Intro—
Hi, I’m Jen—certified health coach and integrative nutritionist with 12+ years specializing in lifestyle diseases (the conditions the CDC recognizes as largely preventable through diet and habit changes like prediabetes, type 2 diabetes, high blood pressure, and insulin resistance). I help women 35+ address these conditions by lowering chronic inflammation and reversing metabolic dysfunction at the root, not just managing symptoms.
What’s inside this grocery guide
My Brand Recommendations
The 30 Essential Low GI Grocery Finds
Proteins & Protein Alternatives
Healthy Fats & Oils
Low GI Carbohydrates
Vegetables & Greens (Fresh & Frozen)
Pantry Staples & Condiments
Beverages & Flavor Enhancers
Snacks & Quick Fixes
How to Use This List
Sample Shopping Cart Combinations
What Makes These Actually Easy to Use
My Brand Recommendations
I could give you a generic list of “vegetables” and “whole grains” and send you on your way—this is was I see many doing. But we both know that’s not helpful when you’re standing in the grocery store trying to figure out which almond butter doesn’t have added sugar, or which pasta brand actually tastes good enough that your family will eat it.
The brands I recommend here are ones I’ve personally used, tested with clients, or vetted for quality and ingredient integrity. I’m looking for products that:
Have minimal added sugars (ideally none)
Use whole food ingredients you recognize
Actually taste good (because if it tastes like cardboard, you won’t stick with it)
Are accessible—available at major grocery chains, not just specialty stores
Work in simple, everyday recipes
The 30 Essential Low GI Grocery Finds
NOTE:
You will see a lot of organic options, and I recognize that’s not always possible. If you have the means, choose organic for all items, if not, choose organic where you can. Some brands I recommend are organic by default, and if you see any of the organic items on sale with comparable prices to the non-organic, choose organic. Alright, I think I’ve said “organic” enough, you get the point.
First up.
Proteins & Protein Alternatives
1. Organic Pasture-Raised Eggs Brands: Vital Farms, Pete and Gerry’s, Happy Egg Co.
Why they’re essential: The foundation of high-protein breakfasts. Stable blood sugar starts with 20-30g protein in the morning, and eggs are the fastest route there. Use them for omelets, frittatas, egg cups, or hard-boiled as snacks.
2. Wild-Caught Canned Salmon Brands: Wild Planet, Safe Catch, Vital Choice
Why they’re essential: Omega-3s for inflammation, protein for blood sugar stability, and it’s shelf-stable. Mix with avocado mayo for quick salmon salad, toss into salads, or make salmon patties in under 15 minutes.
3. Organic Chicken Sausages (sugar-free) Brands: Applegate Organics, Aidells, Bilinski’s
Why they’re essential: Pre-cooked protein that works for breakfast, lunch, or dinner. Slice into veggie scrambles, add to sheet pan dinners, or serve alongside roasted vegetables.
4. Plain Greek Yogurt (full-fat, unsweetened) Brands: Fage Total, Straus Family Creamery, Maple Hill Creamery
Why they’re essential: High protein, probiotic-rich, versatile. Use as a base for breakfast bowls with berries and nuts, make tzatziki for veggies, or use as sour cream replacement.
5. Organic Tempeh Brands: Lightlife Organic, Trader Joe’s Organic
Why they’re essential: Fermented soy means gut-friendly protein. Crumble into stir-fries, marinate and bake for grain bowls, or use as a ground meat substitute.
Healthy Fats & Oils
6. Extra Virgin Olive Oil Brands: California Olive Ranch, Kirkland Signature Organic, Cobram Estate
Why it’s essential: Anti-inflammatory, heart-healthy, and the base for most low GI cooking. Use for sautéing vegetables, making salad dressings, or drizzling over finished dishes.
7. Avocado Oil Brands: Chosen Foods, Primal Kitchen, Thrive Market
Why it’s essential: High smoke point makes it perfect for higher-heat cooking. Use for roasting vegetables, pan-searing proteins, or making mayo-based sauces.
8. Avocado Mayo Brands: Primal Kitchen, Chosen Foods
Why it’s essential: Sugar-free condiment that adds healthy fats. Use for chicken/tuna/salmon salad, spread on lettuce wraps, or mix with herbs for quick veggie dip.
