Breads
Swap white bread GL 22
For whole-grain pumpernickel GL 10
Swap Middle Eastern flatbread GL 30
For wheat tortillas GL 6
Breakfast Cereals
Swap cornflakes GL 24
For All-Bran GL 9
Swap instant Cream of Wheat GL 22
For oatmeal from rolled oats GL 7
Beverages
Swap Coca-Cola GL 24
For tomato juice GL 4
Swap cranberry juice cocktail GL 36
For unsweetened grapefruit juice GL 7
Swap white bread GL 22
For whole-grain pumpernickel GL 10
Swap Middle Eastern flatbread GL 30
For wheat tortillas GL 6
Breakfast Cereals
Swap cornflakes GL 24
For All-Bran GL 9
Swap instant Cream of Wheat GL 22
For oatmeal from rolled oats GL 7
Beverages
Swap Coca-Cola GL 24
For tomato juice GL 4
Swap cranberry juice cocktail GL 36
For unsweetened grapefruit juice GL 7
Sweets
Swap Mar’s Bar GL 26
For M&Ms with peanuts GL 6
Swap jelly beans GL 22
For Nutella GL 4
Vegetables
Swap French fries GL 22
For raw carrots GL 3
Swap baked russet potato GL 26
For baked sweet potato GL 17
Dried fruit
Swap raisins GL 28
For grapes GL 8
Swap dates GL 25
For apricots GL 9
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