The Fodlist® Diabetic Food Chart is a laminated, trifold reference card — 8″ × 11″ folded — showing glycemic index values, carbohydrate counts, calorie counts, and serving sizes for almost 500 foods, organized by food group and color-coded by glycemic level for instant use at home, at the grocery store, at restaurants, or anywhere food decisions happen. Every purchase includes a digital copy for added convenience.
Built using publicly available USDA and FDA nutritional data. Designed for people with Type 2 diabetes, prediabetes, and anyone managing blood sugar through diet. Not medical advice — always consult a qualified healthcare professional.
Fodlist®
Diabetic Food Chart with Glycemic Index
Laminated · Trifold · Almost 500 foods
Highly rated on Amazon · 1,200+ verified reviews
Ships and sold by Amazon.com
The Problem This Chart Solves
Most people with Type 2 diabetes leave their diagnosis appointment knowing they need to “eat better” — but without a clear, specific answer to the most important question: which foods, exactly, and in what amounts?
Generic advice like “avoid sugar” and “eat more vegetables” is true but insufficient. What people actually need is a specific, data-backed reference that tells them the glycemic impact of the foods they already eat — not a list of superfoods they will never cook with. They need it at the grocery store, on the kitchen counter, and at the table — not buried in an app or a PDF they downloaded once and forgot.
The Fodlist Diabetic Food Chart fills that gap. It covers almost 500 real foods with the four data points that matter most for diabetes management — GI value, carbohydrates, calories, and serving size — in a laminated format designed for permanent daily kitchen use. For a deeper explanation of how GI values work and how to apply them to meal planning, see our complete diabetic food chart guide.
Who This Chart Is For
- Newly diagnosed Type 2 diabetes patients — especially in the first 6 months when food decisions feel overwhelming
- People with prediabetes who want to act before progression to T2D
- Anyone managing blood sugar through diet rather than — or alongside — medication
- Family members and caregivers managing meals on behalf of someone with diabetes
- Healthcare educators and dietitians looking for a practical patient reference tool
Exactly What to Eat. Right on Your Fridge.
Most food charts give you a list. The Fodlist® Diabetic Food Chart gives you answers — GI values, carb counts, calorie counts, and serving sizes for almost 500 foods, organized by food group, color-coded by glycemic level, and laminated to last for years.
No more searching the internet before every meal. No more guessing which grain is safer or whether that fruit is too sugary. Everything you need to know about what to eat on a diabetes-friendly eating plan is on one card — compact enough to carry in a bag, durable enough to wipe clean in a kitchen, and detailed enough to answer almost any food question on the spot.
For a full breakdown of the best foods for blood sugar control and how to build meals around them, see our guide on the best foods for diabetics in 2026.
What’s on the Chart
The chart is a trifold laminated card that folds to a compact 8″ × 11″ — easy to carry in a bag, store in a kitchen drawer, or lay flat on a countertop. Unfolded, it opens to a full three-panel reference surface. Every food entry includes five data points:
| Data Point | What It Tells You |
|---|---|
| Food name | Exactly which food — no ambiguity |
| Glycemic Index (GI) | How quickly the food raises blood glucose (0–100 scale) |
| Carbohydrate count | Grams of carbs per serving — essential for meal planning |
| Calorie count | Calories per serving for portion awareness |
| Serving size | The exact portion the data applies to |
Foods are organized into clearly labeled categories — vegetables, fruits, proteins, whole grains, legumes, dairy, and healthy fats — and color-coded by glycemic level so you can identify safe choices at a glance without reading every row.
Almost 500 Foods Across Every Food Group
Most laminated food charts cover 50–100 foods. The Fodlist® Diabetic Food Chart covers almost 500 — making it one of the most comprehensive diabetes-friendly food references available in a portable, laminated format.
| Food Group | Examples Covered |
|---|---|
| 🥦 Non-starchy vegetables | Spinach, broccoli, kale, zucchini, bell peppers, asparagus, cauliflower, and more |
| 🍓 Fruits | Berries, apples, pears, oranges, cherries, kiwi, peaches, and more |
| 🥚 Proteins | Eggs, chicken, salmon, tofu, Greek yogurt, tuna, sardines, and more |
| 🍚 Whole grains & starches | Quinoa, barley, oats, sweet potato, brown rice, bulgur, and more |
| 🫘 Legumes & beans | Lentils, chickpeas, black beans, kidney beans, edamame, and more |
| 🧀 Dairy & alternatives | Greek yogurt, cheddar, cottage cheese, almond milk, soy milk, and more |
| 🥑 Healthy fats & nuts | Avocado, walnuts, almonds, chia seeds, olive oil, and more |
How People Use It Every Day
🏠 On the fridge — and everywhere else
The trifold laminated format means it is equally at home on the fridge, folded in a kitchen drawer, tucked in a handbag, slipped into a grocery bag, or placed on a restaurant table. Laminated for durability, folds to a compact 8″ × 11″ for easy carrying, and opens to a full three-panel reference whenever you need it. Every purchase also includes a digital copy — so you always have access on your phone when the physical chart isn’t with you. Wherever food decisions happen — this chart can be there.
🛒 At the grocery store
Fold it down and carry it in your bag or cart. When you’re unsure whether to choose white rice or brown, or whether that fruit will cause a spike, the answer is right there.