9. Raw Almond Butter (unsweetened) Brands: MaraNatha No Stir, Artisana Organics, 365 Whole Foods
Why it’s essential: Protein + healthy fats for blood sugar-balancing snacks. Pair with apple slices, stir into oatmeal alternatives, or use in Thai-inspired sauces.
10. Coconut Milk (full-fat, canned) Brands: Native Forest, Thai Kitchen, Natural Value
Why it’s essential: Creates creamy, satisfying dishes without dairy. Use for curries, smoothies, chia pudding, or as coffee creamer.
Low GI Carbohydrates
11. Chickpea Pasta Brands: Banza, Tolerant, Explore Cuisine
Why it’s essential: Higher protein and fiber than regular pasta, lower glycemic impact. Use exactly like regular pasta—works great with marinara, pesto, or olive oil and vegetables.
12. Black Bean Pasta Brands: Explore Cuisine, Modern Table
Why it’s essential: Even more protein than chickpea pasta (25g per serving). Best with bold flavors like spicy tomato sauce, cilantro-lime dressing, or Asian-inspired stir-fries.
13. Quinoa (organic) Brands: Bob’s Red Mill, Ancient Harvest, Alter Eco
Why it’s essential: Complete protein, lower GI than rice, cooks in 15 minutes. Use for grain bowls, as a side dish, or make quinoa breakfast porridge.
14. Steel-Cut Oats Brands: Bob’s Red Mill, McCann’s Irish Oatmeal, Coach’s Oats
Why it’s essential: Lower GI than rolled oats due to less processing. Make savory oatmeal with eggs and veggies, or sweet with protein powder and berries.
15. Ezekiel Bread (sprouted grain) Brands: Food for Life Ezekiel 4:9
Why it’s essential: Lower GI due to sprouting process, higher protein. Keep frozen and toast as needed. Use for avocado toast with eggs or open-faced sandwiches.
Vegetables & Greens (Fresh & Frozen)
16. Organic Spinach (fresh or frozen) Brands: Earthbound Farm (fresh), 365 Whole Foods (frozen), Cascadian Farm (frozen)
Why it’s essential: Nutrient-dense, versatile, quick-cooking. Wilt into eggs, blend into smoothies, sauté as a side, or use raw in salads.
17. Frozen Riced Cauliflower Brands: Birds Eye, Green Giant, Trader Joe’s
Why it’s essential: Low-carb rice substitute that actually works. Sauté with garlic and herbs, use as stir-fry base, or mix 50/50 with quinoa to lower GI load.
18. Frozen Broccoli Florets Brands: Birds Eye Steamfresh, Cascadian Farm Organic, 365 Whole Foods
Why it’s essential: Pre-cut, steams in minutes, always on hand. Roast with olive oil and garlic, steam for quick sides, or add to grain bowls.
19. Organic Mixed Greens Brands: Earthbound Farm, Taylor Farms Organics, Trader Joe’s
Why it’s essential: Pre-washed, ready to eat, saves prep time. Use as salad base, add to smoothies, or wilt into warm dishes at the end of cooking.
20. Cherry or Grape Tomatoes Brands: NatureSweet, Campari, Organic Girl
Why it’s essential: No chopping required, naturally sweet, versatile. Roast until bursting for pasta sauce, halve for salads, or eat as snacks with cheese.
Pantry Staples & Condiments
21. Coconut Aminos Brands: Coconut Secret, Bragg, Trader Joe’s
Why it’s essential: Lower-sodium, slightly sweet soy sauce alternative. Use in stir-fries, marinades, salad dressings, or drizzle over roasted vegetables.
22. Apple Cider Vinegar (raw, unfiltered) Brands: Bragg, Fairchild’s, Vermont Village, Trader Joe’s
Why it’s essential: Supports digestion and blood sugar regulation. Use in salad dressings, dilute in water before meals, or use in marinades.
23. Dijon Mustard Brands: Maille, Grey Poupon, Annie’s Organic
Why it’s essential: Zero-sugar condiment with big flavor. Use in vinaigrettes, spread on lettuce wraps, or whisk into pan sauces.
24. Sugar-Free Marinara Sauce Brands: Rao’s Homemade, Victoria, Thrive Market Organic
Why it’s essential: Most jarred sauces are loaded with sugar. These aren’t. Use for pasta, as pizza sauce, or simmer with meatballs and vegetables.
25. Canned Coconut Milk (full-fat) Brands: Native Forest, Thai Kitchen, Natural Value
Why it’s essential: Creamy base for curries, soups, and sauces without inflammatory seed oils. Use for Thai curries, creamy soups, or golden milk lattes.
