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Greetings, Kirsty ~~
You're going to love me, girl. You just went out and spent good dollars (better than ours these days) on a book, and I'm after sending you straight back out to buy another. :-( ! Live Right 4 Your Type, that is.
First, my excuse: the book copyrights don't allow for the food lists to be posted on the Internet. Otherwise, I'd point you to the full, revised food lists. Second, it's more than an update: there have been significant changes to the lists (in items as well as values), and vastly increased information on this new science, and either one makes the price of Live Right well worth it. Third, we've ironed out those wrinkles you so quickly noted in Eat Right, and we ask people to check ingredients now instead of rating in our lists mixed products as OK or Avoid. Makes it a ton easier.
Let me try to tiptoe back into your good graces by clearing up those Qs: rye is an avoid -- whether the whole grain or the flour -- so seven-grain bread, pumpernickel, Finn Crisp, etc. should be avoided. The regular wheat products, like semolina, white flour, unbleached flour, sprouted flours, all except whole wheat, wheat bran and wheat germ, are fine for you (unless you're a nonsecretor, about 20% of the population). If they're in your pasta (including spinach pasta), that's fine, too. :-)
It sounds like you're doing splendidly. Great job converting from vegetarianism ~ you'll be pleased with the results! If you're wondering about ANY other updated food values, just pop over to the TYPEbase3® database!
I do hope this helps!