Must-have items for your low glycemic grocery list

Feeling confused about what it means to eat low GI? Well + Easy is here to relieve your overwhelm. 

A low glycemic diet simply means using the GI scale (0 - 100) to determine which foods are less likely to impact your blood glucose levels. Foods low on the scale digest slowly, keeping your levels stable; while foods high on the scale digest quickly, resulting in a dramatic rise and fall of your levels. 

This isn’t a restrictive diet in the slightest — it’s a diet with a focus on nutrient-dense whole foods designed to stabilize your blood glucose levels and manage your weight so you can feel better in your body naturally.

Moreover, eating regular meals varied in nutrients, keeps you healthy, boosts your metabolism, and ensures your blood sugar remains stable day in and day out.

Let’s explore the must-have items for your low glycemic grocery list.

Low glycemic breakfast foods

Whether you’re looking to manage your prediabetes and insulin resistance or lose weight naturally, skipping breakfast is non-negotiable. 

• Eggs

Eggs are a pure protein source, meaning they have a GI of zero. From scrambled to sunny side up, they’re versatile as they can be enjoyed in several ways.

• Whole Grain Toast

Whole-grain bread typically has more fiber and nutrients than its processed counterparts and is also lower on the GI scale. Ezekiel Bread and Angelic Bakehouse are two brands to consider as they’re made with sprouted grains and legumes that will keep you full and satisfied all morning long. 

• Yogurt 

With a GI of 14, yogurt is low in carbohydrates and high in protein. Opt for brands like Siggi’s and Skyr which have live active cultures, i.e., probiotics, to aid your digestion.

• Berries

Berries such as blueberries and blackberries are low glycemic fruits that are not only rich in antioxidants but also contain anthocyanins, chemical compounds that help slow digestion and prevent blood glucose spikes. 

• Avocado

This teardrop-shaped fruit has no GI value, is cholesterol-free, and is loaded with monounsaturated fat, a healthy fat that can improve blood sugar levels and even reverse insulin resistance.

Low GI lunch foods

• Lentil Soup

This protein-packed lunch provides loads of protein and essential nutrients such as potassium, iron, and magnesium and is easy to assemble. Simply combine lentils, water, and your seasonings and non-starchy vegetables of choice in a soup pot to enjoy. 

• Banza Chickpea Mac & Cheese

Low on the glycemic index scale, Banza mac & cheese is gluten-free, made from chickpeas, and has 17g of protein per serving. 

• Chicken & Cilantro Lime Quinoa

Chicken is a lean protein with no carbohydrates, meaning it won’t affect your blood sugar levels. Add cilantro and lime-tossed quinoa for a balanced meal you can easily prep for lunch throughout the week. 

• Non-Starchy Vegetables

This includes peppers, celery, spinach, lettuce, cabbage, green beans, onions, carrots, broccoli, cucumbers, and cauliflower. 

Related reading: 30 foods with a low glycemic index

Low glycemic dinner foods

• Banza Pasta

With a GI score of 44, Banza pasta is high in fiber and protein and has 30% fewer net carbs than traditional pasta brands. 

• Deconstructed Sushi Bowl

For the nights you don’t feel like cooking, opt for a deconstructed sushi bowl that can be prepared in under 20 minutes. With ingredients like salmon, cauliflower rice, and avocado, this bowl will keep you full and satisfied all night long. Click here for the full ingredient list. 

• Tofu

This plant-based protein has a glycemic index of 15 and can be prepared in several ways to mimic the taste and texture of many animal proteins. 

• Chicken Avocado Wrap

This recipe includes a gluten-free or grain-free tortilla, like Siete, as well as chicken, lettuce, and avocado. Click here for the full ingredient list.

Low glycemic dessert ingredients

• Dark Chocolate

Because of dark chocolate’s high-fat content, its sugar is slow to absorb, making it the perfect low glycemic dessert to cap off any day of the week. It’s also highly versatile as it can be used in several dishes like dark chocolate almond mousse. Opt for dark chocolate that has at least 70% cocoa to get the most antioxidants. 

• Big Tree Farms Coconut Sugar

This sugar is made from pure coconut flour and is unrefined, vegan, and gluten-free. Use a substitute for cane sugar for all your baking needs.

• Unsweetened Applesauce

Substitute unsweetened applesauce for oil when baking bread, muffins, and cakes. It also reduces the need for additional sugar in recipes as applesauce contains naturally occurring sugars. 

• Cacao Powder

Cacao powder is a less processed alternative to standard chocolate and is nutrient-rich as it contains iron, magnesium, and antioxidants. 

• Date Syrup

Date syrup is a thick sweetener made from dates and water. It’s less processed than cane sugar and can be drizzled on everything from ice cream and baked goods to oatmeal and pancakes. 

Simple low GI snacks

• Kiwis
• Cheddar cheese
• Apples
• Popcorn
• Hummus
• Almonds 
• Peanut butter

Ready to clean up your diet and feel better?

Grab Well + Easy’s Low GI Starter Kit today for easy-to-follow recipes you can add to your diet tomorrow. With our expert guidance, you’ll learn how to transition to low GI with ease and receive FREE access to new recipes weekly so you can stay creative in the kitchen.