Note: always check the ingredients for yourself—some brands have many different options for different dietary needs.
Beverages & Flavor Enhancers
26. Organic Herbal Teas Brands: Traditional Medicinals, Yogi Tea, Pukka
Why they’re essential: Support blood sugar regulation, reduce inflammation, improve sleep. Stock cinnamon, ginger, chamomile, and dandelion root. Drink throughout the day and especially before bed.
27. Unsweetened Almond Milk Brands: Califia Farms Unsweetened, Silk Unsweetened, Three Trees
Why it’s essential: Low-carb milk alternative for smoothies, coffee, and recipes. Look for versions with minimal ingredients and no carrageenan.
28. Mineral Water or Sparkling Water Brands (if you buy bottled): Topo Chico, San Pellegrino, La Croix (unflavored)
Why it’s essential: Hydration without chemicals or sweeteners. Add fresh lemon, cucumber, or mint for flavor. Helps meet daily hydration goals without triggering sweet cravings. Note: if you don’t buy bottled water, and use a water filter at home, just make sure you’re changing the filter as often as the company recommends.
Snacks & Quick Fixes
29. Raw Nuts (almonds, walnuts, pecans) Brands: Kirkland Signature, 365 Whole Foods, Terrasoul Superfoods
Why they’re essential: Perfect protein + fat combo for blood sugar stability. Keep in car, purse, desk drawer. Pair with a small piece of fruit for balanced snacks.
30. Canned Chickpeas Brands: Eden Organic (BPA-free), 365 Whole Foods, Goya
Why they’re essential: Instant protein and fiber. Drain and roast with spices for crunchy snacks, mash for quick hummus, put in your smoothie, or toss into salads and grain bowls.
How to Use This List
This is a great list to get started with staples for your low GI kitchen. That said, you don’t need all 30 items in your cart every week.
Here’s how I suggest approaching it:
Week 1: Pick 10 items from this list that sound most appealing and doable for you. Shop for those. Get familiar with cooking with them.
Week 2: Add 5 more items. Start building your repertoire.
Week 3: Keep rotating through the list, trying new combinations.
Within a month, you’ll have a solid foundation of low GI staples you know how to use, and grocery shopping becomes automatic instead of stressful.
Sample Shopping Cart Combinations
These aren’t just a set of random grocery items, I intentionally selected some of my staples that I use on a weekly basis to make simple low GI meals. Here are some ideas of what I mean:
For Quick Breakfasts:
Eggs (Vital Farms)
Chicken sausages (Applegate)
Frozen spinach (Cascadian Farm)
Ezekiel bread (Food for Life)
Avocado oil (Chosen Foods)
For Easy Dinners:
Wild-caught salmon (Wild Planet)
Frozen broccoli (Birds Eye)
Quinoa (Bob’s Red Mill)
Marinara sauce (Rao’s)
Chickpea pasta (Banza)
For Balanced Snacks:
Greek yogurt (Fage Total)
Raw almonds (365 Whole Foods)
Cherry tomatoes (NatureSweet)
Almond butter (MaraNatha)
Herbal teas (Traditional Medicinals)
For Meal Prep Bowls:
Organic tempeh (Lightlife)
Riced cauliflower (Trader Joe’s)
Mixed greens (Earthbound Farm)
Coconut aminos (Coconut Secret)
Canned chickpeas (Eden Organic)
These are just ideas for how these grocery finds can mix and match, but you can also just use them as low GI replacements in some of your everyday meals.
What Makes These Actually Easy to Use
The common thread? Everything on this list either:
Requires minimal prep (pre-washed greens, frozen vegetables, canned proteins)
Stores well (pantry staples, frozen items, shelf-stable proteins)
Works in multiple recipes (eggs in breakfast, lunch, or dinner; coconut milk in sweet or savory dishes)
Tastes good enough to eat regularly (because consistency matters more than perfection)
This isn’t about getting fancy. It’s about having reliable ingredients that make low GI living sustainable in real life—when you’re tired, when you’re busy, when you just need to eat something that won’t spike your blood sugar.
The goal is to build a foundation of go-to items you always have on hand, so you’re never starting from scratch or feeling like you have “nothing to eat.”
Next Steps
Be well,
Jen
Certified Health Coach & Integrative Nutritionist
Well + Easy | Living Low GI