The Low Glycemic Eating Diet Plan {Updated 2024}

Includes grocery list and recipes ebook

This article was written by Jen Polk, author of Finally Free - 6-Steps to Reversing Insulin Resistance & Releasing Weight Once and For All. She lost 10 pounds in 5 months with a low glycemic diet. Her husband lost 26 pounds in 12 months. This is the exact plan they followed.

Balance your blood sugar and reset your body to permanently speed up your metabolism and manage weight naturally

Low glycemic index diets focus on foods that cause less blood sugar spikes after consumption. These foods include fruits, vegetables, whole grains, nuts, seeds, beans, and legumes.  But don't worry, it's not as boring, bland, or restrictive as you may think.

The Low GI diet is the best way I’ve found to lose and maintain my best healthy weight, beat sugar cravings (and bingeing), and feel overall better in my body. Low GI foods help the body sustain energy throughout the day by keeping your blood sugar from spiking and dropping constantly. This is super important, and I'll explain why later.

If you're looking to...

âś… Prevent or reverse Pre-Diabates and Diabetes

âś… Curb late-night snacking and sugar cravings

âś… Kickstart stubborn weight loss

âś… Balance your hormones

âś… Train your body to release fat instead of store it

âś… Get motivated to make a change for good

âś… Keep your blood sugar balanced and feel 10x better in your body

Then you're in the right place! 


What's included in this article:

  • What is the glycemic index
  • The glycemic index & weight loss connection
  • Conditions that Low GI supports
  • Benefits of low GI eating
  • Low glycemic index foods
  • How to clean up your kitchen
  • 30 day eating plan
  • Tips for supporting low GI transition, overall health and balanced weight
  • Free low GI for weight loss starter kit (filled with lots of meal ideas)

Let's get started.

Understanding the glycemic index 

The Glycemic Index is the measurement of the rate at which any food (carbohydrate) raises your blood sugar levels. One thing to note about GI is that proteins and fats do not raise blood sugar. Naturally low glycemic index foods like eggs or olive oil do not have an impact when it comes to low glycemic eating as they do not contain glucose.

Glycemic Index is measured as the following:

  • 0-55 = low
  • 56-69 = medium 
  • 70+ = high

A food that is high on the glycemic index will spike your blood sugar really fast and after about an hour, your blood sugar will dip really low. 

The orange line shows the rapid spike and plunge in glucose levels, and the blue line represents the slow role up and down of glucose levels in low glycemic index foods.

The low glycemic diet supports these conditions 

The low glycemic diet is designed to control blood sugar levels by prioritizing foods that have a minimal impact on blood glucose. By incorporating this approach into your lifestyle, you can achieve the following benefits:

Pre-diabetes Management: If you've been diagnosed with pre-diabetes, adopting a low glycemic diet can help prevent or delay the onset of type 2 diabetes. It focuses on slow-digesting carbohydrates, such as whole grains, legumes, and non-starchy vegetables, which promote stable blood sugar levels and reduce the risk of progression.

Type 2 Diabetes Control: For individuals with type 2 diabetes, the low glycemic diet offers a practical and sustainable approach to managing blood sugar. By choosing foods with a lower glycemic index, you can minimize blood sugar spikes, reduce insulin resistance, and enhance overall glucose control. This can lead to improved energy levels, weight management, and a reduced need for medication.

PCOS Support: Polycystic ovary syndrome (PCOS) is often associated with insulin resistance. By following a low glycemic diet, you can help regulate insulin levels and promote hormonal balance. This can aid in weight management, regulate menstrual cycles, reduce the risk of diabetes, and improve fertility outcomes for women with PCOS.

Insulin Resistance Reversal: Insulin resistance occurs when the body's cells become less responsive to the hormone insulin, leading to elevated blood sugar levels. The low glycemic diet can help reverse insulin resistance by reducing the demand for insulin secretion. This promotes better glucose control, increased energy, and a reduced risk of developing type 2 diabetes.

