Published: November 6, 2025
Last Updated: November 6, 2025
TL;DR
The Diabetic Food Chart is your roadmap to stable blood sugar and better energy.
It helps diabetics and prediabetics choose low-glycemic foods, balance carbs, and plan meals that don’t cause glucose spikes.
This 2025 edition includes:
- 🥦 A comprehensive chart of low, medium, and high GI foods
- 🍽️ A 3-day diabetic meal plan and recipes
- 💡 Practical tips to balance blood sugar naturally
- 📄 Downloadable Fodlist® printable food chart (USDA, FDA, ADA verified)
👉 Bottom line: Focus on low-GI foods, portion control, and balanced plates — your blood sugar (and energy) will thank you.
Table of Contents
- Introduction
- Understanding the Glycemic Index (GI)
- Comprehensive Diabetic Food Chart
- Sample Diabetes Meal Plan
- Diabetes-Friendly Recipes
- Practical Tips for Managing Blood Sugar
- Frequently Asked Questions
- Conclusion and Next Steps
- References
🥗 Introduction
Managing diabetes starts with one powerful tool — a well-organized diabetic food chart.
Your daily food choices can either stabilize or spike your blood sugar, and knowing which foods belong in each category helps you take control of your health with confidence.
At Fodlist®, we’ve spent years researching, developing, and perfecting diabetic food charts, meal plans, and nutrition lists—alongside other evidence-based dietary tools such as the FODMAP, low-carb, and gluten-free charts.
Through feedback from thousands of users worldwide, we discovered that the best diabetic food chart must include key features that make it practical, educational, and effortless to use:
- Well-organized and color-coded, to eliminate the stress of finding the right food quickly.
- Durable and easy to handle, designed for daily and long-term use.
- Scientifically detailed, including each food’s glycemic index (GI), carbohydrates, calories, serving size, and glycemic level (low, medium, or high).
Over time, we found that consistent use of these charts creates something powerful: the natural ability to recognize which foods help or harm your blood sugar.
It transforms from a simple reference guide into a learning tool—training you to become autonomous, confident, and mindful in your food choices.
Whether you’ve just been diagnosed or are seeking better control, this diabetic food chart is your foundation for a healthier lifestyle and more balanced eating habits.
In this complete guide, you’ll discover:
- How the glycemic index (GI) affects your blood sugar levels
- A comprehensive diabetic food chart built from verified nutritional data
- A sample meal plan that makes eating well easy
- Tasty, low-GI recipes you can prepare in minutes
- Practical diet tips for lasting blood sugar balance
Whether you’ve just been diagnosed or are seeking better control, this diabetic food chart is your foundation for a healthier lifestyle.
🍎 Understanding the Glycemic Index (GI)
The glycemic index (GI) ranks carbohydrates according to how quickly they raise blood glucose after eating.
- Low GI (0–55): Slow digestion → gentle rise in blood sugar
- Medium GI (56–69): Moderate impact on glucose
- High GI (70–100): Rapid digestion → sharp glucose spikes
Choosing low- and medium-GI foods helps maintain steady energy, reduces insulin resistance, and supports weight control.
💡 Tip: Pair carbs with protein or healthy fats (like nuts or avocado) to slow glucose absorption.
