Glucose-Balancing Foods Shopping List

When it comes to reducing stress on the body, you want to avoid glucose spikes after meals. According to dietician Mitzi Dulan, glucose-balancing foods will keep you from having a spike or crash. Get Mitzi Dulan's glucose-balancing recipes!

Glucose-Balancing Foods Shopping List

Use this list of foods, all of which are low to moderate glycemic index foods, to help you structure your meals. A food’s glycemic index indicates how quickly it will raise your blood sugar levels after ingestion. If you eat foods with a high glycemic index, like white bread or foods containing high fructose corn syrup, it rapidly raises your blood sugar. Research has shown that high glycemic index foods worsen your blood sugar levels and increases your risk for obesity. On the other hand, eating foods with a lower glycemic index has been shown to decrease your risk of developing diabetes and heart disease.

You want to make sure each meal contains foods from each of the three vital categories: protein, fiber and healthy fats.


  • Cheese
  • Chicken
  • Eggs
  • Energy bars (delete)
  • Fish
  • Greek yogurt
  • Enriched hempmilk
  • Jerky
  • 1% Organic milk
  • Lean beef
  • Quinoa
  • Salmon
  • Shellfish


  • Almonds
  • Apple
  • Baby carrots
  • Barley
  • Cantaloupe
  • Energy bars (carefully read labels)
  • Flaxseed
  • Quinoa
  • Strawberries
  • Sweet potatoes
  • Watermelon
  • Lentils
  • Oatmeal
  • Oranges
  • Pears
  • Pistachios
  • Whole wheat pasta

Healthy Fats

  • Almonds
  • Almond butter
  • Avocado
  • Cashew butter
  • Energy bars (carefully read labels)
  • Peanut butter
  • Pistachios
  • Salmon
  • Walnuts

Other Stress-Reducing Foods

  • Bananas (because of high potassium)
  • Cinnamon
  • Grapes
  • Lemons
  • Tomatoes

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