Rainbow Green Live Food Cuisine (RGLFC) is the first principle of Dr. Cousens’ Holistic Approach to Whole Person Health. Rainbow Green Live Food Cuisine consists of a diet of organic, plant-source-only, live (raw) food, with 25–45 percent moderate-low complex carbohydrates, 25–45 percent plant-based fats, moderate protein, low glycemic index, low insulin index, high minerals, no refined carbohydrates (especially white flour, white sugar, junk or processed foods), high fiber, and individualized moderate caloric intake, prepared with love. This diet, updated with the concept of individualization as explained in detail in Dr.Cousens’ book Conscious Eating, is also known as the Genesis 1:29 Garden of Eden diet. Some people need more protein (plant sourced), and others need a diet higher in complex carbohydrates, depending on one’s constitution. Regardless of your constitution, however, this diet is high in vegetables, leafy greens, sprouts, high-fiber vegetables, and phytonutrients. A high-phytonutrient diet naturally includes a variety of antioxidants such as carotenes, vitamin E, vitamin C, phenol compounds, and resveratrol in the foods. You know you are getting these when there is a full rainbow of colors in your vegetables, and also fruits, beans, and grains (in the maintenance diet of Phase 1.5, including low glycemic fruits and grains), as colors are actually the pigments containing the phytonutrients, which turn on the anti-aging, anti-cancer, anti-diabetes, and anti-inflammatory genes.

Most important, these phytonutrients turn off the diabetes-causing genes and turn on the antidiabetic genes. In Genetic Nutritioneering, Jeffrey Bland, PhD, explains how the hormone insulin indirectly speaks to the genes and alters gene expression. Insulin also influences the other hormones in the body. A healthy flow of insulin in the body not only helps us control blood sugar but is linked to a healthy balance of many other hormones, including insulin-like growth factor, human growth hormone, cortisol, somatostatin, serotonin, noradrenalin, and leptin. Control of hormones is found through our diet, stress, exercise patterns, and of course the food we take into our body. Emerging research confirms that the type of carbohydrates one eats also influences the expression of one’s genes through their effect on the secretion of insulin, glucagons, and other cell-signaling hormones. So when one eats, it is good to consciously consider that what is eaten speaks to our genes, and therefore positively or negatively affects gene expression. – from There is a Cure for Diabetes, Revised Edition,  pg 185


Rainbow Green Live Food Cuisine is broken down into phases. The following charts show low-glycemic, low-insulin-score Rainbow Green food for Phases 1.0 and 1.5 of the Tree of Life cuisine program, as previously described. To download a copy of the chart, click here!

Rainbow Green Cuisine, Phase 1.0 (The Therapeutic Antidiabetes, Anti-candida, Anti-CDDS, Cancer-Prevention, and Anti-aging Diet)

All Vegetables – except cooked carrots and cooked beets

All sea vegetables

Nonsweet fruits: tomatoes, avocados, cucumber, red pepper, lemons, limes

Fats and Oils : flax oil, hemp oil, sesame oil, walnut, almond, sunflower, olive oil (only with fresh vegetables and salads), avocado, and coconut oil/butter

Nuts and Seeds

Superfoods: Klamath Lake blue-green algaes (E-3Live is the most active), spirulina, chlorella, green superfood powder mixes

Sweeteners: Stevia, cardamom, cinnamon, xylitol (from birch bark)

Salt: Transformational Salts, Himalayan salt, and other raw harvested salts

Fermented and Cultured Foods: Apple cider vinegar, miso (non-soy), sauerkraut, probiotic drinks

Rainbow Green Cuisine, Phase 1.5 (Additions to Phase 1.0)

All Vegetables including: Carrots (raw), beets (raw), squash (raw)

Fruits: Low-glycemic fruits—blueberries, raspberries, cherries, fresh and unsweetened cranberries, pomegranate, goji berries, grapefruits, lemons, limes

Condiments and Sweeteners: mesquite, carob

Bee pollen granules

Grains: Quinoa, buckwheat, millet, amaranth, spelt, brown rice


Phase 1: no grains, no sweets

Phase 1.5: grains stored less than 90 days, low-sweet fruits, and fermented food

Phase 1.5: a small amount of Phase 2 fruits and veggies in a large salad

Diabetic Transition Chart (Transitioning to a Low-Glycemic, Low Insulin Index Culture of Life Cuisine)

Old-World / New-World

Flesh-Centered / Cuisine Plant-Source-Only Cuisine

Meat,High-Protein / Plant Foods

Beef, pork, lamb, chicken, turkey, tuna / Nuts and seeds; nut and seed pâtés and all fish and cheezes; high-protein superfoods—spirulina, blue-green algae, green superfood mixes, hemp protein, maca; beans; Eggs; Flax with omega-3 fatty acids

Dairy Products, Milk and cream / Nut and seed mylks

Butter, margarine, shortening, lard / Coconut oil, cold-pressed oils, cacao butter

Cheese / Nut and seed cheezes; fatty nuts—brazil, pine, macadamia, and pecan

Yogurt / Walnut nogurt; coconut cream (plain or fermented); cultured nut and seed mylks with probiotics

Sour cream / Sunflower and sesame sour cream

Ice cream / Nut-based ice creams; sorbets made in high-speed blender with frozen blueberries, raspberries

Whipped cream /  Coconut cream

Milk chocolate bar / Raw chocolate bar made with cacao

Grains, White rice, whole wheat / Amaranth, millet, quinoa, spelt, buck wheat, and brown rice

Cakes and pastries / Live carrot cake

White or whole wheat bread / Flax crackers, nut and seed crackers and breads

Commercial cerealsBuckwheaties; live granola

Roasted, Salted Nuts and Seeds / Peanuts, cashews, almonds, raw nuts and seeds and their nut and macadamia nuts, and their butters seed butters—walnuts, flax seed, almonds, brazil nuts, sesame seed, chia seeds, pumpkin seeds, sunflower seeds

Instant foods; frozen, canned, friedFresh vegetables, salads, soups, green, boiled, salted, and baked vegetables, smoothies, dehydrated foods

Fruit: Canned and Sweetened, Dried and Sulphered, Frozen / Fresh, low-glycemic fruits; dehydrated fruits

Beverages: Chlorinated, fluoridated tap water / Filtered, blessed, structured, distilled, or reverse-osmosis water

Fruit juices—pasteurized / Fresh juices, preferably low-glycemic green vegetable juice only

Soda, Pop / Herbal, non-caffeinated teas and fresh vegetable juices

Alcoholic beverages / Herbal non-caffeinated teas and fresh vegetable juices

Coffee / Non-coffee herbal substitutes (transitional)

Sweeteners, White sugar / Brown sugar, molasses, Stevia, licorice root, and xylitol, corn syrup, dextrose, maple syrup, sucrose, fructose, aspartame, mannitol, saccharin, and sorbitol

Oils, Hydrogenated vegetable oils / Cold-pressed oils: coconut, flax, hemp, sesame, almond, sunflower, avocado, olive (accompanied by high antioxidant foods or supplements)

Salt, Iodized table salt / Transformational Salts, Himalayan crystal salt, Celtic sea salt