How to Stock Your Kitchen for a Low-Glycemic Diet

One of the best ways to maintain your new low-glycemic dietary changes is to keep your pantry stocked with low-glycemic food items. Why? Well, if you haven’t already, you’ll eventually reach a point where life gets messy or busy and you just don’t have time to plan and prepare healthy meals.

To truly integrate a low-glycemic diet into your lifestyle, you need to be prepared. Keeping some healthy convenience foods on hand at all times is the key. If you always have some backup foods on hand, you can throw together something quick and healthy — meaning you don’t have to abandon your new low-glycemic eating habits just because life got in the way of your plan.

Pantry basics

Following is a list of great items to always have on hand in your pantry (feel free to swap in your own low-glycemic favorites):

Soups Polenta mix
Chili Canned beans
Grains (quinoa, pearl barley, or brown rice) Canned vegetables
Bread (note that this is a perishable item) Canned fruits packed in water (with no added sugars)
Low-glycemic cereals Tuna fish or packaged salmon
Oatmeal

Freezer-friendly favorites

The beauty of the freezer is that it allows you to use produce in an affordable and convenient way so you don’t need to abandon fruits and vegetables when you’re short on time. The following items are great to keep in your freezer on a regular basis:

  • Frozen vegetables (all kinds except for potatoes such as French fries)

  • Frozen fruits (with no added sugars)

  • Bag of skinless, boneless chicken breasts

  • Frozen salmon burgers

  • Whole-wheat hamburger buns

You can also add your own cooked freezer favorites to have handy when you need them. Some ideas include

  • Homemade soups, stews, and chilis

  • Cooked brown rice, quinoa, or pearl barley (portion in individual serving bags so you can pull one out for a quick meal)

  • Grilled chicken

Weekly refrigerator staples

Refrigerator staples are more perishable, so pick foods you know you’ll use to avoid wasting anything. Don’t get discouraged if it takes some time to figure out what your refrigerator standbys should be. That’s completely normal.

You may have a much longer list of refrigerator staples than the following one when you do your meal planning. These items are just meant to be around for quick meals when you need them:

Cheese Salad dressing
Yogurt Favorite grilling sauces
Milk Prewashed bags of salad greens or fresh spinach
Eggs Favorite low-glycemic fruits
Deli meats
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