The Low Glycemic Foods List: Best Brands Worth Keeping in Your Kitchen

There's a question I get from my community more than almost any other: "What do you actually buy?"

Not what to eat in theory. Not a general list of "good" foods. What's in the cart. What's on the shelf. What to grab when you're standing in the grocery store aisle trying to figure out if something is actually low GI or just marketed that way.

That's what this list is. These are the brands I've personally researched, shopped, and in many cases, eat on a regular basis. A few of them are things I've found for my partner, who — bless him — needs something sweet after lunch and after dinner. Getting him on board meant finding low glycemic swaps that actually tasted good. These passed the test.

I'll keep updating this list as I find new brands worth sharing. Save this article and check back.

One quick note before you shop: I've linked directly to these products so you can read the labels and check them out easily. But I always recommend checking your local grocery store first — you'll almost always find them cheaper there.

Low Glycemic Breakfast Foods

Not all cereals, granolas, and morning staples are created equal. These are the ones worth reaching for.

• Kashi Go Lean Cereal
• Purely Elizabeth Grain-Free Granola
• One Degree Brown Rice Cocoa Crisps
• One Degree Ancient Maize Flakes
• Tone It Up Protein Powder
• Aloha Protein Drinks
• Ripple Protein Drinks
• Birch Benders Muffin Cup

Low Glycemic Breads

Bread is one of the most common places women trip up on a low GI eating plan — not because bread is off-limits, but because most of what's on the shelf is not what it claims to be. These options hold up.

• Dave's Killer Bread 100% Whole Grain
• One Degree Organic Foods — Lentil Grain or Ancient Whole Wheat
• Outer Aisle Plant Power Sandwich Thins

Low Glycemic Pasta

Pasta doesn't have to disappear from your plate. The glycemic load of pasta depends heavily on the base ingredient — and these brands have done the work to make it lower.

• Banza Pasta
• Banza Mac and Cheese
• Holista Spaghetti

Low Glycemic Snacks

Snacking is where things fall apart for a lot of women — especially in the afternoon. These are reliable options I recommend when you need something that won't spike your blood sugar and leave you hungry 45 minutes later.

• Kind Nutrition Bars
• Primal Kitchen Nutrition Bars
• That's It Fruit Bars
• Birch Benders Brownie Cup

Low Glycemic Desserts

My partner is proof that low glycemic eating doesn't mean deprivation. These are the brands we keep on hand when something sweet is non-negotiable — which in our house is often. ❤️

• Birch Benders Cake Cup
• Birch Benders Cookie Cup
• Lily's Chocolate

A Few Things to Keep in Mind When You Shop

Most of the brands on this list don't market themselves as "low glycemic" — that's part of why I put this list together. You'd have to dig into the ingredients and nutritional data to find it yourself. I've done that research so you don't have to, but I always encourage you to read labels too. Look at the fiber content, the sugar grams, and the ingredient list. Those three things will tell you a lot.

If you're newer to low glycemic eating and want a more structured starting point, I cover the how and when of eating — not just the what — inside the Whole GI Protocol™. One of the things I hear most from women after going through the protocol is that they finally stopped guessing and started understanding what was actually driving their numbers. The food choices matter. But they're only one layer.

And if you want to keep in touch and get my best stuff delivered via email: Join the Well + Easy email series here.

Sources

1. Augustin, L.S.A., et al. (2015). Glycemic index, glycemic load, and glycemic response: An International Scientific Consensus Summit. Nutrition, Metabolism & Cardiovascular Diseases, 25(9), 795–815. https://doi.org/10.1016/j.numecd.2015.05.005
2. Atkinson, F.S., Foster-Powell, K., & Brand-Miller, J.C. (2008). International tables of glycemic index and glycemic load values. Diabetes Care, 31(12), 2281–2283. https://doi.org/10.2337/dc08-1239
3. Harvard T.H. Chan School of Public Health. (n.d.). The nutrition source: Carbohydrates and blood sugar. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
4. Jenkins, D.J., et al. (1981). Glycemic index of foods: A physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition, 34(3), 362–366. https://doi.org/10.1093/ajcn/34.3.362

About the Author

Jen Polk, H.H.C. is an IIN Certified Health Coach and integrative nutrition practitioner specializing in low glycemic nutrition, insulin resistance, and metabolic health for women 35+. She founded Well + Easy in 2011, and has spent over 12 years helping women stabilize blood sugar and release weight through her signature Whole GI Protocol™. Her work reaches more than 20,000 subscribers through Well + Easy and her newsletter, Living Low GI. All content on this site reflects Jen's professional training, personal experience reversing insulin resistance, and 12+ years of client work in metabolic health.

This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet or health protocol.