📊 Comprehensive Diabetic Food Chart
🥦 VEGETABLES (NON-STARCHY)
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Asparagus | 1 cup, cooked | 7 | 40 | 15 |
| Bell Peppers (Green/Red) | 1 cup, sliced | 6 | 25 | 15 |
| Broccoli | 1 cup, cooked | 11 | 55 | 10 |
| Brussels Sprouts | 1 cup, cooked | 11 | 60 | 15 |
| Cabbage | 1 cup, cooked | 8 | 35 | 10 |
| Carrots | 1 cup, raw | 12 | 50 | 35 |
| Cauliflower | 1 cup, cooked | 5 | 30 | 10 |
| Kale | 1 cup, cooked | 7 | 35 | 10 |
| Spinach | 1 cup, cooked | 7 | 40 | 15 |
| Zucchini | 1 cup, cooked | 7 | 25 | 15 |
🍎 FRUITS (LOW-GI OPTIONS)
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Apple | 1 medium (182 g) | 25 | 95 | 38 |
| Apricot | 4 small (130 g) | 17 | 70 | 34 |
| Berries (Strawberries) | 1 cup | 11 | 50 | 25 |
| Blueberries | 1 cup | 21 | 85 | 53 |
| Cherries | 1 cup | 22 | 87 | 22 |
| Grapefruit | ½ medium | 10 | 40 | 25 |
| Kiwi | 1 medium | 11 | 42 | 50 |
| Orange | 1 medium | 15 | 62 | 43 |
| Peach | 1 medium | 15 | 60 | 42 |
| Pear | 1 medium | 25 | 100 | 38 |
| Plum | 2 small | 16 | 70 | 40 |
🍞 WHOLE GRAINS & STARCHY FOODS
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Barley (cooked) | ½ cup | 22 | 97 | 28 |
| Brown Rice | ½ cup | 23 | 110 | 50 |
| Bulgur | ½ cup | 18 | 76 | 48 |
| Lentils (cooked) | ½ cup | 20 | 115 | 32 |
| Oatmeal (rolled oats) | ½ cup dry | 27 | 150 | 55 |
| Quinoa | ½ cup | 20 | 111 | 53 |
| Sweet Potato (boiled) | ½ cup | 20 | 90 | 44 |
| Whole Wheat Pasta | 1 cup cooked | 37 | 174 | 37 |
🥚 PROTEINS (LEAN & PLANT-BASED)
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Chicken Breast (skinless) | 3 oz | 0 | 140 | 0 |
| Eggs | 1 large | 0 | 70 | 0 |
| Greek Yogurt (plain, nonfat) | ¾ cup | 6 | 90 | 11 |
| Salmon | 3 oz | 0 | 175 | 0 |
| Sardines | 3 oz | 0 | 180 | 0 |
| Tofu (firm) | 3 oz | 2 | 70 | 15 |
| Tuna | 3 oz | 0 | 100 | 0 |
| Turkey Breast | 3 oz | 0 | 125 | 0 |
🥑 HEALTHY FATS & NUTS
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Almonds | 1 oz (23 nuts) | 6 | 160 | 0 |
| Avocado | ½ medium | 6 | 120 | 10 |
| Chia Seeds | 1 oz (2 tbsp) | 12 | 138 | 1 |
| Flaxseeds | 1 tbsp | 3 | 55 | 0 |
| Olive Oil | 1 tbsp | 0 | 120 | 0 |
| Peanut Butter (natural) | 2 tbsp | 6 | 190 | 14 |
| Walnuts | 1 oz | 4 | 185 | 0 |
🧀 DAIRY & PLANT-BASED ALTERNATIVES
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Cheese (Cheddar) | 1 oz | 0 | 115 | 0 |
| Cottage Cheese (low-fat) | ½ cup | 5 | 90 | 10 |
| Greek Yogurt (plain, low-fat) | ¾ cup | 6 | 100 | 11 |
| Unsweetened Almond Milk | 1 cup | 2 | 30 | 25 |
| Unsweetened Soy Milk | 1 cup | 4 | 80 | 34 |
🌿 LEGUMES & BEANS
| Food | Serving Size | Carbs (g) | Calories | GI |
|---|---|---|---|---|
| Black Beans | ½ cup | 20 | 110 | 30 |
| Chickpeas (Garbanzo) | ½ cup | 22 | 135 | 28 |
| Kidney Beans | ½ cup | 20 | 110 | 29 |
| Lentils | ½ cup | 20 | 115 | 32 |
| Pinto Beans | ½ cup | 22 | 120 | 39 |
| Soybeans (Edamame) | ½ cup | 9 | 100 | 18 |
✅ For a laminated, complete, and color-coded diabetic food chart that is liked b thousands of diabetics on Amazon, click her
🥣 Sample Diabetes Meal Plan
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Day 1 | Veggie omelet (egg whites, spinach, tomatoes) | Grilled chicken salad with quinoa & almonds | Apple slices + peanut butter | Baked salmon with asparagus & brown rice |
| Day 2 | Greek yogurt parfait (berries, chia seeds) | Turkey & avocado wrap (whole-grain tortilla) | Carrot sticks + hummus | Tofu stir-fry with vegetables & barley |
| Day 3 | Steel-cut oats with cinnamon & walnuts | Lentil soup with a side salad | Handful of mixed nuts | Grilled shrimp tacos with cabbage slaw |
💬 Adjust portions to meet your carbohydrate goals and consult your dietitian.
