How we built the Diabetes Food List
Most nutrition reference products tell you what to eat. Very few tell you how they know. This page exists to change that. We believe a diabetes food chart is only as useful as it is trustworthy — and trust has to be earned by showing your work. Below you will find every database, standard, rule, and decision that went into building the Fodlist® Diabetes & Glycemic Index Chart, including the known errors we have identified and are correcting.
Where the data comes from
Every number in the chart is drawn from one of four authoritative sources. We do not use manufacturer claims, blog aggregators, or unverified databases.
International Tables of Glycemic Index & Glycemic Load (2021)
The gold standard for GI research. Published in the American Journal of Clinical Nutrition by Atkinson, Brand-Miller, Foster-Powell, Buyken & Goletzke. This 2021 edition lists over 4,000 food items — the most comprehensive GI database ever produced.
doi.org/10.1093/ajcn/nqab233USDA FoodData Central
The U.S. Department of Agriculture's integrated food composition database — the major source of food composition data in the US and the foundation for most nutrition databases worldwide. Carbohydrate and calorie values are drawn from SR Legacy and Foundation Foods datasets.
fdc.nal.usda.govISO Standard 26642:2010
The International Organization for Standardization's standard for determining the glycemic index of foods. We only include GI values from studies that meet ISO 26642 criteria: 25–50g available carbohydrate portions, tested in ≥10 healthy adults aged 18–65, blood glucose measured at 0, 15, 30, 45, 60, 90, and 120 minutes.
iso.org/standard/43633.htmlADA Standards of Care in Diabetes — 2024
The American Diabetes Association's annual evidence-based clinical guidance document. Our food classifications, plate method diagram, and non-starchy vegetable recommendations align with Section 5: Facilitating Positive Health Behaviors.
professional.diabetes.org/standards-of-careUniversity of Sydney GI Database
Maintained by Prof. Jennie Brand-Miller's research group at the Charles Perkins Centre — the same lead author as the International Tables. Used to cross-check values not covered by the 2021 edition, particularly for tropical and regional foods.
glycemicindex.comDietary Guidelines for Americans 2020–2025
USDA and HHS joint publication forming the scientific basis for federal nutrition policy. Used to align our serving sizes, food category boundaries, and non-starchy vegetable classification with established US nutritional standards.
dietaryguidelines.govStandards applied to the chart
These are the specific rules and thresholds from those sources that we adopted — not adapted, not approximated.
Low / Medium / High boundaries
Low GI: <55 | Medium GI: 56–69 | High GI: ≥70. These exact thresholds come from International Tables 2021 (Atkinson et al.) and are applied consistently across every food category with no editorial adjustment.
↗ Source: AJCN 2021Glycemic Load = GI × Carbs (g) ÷ 100
GL is calculated per listed serving size, not per 100g. GL ≤10 = Low, GL 11–19 = Medium, GL ≥20 = High — per the International Tables. This makes values immediately actionable at the meal level.
Standard US cup (227g / 8 fl oz) and ounce measures
All serving sizes follow USDA FoodData Central conventions. One standard cup = 8 fl oz = 16 tbsp = ½ lb = 227g. Meat and seafood use 1 oz (28g). Condiments use 1 tablespoon.
↗ Source: USDA FoodData CentralNon-starchy vegetables recommended for unrestricted consumption
The asterisk (★) marks non-starchy vegetables — foods the ADA explicitly identifies as foundational to a diabetes-friendly eating pattern due to their low carbohydrate content and minimal blood glucose impact. Aligned with the ADA Diabetes Plate Method.
↗ Source: ADA Diabetes Plate MethodLean protein foods identified for diabetes-friendly meal building
The LP badge identifies protein sources low in saturated fat, consistent with the ADA's recommendation to choose lean and plant-based proteins as part of a heart-healthy diabetes diet.
↗ Source: ADA Standards of Care 2024Honest disclosure of foods with unreliable fixed values
Foods like gluten-free products, processed meats, and fermented foods have GI or carbohydrate values that change significantly by brand, cooking method, or ingredients. We flag these as "Var" and recommend label-checking rather than assign a misleading single number.
Why we show GL, not just GI
The Glycemic Index tells you how fast a food raises blood sugar. The Glycemic Load tells you how much it actually raises blood sugar per serving. For a diabetic, GL is the number that matters at the dinner table.
Low GL — ≤ 10
Minimal blood sugar impact. Can be eaten freely as part of a balanced plate. Most vegetables, proteins, dairy, and low-sugar fruits fall here.
Medium GL — 11 to 19
Moderate blood sugar impact. Portion size matters. Acceptable in a diabetes diet but should be measured and balanced against other meals.
High GL — ≥ 20
Significant blood sugar impact per serving. Most grains, dried fruits, sugary snacks, and starchy flours fall here. Limit or replace with lower-GL alternatives.
A classic example: Watermelon has a GI of 72 (High) — yet one cup contains only 8g of carbs, giving a GL of just 6 (Low). Meanwhile, Dates have a GI of 62 (Medium) — but one cup contains 75g of carbs, giving a GL of 46 (High). A diabetic using GI alone would avoid watermelon and feel safe eating dates. The GL column prevents that mistake.
How the chart was built — step by step
The production methodology behind every entry.
Food list compiled from USDA FoodData Central categories
Foods were selected to cover all major food groups relevant to a diabetic's daily diet across North American and international eating patterns.
