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.
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):
|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|
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)
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:
|Yogurt||Favorite grilling sauces|
|Milk||Prewashed bags of salad greens or fresh spinach|
|Eggs||Favorite low-glycemic fruits|