Others will probably be along shortly, but I keep this book:-

http://www.whsmith.co.uk/CatalogAndSearch/ProductDetails-The+Fat+Fibre+and+Carbo
hydrate+Counter+-9781921259630.html

within reasonably easy reach.

It's not the 3 page document you want, but it's fairly slim & quite
comprehensive. It also lists the calorie content of the foods listed.

As a basic rule, the less processed the food, the better, so wholemeal
bread is less bad than white bread, fresh fruit beats preserved & so on.
It's a bit of work sorting out what's what, but worth it in the end.

Animal fats are worse for you than vegetable fats & oils, and
hydrogenated fats (Used in some processed foods & some margarines) are
becoming less well thought of.

"Eat the rainbow" is a good idea, eating fruit & vegetables of different
colours during the day. Variety is the key. Fruits which can cause
problems for me, & you may well be different, are strawberries &
bananas. I can eat raspberries until they come out of my ears, but they
send the blood sugars of other posters here through the roof. The only
way to find out what's good & bad for *you* as far as blood sugar goes
is to test before & after meals & after every time you try a new food.

If you're newly diagnosed, read this:-

http://www.alt-support-diabetes.org/NewlyDiagnosed.htm

and Alan's stuff here:-

http://loraldiabetes.blogspot.com/2006/10/d-day.html

It's a bit unfortunate you've joined, but welcome to the club. :-)

Oh, & ignore Chung. Everyone else does & will continue to do so until he
starts talking sense.

Not possible. I'm speaking as an old Type 1: Given the huge variety of
wonderful food in the world, quite a lot of which is modest carbohydrate and
glycemic index, the list is a major portion of all food worldwide.

I'm afraid you're stuck looking it up based on carbohydrate percentages and
maybe "glycemic index". And tolerances for Type 2's vary, so you need to work
with a diabetic or their nutrition consultant directly to get a good sense.

If it tastes sweet, or would give a normal person a "sugar rush", avoid it.

Ain't no such thing, unfortunately; food I could eat without affecting
my blood glucose, you couldn't; and vice-versa. Low carb is generally
safe, if you have a problem getting test strips; but testing
everything you eat, and your exercise pattern, until you know how your
body reacts is the safest bet. John's already given you the key to
health, that newly diagnosed link.

Nicky.
T2 dx 05/04 + underactive thyroid
D&E, 100ug thyroxine
Last A1c 5.6%  BMI 25