Embracing the low glycemic diet is not about deprivation or strict rules. It's about making informed choices that support your health and well-being.

And remember, you don't have to navigate this journey alone. Join our newsletter to get the latest updates and support.


The glycemic index and weight loss connection

When your blood sugar spikes every day over a long period time your body will begin to store that energy as fat instead of using it.

This storage usually starts to happen in your late 20’s and early 30’s where you’ll notice it gets more difficult to lose weight and keep it off without much effort. 

What’s happening is that muscle cells start to shut off insulin receptors, because so much insulin has been pumped into them. So, the fat cells take on all of the glucose (aka energy) and stores it as more fat. If it’s not being burned off, it’s stored as fat.

Thankfully this can be helped with a low glycemic diet.


Are carbs off limits? 

Carbs are not off limits. Healthy carbs (fiber) are good for you, they give your body energy, and are an essential part to eating well and easy.

That being said, the types of carbs that you’re consuming absolutely matter. In the free meal plan below, you’ll be presented with all of the food with low glycemic index including carb options you can and should eat. Well + Easy is here to make it easy, and as less restricting as possible.

Essentially, the types of carbs you want are fiber, and plenty of it! 

The benefits of a low glycemic diet

While a low glycemic diet may not sound that exciting, it’s one of the best diets out there, along side the Mediterranean diet and the Blue Zone diet—which are both naturally low glycemic diets.

  • Sustainable weight management that can easily be maintained
  • Once you learn how to eat and what to eat on the Low GI diet, you’ll know it for life
  • Low glycemic eating has many options and doesn’t require counting calories
  • You can lose inches naturally even if you’re not exercising

Why go low GI?

Your health is your wealth. Whether you’ve heard this saying before or it’s your first time hearing it, it’s true for many reasons. Good health means having more energy, better sleep, an improved immune system, natural and healthy weight, and even clearer skin. Good health on a low glycemic diet means feeling lighter in your body, eating naturally better whole foods, and opening up to a world of new options you can eat without feeling guilty.

Diets can be tough, with restrictive meal plans and calorie counting that often lead to frustration. But what if there's a simpler, more effective way to achieve your weight loss goals? It all comes down to one key factor: blood sugar control.

Maintaining stable blood sugar levels is a game-changer for weight management.

Traditional diets fail to address this critical aspect, making them challenging to sustain. Enter the low glycemic diet—a revolutionary approach that focuses on controlling blood sugar levels.

Here's why a low glycemic diet is easier than fad diets:

  1. No more counting calories: Say goodbye to tedious tracking. With low glycemic eating, you naturally gravitate toward whole, unprocessed foods that keep you fuller without calorie counting.
  2. Bye-bye to constant hunger: Enjoy satisfying meals that keep you energized, reducing the urge to snack or overeat.
  3. No more food restrictions: There is a wide variety of delicious, nutrient-rich foods that nourish your body and keep your taste buds happy.
  4. Sustainable for life: Establish healthy habits and a positive relationship with food that can be maintained effortlessly.

At Well + Easy, we specialize in empowering individuals to embrace the power of low glycemic living. We provide the tools, resources, and expert guidance to make a smooth transition and achieve lasting weight loss success.

My journey with low GI eating

First, when I discovered this way of eating it was a relief to know it's actually not restricting or expensive. Second, I had found a way of eating that made the most sense and explained my eating habits. I learned the reason I was craving salty foods, constantly going for something sweet around 10am each morning, and couldn’t get rid of my bloated stomach. This information also explained why it became harder and harder to lose weight and keep it off after I turned 30. 

If you're struggling with this too it's not your fault. It's simple biology. As a nutrition expert and researcher, I studied blood sugar, metabolism, and hormones and discovered that all those healthy green juices I was drinking were actually impacting my blood sugar levels negatively—based on science. And now I understand that I can still have green drinks, but with add nutrients to ensure it's balanced. Sometimes it's just a matter of adding in some chia seeds or protein powder or 1/2 an avocado. 

