Guessing in the grocery aisle.
- Second-guessing every food label
- Not sure what a sensible portion looks like
- Mixed advice from every direction
Carbs, Glycemic Index and Glycemic Load for 52 Everyday Foods
Get instant accessA GI number without a serving size doesn't tell you much.
This guide puts the serving, the carbohydrate and the glycemic load next to it, so you can compare foods the way you actually eat them.
Diabetes Food Chart & Glycemic Index Guide
$9.99
What's inside
- GI chart of 52 everyday foods
- 15-gram carb portion chart
- 10 example plates with swaps
- 4 printable kitchen sheets
Instant digital PDF download — no shipping.
Quantity
The Old Way vs. The PlinzoKitchen Way
Same kitchen, same busy week. The difference is knowing what to make next, with Diabetes Food Chart & Glycemic Index Guide open beside you.
A chart you can check in seconds.
- Foods grouped by glycemic index
- Example plates and simple swaps
- A fridge sheet to keep handy
A look inside the book
Real pages from Diabetes Food Chart & Glycemic Index Guide.
- Glycemic index chart
- Example plates
- Lower-GI swaps
What You Can Make
A few of the dishes in Diabetes Food Chart & Glycemic Index Guide.
Chicken and rice bowl
Beans & lentils
Fats, nuts and seeds
Photos for illustration: Silviu Din, Katya Wolf, Nadin Sh, makafood, Lorena Galeano on Pexels.
What you get
- 52 foods charted with serving, carbs, GI and glycemic load
- Ten example plates, each with a swap that cuts glycemic load by 40 percent or more
- GI and glycemic load explained in three short pages
- A 15-gram carbohydrate portion chart for easy swaps
- A fridge sheet, a shopping list and two fill-in worksheets
Diabetes Food Chart & Glycemic Index Guide
$9.99
What's inside
- GI chart of 52 everyday foods
- 15-gram carb portion chart
- 10 example plates with swaps
- 4 printable kitchen sheets
Instant digital PDF download — no shipping.
Quantity
What's included
Everything below arrives as an instant PDF download.
The Glycemic Index Chart
52 foods, seven groups
Breads and grains, cereals, fruit, starchy vegetables, beans, dairy, and snacks and drinks, each marked green, yellow or red for low, medium or high.
Plain-Language Explainer
GI and glycemic load
What the two numbers measure, how they are worked out and what they cannot tell you.
Ten Example Plates
Usual vs. swapped
Breakfasts, lunches, dinners and a snack, each worked out twice so you can see what a smaller portion or a different starch does to the glycemic load.
Charts & Printables
Fridge, store, notebook
A 15-gram portion chart, 11 lower-GI swaps, a fridge sheet, a shopping list and worksheets for your own foods and plates.
Questions, answered
Is this medical advice?
No. It is general reference information. It does not recommend or adjust any medication and it is not a treatment plan. Talk to your doctor or diabetes care team before changing how you eat.
Where do the GI numbers come from?
They are average values from the International Tables of Glycemic Index and Glycemic Load Values published in Diabetes Care in 2008. Real foods vary with brand, ripeness and cooking, and people respond differently, so treat them as a guide.
Has a dietitian reviewed it?
Not yet. The guide was drafted with the help of AI software and edited by the PlinzoKitchen team. Carbohydrate figures are estimates from standard USDA values.
How do I get it?
It is a digital download: one 22-page PDF, available right after checkout. Read it on your phone or print it on US Letter paper. Nothing is shipped.
What if it isn't for me?
You can ask for a refund within 30 days of purchase. Each request is reviewed under our Refund Policy.
Made for everyday cooks
If you have looked up a glycemic index list and come away more confused, this is the short, practical version. It suits anyone planning their own meals or cooking for a family member who is watching carbohydrates, and it uses US measurements throughout.
One chart. Real serving sizes.
Download the guide today and have the fridge sheet printed before your next grocery trip.
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