The #1 RECOMMENDED diet for managing weight, pre/diabetes, PCOS, and insulin resistance

40+ Low glycemic foods for your grocery list

low glycemic diet

The first step to creating a low glycemic-friendly home, is to begin to fill your kitchen with low glycemic foods. Weight loss is simple, and Well + Easy teaches how to do this with a simple approach: by transforming what’s in your kitchen.

There’s a saying “you are what you eat” but I think, “you are what you reach for”. If your kitchen is filled with healthier, low glycemic foods, you’ll reach for better choices every time without fear of “messing up” your diet and goals. 

Why choose low glycemic foods?

If you’re new to low glycemic eating, start by reading our Low glycemic eating diet plan. It covers what the glycemic index is and why it matters for your wellness and weight loss goals. Choosing low GI foods for your pantry helps you stay on track and get in good nutrition that supports your blood sugar levels as well. 

What is the glycemic index?

The Glycemic Index is the measurement of the rate at which any food (carbohydrate) raises your blood sugar levels. One of the key components to a glycemic index diet is incorporating more plant foods into your diet. Plant foods can support you with specific health issues and therefore fill your body with the nutrients that it needs to thrive. 

How to measure the glycemic index of foods

There are many books and guides out there that will tell exactly what the glycemic index of most foods is. However, to keep things simple, we've already researched and used the charts and guides that others have already created. 

The Well + Easy grocery shopping list features essential low glycemic foods to keep stocked in your kitchen. If you’re curious what’s on that list, you can download it: Low Glycemic Grocery List.

Getting started with low GI foods

I recommend stocking your kitchen with foods you already love to eat and enjoy—just the healthier version of those foods. A kitchen filled with "pre-approved" low glycemic foods will make it easy to make low GI meals.

The Well + Easy difference

Our promise is to share the best low glycemic foods and teach you how to make healthier food choices. For example, a lot of the advice out there on the glycemic index diet promotes “diet” foods, “light” foods, “fat free” foods and artificial sweeteners and additives.

Here at Well + Easy we promote a healthy, holistic based approach to low glycemic eating and living. This is a lifestyle shift, and incorporating over all healthier foods into your diet will help you heal from the inside out. 

Plant based low glycemic foods 

To add in more color to your diet. You can get these foods fresh or frozen. When possible choose seasonal, local, organic, and non-GMO produce.

Colorful low glycemic foods:

  • Red: apples, beets, cherries, grapes, raspberries, radishes, onions, strawberries, tomatoes, watermelon
  • White: small potatoes, cauliflower, jicama, mushrooms, onions, shallots
  • Purple: blueberries, blackberries, plums, figs, prunes, grapes, eggplant
  • Orange: apricots, oranges, nectaries, papaya, peppers, mango, cantaloupe, zucchini flowers, pumpkin, squash, sweet potato, carrots, peach, lemons
  • Green: avocado, boy choy, kale, spinach, grapes, green beans, okra, lettuce, peas, asparagus, broccoli, celery, artichokes, melon, pepper, kiwi, limes

Superfoods 

To incorporate into your glycemic index diet

  • Goji berries
  • cacao nibs
  • hemp seeds
  • chia seeds
  • acai
  • flaxseeds
  • maca

 

Starter foods

To add to your next shopping list to create balanced meals consisting of proteins, fats, and good carbs. Check out our Kitchen Checklist for a more robust list that you can check off as you go.

Protein

Tip: proteins and fats do not have a glycemic index

  • Chicken breast, frozen chicken, canned chicken in water, ground chicken
  • Turkey breast, ground turkey 90% lean, turkey bacon
  • White fish, salmon, canned tuna in water, canned salmon, shrimp, scallops, clams, mussels 
  • Ground beef 80% lean or higher, ground pork, sugar free bacon
  • Tofu and tempeh
  • Beans (white beans, garbanzo, black beans, kidney beans
  • Eggs
Whole grains
  • Whole grain bread
  • Steel cut oats
  • Whole grain tortilla or wraps
  • Whole grain pasta (or Chickpea pasta)
  • Brown rice
Fats/Oils
  • Olive oil, avocado oil
  • Avocado 
  • Veganaise 
  • Ghee (clarified butter)
  • Nuts, seeds, and nut butters
Dairy
  • Greek yogurt (unsweetened)
  • Plain yogurt (unsweetened)
  • Almond milk unsweetened (or any unsweetened dairy free milk)
Drinks
  • Water
  • Unsweetened ice tea

Get a jump start on your next shopping trip

Use this list to get a jump start on your grocery shopping list. The foods listed above are what should be in every Well +Easy low glycemic-friendly home and so much more.

There’s many options you can begin to add to your cart. This list gives you the best place to start. You’ll start noticing the difference in how you feel with just adding in these foods. I know that this diet can seem restricting, and I’m constantly trying to find new ways to make things easier and more… delicious.

I hope these low glycemic foods inspire your next trip to the super market, and I hope they help change your life.