Know what low glycemic index foods are good to eat, and how to combine them, and you'll radically change your body and life. Stick with me and I'll show you how.  

Problem knowing the right combination of foods to eat for every meal?
I can help you solve that — check out my free meal plan

(opens in a new tab)


Will a low glycemic diet work for you?

Your body is used to the rise and fall in glucose levels, it will take time to get those signals working again. It can take 6-8 weeks for your body to reset and it's helpful to remember that your current health state is a result of years of eating habits. There’s no quick fix to “undo” it all, however in 6-8 weeks you can get back on track. 

Eventually low GI becomes a way of eating rather than another fad diet. You learn what to eat, how to eat, when to eat, and you lose and maintain your weight simply.

If weight loss becomes stagnant or plateaus, there's simple things you can do to kick start your metabolic rate and revive that fat burning like eating more or switching up your workout.

Creating a low GI friendly kitchen 


So before getting started on your journey, I want to share my best tip for making this diet and lifestyle change a true success. The secret lies in transforming your kitchen into a low glycemic-friendly haven.

Creating a supportive environment that aligns with your health goals is essential, and your kitchen plays a vital role in shaping your eating habits and choices.

Here's how you can make your kitchen a powerhouse for weight management success:

  1. Stock Up on Low Glycemic Staples: Fill your pantry and refrigerator with nutrient-rich, low glycemic foods. Focus on whole grains, fresh fruits and vegetables, lean proteins, and healthy fats. These choices will provide sustained energy, promote stable blood sugar levels, and keep you feeling satisfied.
  2. Clear Out Temptations: Bid farewell to processed snacks, sugary treats, and unhealthy convenience foods. Removing these tempting items from your kitchen reduces the likelihood of indulging in empty calories. Instead, make room for healthier alternatives that align with your low glycemic lifestyle.
  3. Organize Your Kitchen: A well-organized kitchen makes healthy choices effortless. Arrange your cooking utensils, pots and pans, and food storage containers for easy access. Keep your low glycemic cookbooks and meal plans within reach, inspiring you to prepare delicious and nutritious meals.
  4. Equip Yourself with the Right Tools: Invest in quality kitchen tools that support your low glycemic cooking endeavors. A good set of knives, a blender for making nutrient-packed smoothies, and a non-stick skillet for cooking with minimal oil are just a few essentials that can make a big difference.
  5. Meal Prep Like a Pro: Set aside dedicated time each week to plan and prepare your meals in advance. This proactive approach helps you stay on track, saves time, and eliminates the temptation to make less healthy choices when you're pressed for time.
  6. Get Creative with Low Glycemic Recipes: Explore the vast array of low glycemic recipes available and discover new flavors and culinary adventures. Experiment with different ingredients and cooking techniques to keep your meals exciting and enjoyable.

By creating a low glycemic-friendly kitchen, you're setting yourself up for success on your weight management journey. Your kitchen becomes a sanctuary that supports your health goals and empowers you to make nourishing choices effortlessly.

Ready to start your plan?

Let's get you results like Kathy!

"I just finished the first month of the program.  I feel so much better, with the highs and low of my blood sugar doing much better. The first two weeks I lost about 3 lbs."

A 30 day low glycemic eating plan

If this eating plan is something you’d like to try I recommend sticking with it for 6-8 weeks. It’s a very flexible way of eating and doesn’t restrict you from eating foods you love. Most importantly, you don’t have to count calories or points and can still lose weight with very little exercise.

For the next 30 days, here’s the plan:

  • Eat as low GI as possible with low glycemic index foods from the approved list below and the meal plan. 
  • Moderate exercise and/or mindful movement (sneaking in ways to workout)
  • Grab my 5-day meal plan for inspiration on how to make low GI meals with ease.

