The Numbers, in One Place

Glycemic index charts are easy to find and hard to use: long lists with no serving sizes and no explanation. The Diabetes Food Chart & Glycemic Index Guide puts the useful figures side by side for 52 everyday foods - serving size, carbohydrate, glycemic index and glycemic load - and explains in plain language what they do and don't tell you.

What's Inside

• Glycemic index and glycemic load explained in three pages, including why portion matters more than GI alone.
• The GI chart: 52 foods in seven groups, each with a US serving size, approximate carbohydrate, GI and glycemic load, marked green, yellow or red for low, medium or high.
• Foods with little or no carbohydrate: non-starchy vegetables, proteins, fats, nuts and seeds.
• A 15-gram carbohydrate portion chart for swapping one carb food for another.
• How portion changes the load: 12 common foods at four portion sizes.
• Ten example plates, each shown as a usual plate and a swapped plate with carbohydrate and glycemic load worked out. Every swap cuts the plate's glycemic load by at least 40 percent.
• Lower-GI swaps, five habits that soften a meal's impact and answers to nine common questions.
• Four printables: a fridge sheet, a shopping list, a build-your-own-plate worksheet and a fill-in chart for your own everyday foods.

Who It's For

• Adults who want a clear reference to discuss with their care team
• Anyone cooking for a family member who is watching carbohydrates
• People who have seen GI lists online and want to know how to actually use one

Please Note

This guide is general information, not medical advice. It does not recommend or adjust any medication, and it is not a treatment plan. GI figures are averages from published research (International Tables of Glycemic Index and Glycemic Load Values, Diabetes Care, 2008) and vary with brand, ripeness and cooking; carbohydrate figures are estimates from standard USDA values. The guide was drafted with the help of AI software and has not been reviewed by a registered dietitian or physician. Talk to your doctor or diabetes care team before changing how you eat.

Instant Digital Download

You'll receive a 22-page PDF you can download from your PlinzoKitchen account, read on any device or print at home on US Letter paper. Nothing is shipped. For personal use only.