🍽️ Diabetes-Friendly Recipes
1. Egg White & Vegetable Breakfast Burrito
Prep: 5 min | Cook: 10 min | Serves: 1
Ingredients:
3 egg whites, ¼ cup diced bell peppers, 2 tbsp onion, 1 whole-grain tortilla, salt, pepper, cooking spray.
Instructions:
Sauté the vegetables, add egg whites, scramble, and wrap in tortilla.
Nutrition (per serving): 220 kcal • 27g carbs • 15g protein • 6g fat
2. Grilled Salmon with Quinoa & Roasted Veggies
Prep: 10 min | Cook: 20 min | Serves: 2
Ingredients:
2 × 4 oz salmon fillets, 1 cup cooked quinoa, 1 cup broccoli florets, 1 cup cherry tomatoes, 1 tbsp olive oil, lemon juice, herbs, salt & pepper.
Instructions:
Roast veggies for 15 min at 200 °C. Grill salmon 4–5 min per side. Serve with quinoa and lemon.
🧾 These recipes are built around the diabetic food chart to stabilize blood sugar naturally.
🧠 Practical Tips for Managing Blood Sugar
- 🥦 Use the Diabetes Plate Method — half veggies, ¼ protein, ¼ healthy carbs
- 🍳 Pair carbs with protein or fats to reduce sugar spikes
- 💧 Stay hydrated — water supports glucose regulation
- ⚖️ Monitor portions with a scale or measuring cups
- ⏰ Plan snacks to prevent energy dips
- 🚶 Move daily — even a 15-minute walk improves glucose control
💬 Frequently Asked Questions
Q1. What is a diabetic food chart?
A guide ranking foods by glycemic index and carb quality to help diabetics maintain steady blood sugar.
Q2. Which foods are best for diabetics?
Leafy greens, lentils, beans, berries, yogurt, quinoa, and nuts — all low-GI and high-fiber.
Q3. What foods should diabetics avoid?
White bread, white rice, sugary drinks, and processed snacks that cause glucose spikes.
Q4. How can I plan meals using a diabetic food chart?
Use balanced plates — pair carbs with protein or fats to keep sugar stable.
Q5. Where can I get a diabetic food chart as a laminated hard copy?
Download or purchase the official Fodlist® Diabetic Food Chart at fodlist.com or Amazon.
💪 Conclusion and Next Steps
The key to living well with diabetes is smart, balanced eating, guided by your diabetic food chart.
When you focus on low-GI foods and structured meals, you’ll see better energy, lower glucose swings, and long-term health improvement.
✅ Your action plan:
- Download your Fodlist Diabetic Food Chart
- Plan your meals for the week
- Track your blood sugar and celebrate small wins
Small, consistent habits transform your health.
Learn more guides and meal planners at Fodlist® — Trusted Nutrition Made Simple.
📚 References
ADA – “Eating Well & Managing Diabetes: Plate Method.”
American Diabetes Association – “What superstar foods are good for diabetes?” (2025)
Mayo Clinic – “Low-Glycemic Index Diet: What’s Behind the Claims?” (2022)
City of Hope – “Diabetic Diet and the Glycemic Index” (2025)
Harvard Health Publishing – “A Good Guide to Good Carbs” (2023)
Diabetes Food Hub – “Egg White & Vegetable Breakfast Burrito.”