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 ortillas (small) Whole Wheat !itas CEREALS "atmeal (old#$ashioned steel#%ut
oats)

0ushrooms +pina%h ($resh or $ro-en) !eas ($resh or $ro-en) 1u%%hini Cu%umber 'reen Beans *sparagus DAIR +2im 0il2 Whole 3ggs (and/or (i4uid 3gg
+o$t 0argarine (light5 non#
hydrogenated) Whites)

Canned omatoes (di%ed

and/or ,hole)

"at Bran &ashi 'o (ean Fiber 1 (or Fiber First) 'rape )uts *ll#Bran "riginal *ll#Bran Bran Buds FRESH FRUIT *pples "ranges !ears !ea%hes 'rapes +tra,berries ($resh or $ro-en) Raspberries ($resh or $ro-en) Blueberries ($resh or $ro-en) Cherries Bananas (emons (imes FRESH VEGETABLES 'inger 'arli% (ettu%e )e, !otatoes omatoes Carrots (baby . regular) Celery "nions (red and/or ,hite) 'reen "nions Bell !eppers Cherry omatoes Bro%%oli Cauli$lo,er
(red/green/orange/yello,)

6ogurt (lo,/non#$at5 no sugar

(o, Fat Cheese 37tra (o, Fat Cheese (e.g.

(aughing Co, (ight)

added)

8%e Cream (lo,/non#$at5 no sugar

!EATS Boneless +2inless Chi%2en Breast Boneless +2inless ur2ey Breast (ean 9eli Ham !or2 enderloin (or other lean 37tra (ean 'round Bee$ Bee$ op +irloin or 3ye Round +tea2 SEAF""D Cod (or other ,hite $ish) +almon Crab 0eat ($resh or %anned) +hrimp ($resh or $ro-en) una (%anned in ,ater) CA##ED A#D DR G""DS 100% Whole Wheat !asta
(spaghetti and/or rotini) por2 %ut)

added)

omato !aste Bla%2 Beans Red &idney Beans White &idney Beans Chi%2 !eas *pplesau%e C""$I#G A#D BA$I#G +easonings: +alt5 !epper5 Basil5 hyme5 "regano5 Chili !o,der5 Curry !o,der5 !apri2a5 Cumin5 !arsley5 9ill5 Red !epper Fla2es5 Cinnamon ;anilla 37tra%t Whole Wheat Flour +ugar +ubstitute (e.g. +plenda) Bro,n +ugar +ubstitute (e.g.
Bro,n +ugar +plenda)

Fla7 +eed (or Fla7 0eal)

Basmati Ri%e *lmonds (sli%ed and ,hole) Walnuts Chi%2en Broth (lo,#$at5 lo,
Bee$ Broth (lo,#$at5 lo, sodium)
sodium)

37tra ;irgin "live "il Canola "il ;egetable "il )on#sti%2 Coo2ing +pray Wheat Bran Ba2ing !o,der Ba2ing +oda Cornstar%h Co%oa (dry5 uns,eetened) C"#DI!E#TS (o,#$at5 (o, Calorie +alad 9ressing eriya2i +au%e (lo, sodium) +oy +au%e (lo, sodium) Fat#$ree 0ayonnaise Wor%estershire +au%e White ;inegar Balsami% ;inegar Regular 0ustard 9i<on 0ustard Fruit +pread (100% $ruit5 no#
sugar)

+alsa Hot +au%e (e.g. Fran2=s Red Hot)

This core list o% lo& glycemic i'(e) *GI+ %oo(s is the %ou'(,tio' o% e-ery Glycemic Gourmet recipe ,'( me,l pl,'. ;isit us online $or lo, '8 re%ipes5 meal plans5 %oo2ing tips5 and '8 values o$ the above $oods.

&&&.GlycemicGourmet.com