🍽️ Meal planning
Use it at the table to build a week of meals. Compare similar foods, check carb loads, and organize your shopping list without switching between apps or browser tabs. For a complete 7-day meal plan built around these food choices, see our diabetic meal prep guide.
📚 Nutrition education
Used in classrooms, health programs, and wellness coaching sessions to teach glycemic index concepts in a clear, accessible format.
Built on Published Nutrition Data
Every GI value, carb count, calorie count, and serving size on the Fodlist® Diabetic Food Chart is drawn from publicly available nutritional databases:
- USDA FoodData Central — the U.S. Department of Agriculture’s comprehensive public nutritional reference database, used by researchers, clinicians, and dietitians worldwide as the gold standard for food composition data
- FDA Nutrition Labeling Data — U.S. Food and Drug Administration’s published nutrition standards used on food labels across the United States
Glycemic index values are approximate and may vary based on preparation method, ripeness, processing, portion size, and food combinations eaten in the same meal. The American Diabetes Association recommends using GI as one tool among several for blood sugar management — not as the sole determinant of food choices.
Important: Fodlist is an independent brand. It is not affiliated with, endorsed by, or sponsored by the USDA, FDA, ADA, or any other institution. This product is for informational reference only and is not medical advice.
Product Specifications
| Specification | Detail |
|---|---|
| Format | Trifold laminated chart |
| Size (folded) | 8″ × 11″ — compact enough for a bag, kitchen drawer, or purse |
| Material | Durable laminated card — water-resistant, wipe-clean surface |
| Foods covered | Almost 500 foods across 7 food groups |
| Data per food | GI value, carbs (g), calories, serving size |
| Color coding | Yes — by glycemic level (low / medium / high) |
| Brand | Fodlist® (US Registered Trademark, est. 2021) |
| Includes | Laminated physical chart + digital copy for convenient on-the-go access |
| Available on | Amazon.com (ships and sold by Amazon) |
What Customers Say
“These items are not only remarkably durable, but they also make reading effortless. They are an invaluable investment that transforms shopping into a seamless and enjoyable experience.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
“Great product to have to calculate sugars in food. This is everything you’d expect it to be. So informative on the foods we should avoid. It’s on the fridge.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
“Well worth the money! Having a clear, organized chart on my fridge has made a huge difference in how I approach every meal.”
⭐⭐⭐⭐⭐ Verified Purchase · Amazon
Ready to know exactly what to eat?
Ships and sold by Amazon.com · Fodlist® Official Store
Frequently Asked Questions
What is the Fodlist Diabetic Food Chart?
It is a laminated, trifold reference card showing glycemic index values, carbohydrate counts, calorie counts, and serving sizes for almost 500 foods organized by food group. It is designed as a practical daily reference for people following a diabetes-friendly eating plan — not a medical or diagnostic tool.
How many foods are on the chart?
Almost 500 foods across all major food groups — vegetables, fruits, proteins, whole grains, legumes, dairy, and healthy fats. It is one of the most comprehensive diabetes-friendly food charts available in laminated format.
What data is on the chart?
Each food entry shows: food name, glycemic index (GI) value, carbohydrate count (grams), calorie count, and serving size. Foods are color-coded by GI level (low, medium, high) for quick visual reference.
What size is it?
The chart folds to a compact 8″ × 11″ — standard letter size — making it easy to carry in a bag, store in a kitchen drawer, or take to the grocery store. When unfolded it opens to a full three-panel reference surface. The laminated material is water-resistant and easy to clean.
Is this a meal plan or medical advice?
No. The Fodlist Diabetic Food Chart is a reference tool for food comparison and meal planning. It is not a personalized meal plan, prescribed diet, or medical advice. Always consult your doctor or a registered dietitian for personalized guidance.
What data sources does Fodlist use?
All food values are drawn from publicly available nutritional databases published by the USDA (FoodData Central) and the FDA. Fodlist is an independent brand — not affiliated with, endorsed by, or sponsored by either organization.
Is there a free version I can try first?
Yes. The Fodlist free printable diabetes food chart PDF covers 200+ foods with GI values and serving sizes — available to download at no cost, no signup required. The laminated chart covers almost 500 foods and is the permanent kitchen reference version.
Where can I buy it?
The Fodlist Diabetic Food Chart is available on Amazon through the official Fodlist brand store. Buy it here on Amazon →
Other Resources
- American Diabetes Association — Eating Well and Managing Diabetes
- Mayo Clinic — Low-Glycemic Index Diet: What’s Behind the Claims?
- Harvard Health Publishing — A Good Guide to Good Carbs: The Glycemic Index
- USDA FoodData Central — Food Composition Database
- FDA — How to Understand and Use the Nutrition Facts Label
- Augustin et al. (2015) — Glycemic Index, Glycemic Load, and Glycemic Response (PubMed)
About Fodlist®
Fodlist makes it easier than ever to follow your diet with clear, practical, and research-backed food charts, meal plans, and guides tailored to your needs at every stage of your journey.
Educational Disclaimer
The Fodlist® Diabetic Food Chart is for informational and educational reference purposes only. It is not medical advice and does not replace the guidance of a qualified healthcare professional. GI values are approximate and may vary based on preparation method, ripeness, processing, portion size, and food combinations. Fodlist is an independent brand not affiliated with, endorsed by, or sponsored by the USDA, FDA, or any other institution.