Eat more fiber  

Eating more fiber and reducing sugar intake will help keep your blood sugar levels under control. Both of these things can help prevent diabetes.

Cut back on sugar

If you eat too much sugar, your body will store it as fat. This means that even though you might feel full after eating something sweet, you won’t actually be able to burn off those calories.

Limit or avoid processed food

Eating real food is an essential part of any healthy lifestyle. You should avoid processed foods because they contain artificial ingredients and preservatives. They often lack nutrients and fiber, and they can cause digestive issues.

Choose healthy fats

Fat is an essential nutrient that provides energy and helps maintain cell membranes. However, too much fat can lead to weight gain and obesity. In addition, some fats can raise cholesterol levels, which can contribute to cardiovascular diseases.

Drink plenty of water

Drinking plenty of water is key to maintaining healthy body functions. Water flushes out toxins and waste products from the body, helping to keep organs functioning properly. It also helps regulate temperature and maintains fluid balance in the body.

Breakfast recipes


Lunch + Dinner recipes  


Snack recipes

Don't wait, choose the plan that fits your needs!

Click here to download your 5 day Low GI Meal Plan

 (Going low GI can help you prevent and reverse Type 2 Diabetes, better manage PCOS and Menopause, and correct insulin resistance)

What is included in the meal plan?

The starter kit I've put together includes a 5-day sample meal plan, filled with simple recipes that you can start incorporating into your life. It makes the transition to this diet so much easier. 

The kit also includes a grocery list for the meal plan so you know exactly what to get and how much. If you're making meals for your family, the recipes can be easily scaled to increase the amount and make more for everyone to enjoy.

Lastly, the kit includes my low glycemic foods kitchen checklist. This checklist will walk you through the staples that should be in your kitchen. These staples are the foundation for making this new healthy lifestyle much smoother. 


Do I need the meal plan?

While you don't need the plan, I put it together just to make things easier for you! I want to make sure you walk away from this article with everything you need to get started in the right direction. And I want you to have an experience like Natalie did...

“Thank you! The prediabetic plan was so helpful! I felt full throughout the day, lighter, and more confident in my food choices. It definitely helped me mentally as well because I finally understood what it was like to really care for my body from the inside out (really cool how food choices can impact the way we think). I lost 5.5lbs in about 1 1/2 weeks (225lbs to 219.5lbs). That was a really big deal for me because I had reached a plateau for months at 225lbs. I'm working on staying consistent so I can reach my goal weight of 164lbs and learn to maintain it.”

Get started with your 5-day meal plan here.

Searching for information on the internet can be exhausting, believe me I've done it. And spending your Sunday nights trying to reset your diet for Monday is not fun. I want to provide the opportunity to give you peace of mind, but also ease so you're not spending hours in the kitchen. 

Check out the plan so you at least have it saved to your computer or phone!

List of Low glycemic index foods

The below tables will give you a good idea of where food falls on the Glycemic Index. This is only a small list, and remember by nature of the foods, all fats and proteins are low glycemic. Use this list to give you more ideas on what foods you can start adding into your diet, and begin making yummy meals that can help reset your blood sugar and metabolmism naturally. 

  • The 5 day Low GI Meal Plan & Kitchen Checklist (free) to get you going in the right direction today.
  • Don't skip meals, 5 meals a day is key to keep blood sugar stable
  • Get in exercise throughout the day or once a day through mindful movement (like parking further from the grocery store to walk or taking stairs instead of elevators)
  • Balance every meal with healthy fats, healthy proteins, and healthy carbs. The meal plan will give you good ideas of what this looks like.


A few last things, eat as close to nature as possible. When you feel like you've "fallen off the wagon", go easy on yourself and get back on. Lastly, changing your eating habits can be tough, so I recommend starting small and introducing one thing at a time. You can start by seeing the good low GI foods you have, and then see what things you can add in.

You will see changes soon, stick with it. Again, it will take at least six weeks to reset your body.