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Glycemic Index
Cinnamon Helps Type 2       Diabetes WebMD

Glycemic Load and Index Values for Common Foods and Why They are Forbidden

Here are glycemic index (GI) and glycemic load (GL) values for some common foods. I have included their fiber content as well. Keep in mind that GI/GL is just one tool. Other aspects of food, like vitamin, mineral, fiber, and phytochemical content, are also very important.
This table uses white bread as the reference for glycemic index.

A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.

White bread has a glycemic index of 100 when used as
the reference food.
How much do common food items weight at 50 grams?

All Purpose Flour
3/8 cup = 45 grams
1/2 cup = 60 grams, GI =  70
Cake Flour
1/2 cup = 50 grams,  GI = 70  
White Sugar
1/4 cup = 55 grams GI = 97  
Brown Sugar
1/4 cup = 50 grams,  GI = 97
3-1/2 slices of white bread = 50 grams. GI = 100
An average sized baked potato GI = 121

*Fiber grams are based on the same serving size (generally, a typical serving for that particular food) from which glucose load was determined.

This list explains why white flour, white and brown sugar, white bread and potatoes are eliminated from this diet.

Level Two Foods

Add these foods in moderation. Each person has a different ability to metabolize these higher carb foods. Determine what food items you can eat by testing one serving per day for a week to see if you can tolerate them. Begin with a small serving of one food item each day and see if you continue loosing. If weight loss stops, cut back to Level One foods.

A GI is 70 or more is high,
a GI of 56 to 69 inclusive is medium, and a
GI of 55 or less is low.

Vegetables

Dairy

Bread
(Each slice should have a minimum of 3 grams fiber,
the more fiber the better)
Limit bread if weight loss stalls

Fruits

When can you introduce fruit : Choose lowest GI fruits first, one at a time and add more until weight loss stops, then reduce fruit to resume weight loss. GI -- a number that says how much your blood sugar rises after you eat a food.

Grains

Vegetables and Legumes

Nuts

Nuts are high in fat but have monounsaturated fats that are incredibly nutritious and good for the heart. A good snack choice is nuts in the shell. It takes more time to crack out the nutmeat and eat them. This slows down your consumption. Eating too many nuts will stop weight loss i it's tracks.