Carbohydrate and calorie values sourced from USDA FoodData Central
Carbohydrate (g) and calorie (kcal) values pulled from USDA SR Legacy and Foundation Foods datasets, standardised to the listed serving size.
GI values matched to International Tables 2021 — ISO-validated entries only
GI values sourced primarily from Supplemental Table 1 of Atkinson et al. 2021 — the ISO-validated tier. Where multiple entries existed for one food, the mean was used.
GI classified using International Tables thresholds exactly
Low (<55), Medium (56–69), High (≥70) applied mechanically. No editorial adjustment. Foods with GI of 0 (pure proteins, oils) classified Low by default.
GL calculated per serving and colour-coded
GL = (GI × Carbs per serving) ÷ 100, rounded to nearest whole number. Low ≤10 (green), Medium 11–19 (amber), High ≥20 (dark red).
Non-starchy vegetables flagged per ADA guidance
The ★ asterisk marks foods the ADA identifies as non-starchy — <5g net carbs per serving, recommended as the foundation of a diabetes-friendly plate.
Variable and unavailable data disclosed honestly
"Var" where GI or carb content varies meaningfully. "—" where no peer-reviewed GI data exists. No values estimated or interpolated.
What every symbol means
A full key to every notation used in the chart.
Non-starchy food
Recommended for unrestricted consumption by diabetics. Per ADA guidelines.
Lean Protein
Low in saturated fat. Preferred protein source in a diabetes-friendly diet.
GI Classification
Low (<55), Medium (56–69), High (≥70). Per International Tables 2021.
Glycemic Load
= GI × Carbs ÷ 100. Green ≤10, Amber 11–19, Red ≥20. Per serving.
Variable
GI or carb content varies by brand, cooking method, or ingredients. Check labels.
No data
No peer-reviewed GI data available for this food in current literature.
Known errors and corrections
We identified four GI values inconsistent with the International Tables 2021. We are disclosing them here and correcting them in the next revision. Transparency means publishing your mistakes, not hiding them.
GI values to be corrected in next revision
Cross-referenced against Atkinson et al. 2021 (American Journal of Clinical Nutrition) and the University of Sydney GI database.
| Food | Current GI | Correct GI | Impact |
|---|---|---|---|
| Quinoa | 75 (High) | 53 (Low) | Classification changes High → Low. Multiple peer-reviewed studies confirm ~53. |
| Pearl barley | 6 (Low) | 25 (Low) | GI of 6 is implausible for any grain. Likely a data entry error. Classification stays Low. |
| Agave syrup | 30 (Low) | 13–19 (Low) | Classification stays Low but value is nearly double the correct figure. |
| Rye bread | 70 (High) | 55–65 (Low–Med) | Classification changes High → Low or Medium. A traditionally low-GI food. |
What this chart is — and is not
Scope and limitations, stated plainly.
A nutritional reference tool for adults managing diabetes or blood sugar levels through diet. It provides GI, GL, carbohydrate, and calorie data per standard serving to support informed food choices. Designed to be used alongside guidance from a registered dietitian or certified diabetes educator.
A personalised meal plan, a medical prescription, or a substitute for clinical advice. GI and GL values are population averages — individual responses vary based on gut microbiome, insulin sensitivity, cooking method, food combinations, and ripeness.
This publication is for informational purposes only. The author, editor, and designer are not responsible for any use or misuse of the information provided. No part may be reproduced without prior written consent. Always consult a qualified healthcare professional before making significant dietary changes.
The Diabetes Food List — what you are trusting
This is the chart this transparency page is written about. Every GI value, GL number, and classification on it traces back to the sources documented above.
Full reference list
Every source used, in citation format.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. American Journal of Clinical Nutrition. 2021;114(5):1625–1632. doi.org/10.1093/ajcn/nqab233
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. 2024. fdc.nal.usda.gov
- International Organization for Standardization. ISO 26642:2010 — Food products: Determination of the glycaemic index (GI) and recommendation for food classification. Geneva: ISO; 2010. iso.org/standard/43633.html
- American Diabetes Association Professional Practice Committee. Standards of Care in Diabetes — 2024. Diabetes Care. 2024;47(Suppl 1). professional.diabetes.org/standards-of-care
- University of Sydney. Glycemic Index Research and GI News. Charles Perkins Centre, Faculty of Science, University of Sydney. glycemicindex.com
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th Edition. December 2020. dietaryguidelines.gov
Fodlist® — Know Exactly What to Eat
for Your Diet
Fodlist is a U.S.-registered nutrition reference brand built on one idea: that people managing their diet deserve the same quality of information that researchers use — presented simply, honestly, and without a prescription. We produce laminated food charts, meal planners, and printed guides anchored entirely in peer-reviewed nutritional science.
Note on the name: Fodlist® is not a misspelled version of "food list." It is our registered brand name — a deliberate coinage that is ours alone.
Contact us
For questions about the chart's methodology, corrections to data, professional or clinical enquiries, or bulk and wholesale orders — reach us through any of the channels below.
Available via call or WhatsApp. Ideal for bulk orders and clinic purchasing.
30 N Gould St #41344
Sheridan, WY 82801
USA
Registered business address. For written correspondence and institutional orders.
Healthcare professionals & bulk orders
We supply laminated Fodlist® charts to diabetes clinics, dietitian practices, hospitals, and community health programs. Bulk pricing is available for orders of 10 or more units. Contact us by email or WhatsApp with your organisation's name, quantity needed, and shipping destination — we respond within one business day.