Let the Glycemic Gourmet help you grocery shop!
BREADS  100% Whole Wheat Bread
 High Fiber Crisp breads (e.g.
Ryvita) (stone ground)

 Whole Wheat Hamburger

Buns (small)  Whole Wheat Tortillas (small)  Whole Wheat Pitas CEREALS  Oatmeal (old-fashioned steel-cut oats)  Mushrooms  Spinach (fresh or frozen)  Peas (fresh or frozen)  Zucchini  Cucumber  Green Beans  Asparagus DAIRY  Skim Milk  Whole Eggs (and/or Liquid Egg
 Soft Margarine (light, nonhydrogenated) Whites)

 Canned Tomatoes (diced and/or whole)

 Oat Bran  Kashi Go Lean  Fiber 1 (or Fiber First)  Grape Nuts  All-Bran Original  All-Bran Bran Buds FRESH FRUIT  Apples  Oranges  Pears  Peaches  Grapes  Strawberries (fresh or frozen)  Raspberries (fresh or frozen)  Blueberries (fresh or frozen)  Cherries  Bananas  Lemons  Limes FRESH VEGETABLES  Ginger  Garlic  Lettuce  New Potatoes  Tomatoes  Carrots (baby & regular)  Celery  Onions (red and/or white)  Green Onions  Bell Peppers  Cherry Tomatoes  Broccoli  Cauliflower
(red/green/orange/yellow)

 Yogurt (low/non-fat, no sugar

 Low Fat Cheese  Extra Low Fat Cheese (e.g.
Laughing Cow Light)

added)

 Ice Cream (low/non-fat, no sugar

MEATS  Boneless Skinless Chicken Breast  Boneless Skinless Turkey Breast  Lean Deli Ham  Pork Tenderloin (or other lean  Extra Lean Ground Beef  Beef Top Sirloin or Eye Round Steak SEAFOOD  Cod (or other white fish)  Salmon  Crab Meat (fresh or canned)  Shrimp (fresh or frozen)  Tuna (canned in water) CANNED AND DRY GOODS  100% Whole Wheat Pasta
(spaghetti and/or rotini) pork cut)

added)

 Tomato Paste  Black Beans  Red Kidney Beans  White Kidney Beans  Chick Peas  Applesauce COOKING AND BAKING  Seasonings: Salt, Pepper, Basil, Thyme, Oregano, Chili Powder, Curry Powder, Paprika, Cumin, Parsley, Dill, Red Pepper Flakes, Cinnamon  Vanilla Extract  Whole Wheat Flour  Sugar Substitute (e.g. Splenda)  Brown Sugar Substitute (e.g.
Brown Sugar Splenda)

 Flax Seed (or Flax Meal)

 Basmati Rice  Almonds (sliced and whole)  Walnuts  Chicken Broth (low-fat, low
 Beef Broth (low-fat, low sodium) sodium)  Extra Virgin Olive Oil  Canola Oil  Vegetable Oil Non-stick Cooking Spray  Wheat Bran  Baking Powder  Baking Soda  Cornstarch  Cocoa (dry, unsweetened) CONDIMENTS  Low-fat, Low Calorie Salad Dressing  Teriyaki Sauce (low sodium)  Soy Sauce (low sodium)  Fat-free Mayonnaise  Worcestershire Sauce  White Vinegar  Balsamic Vinegar  Regular Mustard  Dijon Mustard  Fruit Spread (100% fruit, nosugar)

 Salsa  Hot Sauce (e.g. Frank's Red Hot)

This core list of low glycemic index (GI) foods is the foundation of every Glycemic Gourmet recipe and meal plan. Visit us online for low GI recipes, meal plans, cooking tips, and GI values of the above foods.

www.GlycemicGourmet.com