As you might have read in this month’s newsletter, a low-glycemic diet has  appeal for diabetics, dieters and anyone looking to regulate blood sugar  and choose more satisfying meals without buying specialized foods. Here’s a quick survey of the co-op’s low glycemic offerings.

 Produce:

  • Most vegetables and fruit are OK.
  • Sweet potatoes and yams are lower on the GI Index than potatoes, but still higher than most vegetables.
  • Use fresh herbs to add flavor to whole grain dishes.

 Dressings & Condiments:

  • Low-fat mayos include Nayonaise, Spectrum Light Canola Mayo
  • Use olive oil instead of dressing
  • Spray-on vinaigrette makes it easier to control amount being used

Jams:

  • Sorrell Ridge Spreadable Fruit

Peanut and other nut butters:

  • are a good source of protein.
  • Soy nut butter is slightly lower in fat than peanut butter.

 Crackers:

  • Look for whole grain crackers with no hydrogenated oils.
  • Dr. Kracker’s are high in fiber and protein.

Bulk Foods:

  • Beans & Legumes: contain no fat or cholesterol; high in protein & fiber; and they are inexpensive to buy in bulk.
  • Nut & Seed Cooler: soy and whey protein powdersl pumpkins & sunflower seeds.
  • Grains: brown rice, basmati or long grain
  • Olde World Pilaf
  • Quinoa—high in protein for a grain
  • Barley
  • Whole wheat pasta, flour
  • Dried soup mixes—black bean, refrito, split pea

Spices:

  • Use liberally to add depth and flavor

Snack mixes:

  • Most are too high in carbs.
  • Avoid dried fruits; only use small servings of nuts because they are high in fat.
  • Try tamari roasted pumpkin seeds, soynuts, Tex Mex mix, wasabi party mix, energy nuggets.

 Groceries

  • Bob’s soup mixes
  • Fantastic Foods mixes
  • Broths for making homemade soups
  • Eden’s varieties of whole grains
  • Canned beans and Beans/Grains mixes from Eden
  • Canned fish: watch the fat content, but it can be a good source of protein. Choose fish canned in water.
  • Whole wheat pasta: sprouted wheat varieties are higher in protein
  • Hot Cereals: Kashi 7-Grain Pilaf, Bob’s High Fiber cereal
  • Cold Cereal: Kashi Go Lean, Nature’s Path Flax Plus, Optimum Power & Optimum Rebound

 Sugar Substitutes:

  • Plant-based sweeteners that have no calories are stevia and erythritol

Herbal Teas:

  • Are a good, caffeine-free, sugar-free hot beverage

Beverages:

  • Mix fruit juice with water or carbonated water to replace soda. Zevia is calorie-free.

Snacks/Chips:

  • Food Should Taste Good Multigrain Chips
  • Real Foods Corn Thins
  • Clif Builder’s bars
  • Luna protein bars
  • Nature’s Path Optimum Energy bars
  • Kashi TLC peanut butter bars
  • Prana raw bars

Refrigerated:

  • Beverages: flavored water, soy milk
  • Tofu: good source of protein and calcium, no cholesterol
  • Yogurt: choose sugar-free, low-fat varieties
  • Hummus: great as a dip or sandwich spread
  • Earth Balance Spread and Buttery Sticks
  • Kefir

 Frozen

  • Meats: local and antibiotic-free meats, some organic meat. Free-range meats are usually leaner.
  • Quorn roast is a great vegetarian source of protein.
  • Gimme Lean has great sausage taste without the fat.
  • Food for Life sprouted grain breads; Alvorado Street Bakery’s Diabetic Lifestyles low-glycemic bread; French Meadow’s Hemp and Men’s Bread are higher in protein.
  • Frozen fruits and vegetables: use vegetables to round out a meal; use fruits as a sweet-tasting treat.