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Control Your
Blood Sugar
With Every Meal
The science-backed food chart that shows you exactly what to eat,
in what order — and why it works.
Foods Listed
180+
With GI, GL & Calories
Pages
5 Pages
Print-ready PDF
Price
Free
Instant download
Designed for
Type 1 & 2
And pre-diabetics
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12,400+
Charts Downloaded
180+
Foods Covered
4.9★
Average Rating
100%
Free — Always
What's inside
More Than a Food List
A complete meal strategy in one printable chart — designed to be used every day, at every meal.
45 Fiber Foods
Non-starchy vegetables ranked by GI, GL, carbs & calories. Eat these first — always.
48 Protein Sources
Animal and plant proteins — zero glucose impact. Build every meal around these.
48 Healthy Fats
Nuts, seeds, oils and whole fats that slow glucose absorption when paired with carbs.
64 Carbohydrates
Grains, fruits & starchy veg — all ranked by GI and GL so you know what to eat last.
Plate Guide + Meal Examples
8 real meal blueprints showing exactly how to combine fiber, protein, fat & carbs.
10 Common Mistakes
The most damaging eating habits for blood sugar — and exactly how to avoid them.
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