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Topic guide
Diabetes Food List: What to Eat and What to Limit
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
This master list brings together every food in the encyclopedia and how it behaves for blood sugar. Rather than a simple "yes/no", each food is rated across three control levels, because a portion that is fine when your HbA1c is well controlled may need trimming when it is high.
Matching Foods
1374 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Moutabal Grains & Starches 6 g Lower impact about 200 g Mozzarella cheese Eggs, Milk & Dairy 2.2 g Lower impact about 30 g Mozzarella Cheese, Mexican Style Beef Topping, Cheddar Cheese, Tomatoes, Black Olives, Red Bell Peppers, Red Onion Drafthaus Original The Fiesta Taco Michelada, The Fiesta Taco Michelada (Hansen's Dairy, Inc.) Eggs, Milk & Dairy 20.3 g Needs care about 148 g Mozzarella fatayer (large) Grains & Starches 34.9 g Use caution about 86 g Mozzarella fatayer (medium) Grains & Starches 34.7 g Needs care about 86 g Mozzarella fatayer (small) Grains & Starches 34.2 g Lower impact about 75 g Mozzarella sticks (4 pcs) Grains & Starches 2 g Lower impact about 120 g Mozzarella sticks (6 pcs) Grains & Starches 2 g Lower impact about 180 g Mozzarella sticks (8 pcs) Grains & Starches 2 g Lower impact about 240 g Muffin Sweets & Sweeteners 50 g Use caution about 48 g Muffin, blueberry, commercially prepared, low-fat Sweets & Sweeteners 50.1 g Needs care about 48 g Muhallebi Sweets & Sweeteners 13.6 g Needs care about 176 g Mujaddara Legumes 24.8 g Use caution about 161 g Mustard sachet Sweets & Sweeteners 6 g Lower impact about 10 g Naan bread Grains & Starches 53 g Use caution about 47 g Nature Valley Crunchy Cinnamon Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 69.1 g Needs care about 35 g Nature Valley Crunchy Coconut Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 64.3 g Needs care about 37 g Nature Valley Crunchy Maple Granola Bar (General Mills Sales Inc.) Sweets & Sweeteners 69.1 g Needs care about 35 g Nectarine Fruits 11 g Lower impact about 150 g Nescafe 2 in 1 Beverages 72 g Lower impact about 20 g Nescafe 3 in 1 Beverages 78 g Lower impact about 20 g Nestlé Rich Chocolate Hot Cocoa Mix with Marshmallows Beverages 75 g Needs care about 20 g Non-Alcoholic Wine Beverages 1.1 g Lower impact about 240 g Nutella Sweets & Sweeteners 57.5 g Lower impact about 31 g Nutella Ferrero With Breadsticks (Ferrero U.S.A., Incorporated) Grains & Starches 65.4 g Needs care about 38 g Nutella, Swirl Cookies (Bon Appe) Grains & Starches 64.3 g Lower impact about 28 g Oats (dry) Grains & Starches 66 g Lower impact about 40 g Oats (gluten-free) Grains & Starches 66 g Lower impact about 40 g Oats cooked (water) (gluten-free) Grains & Starches 12 g Lower impact about 100 g Oats cooked with milk Eggs, Milk & Dairy 22 g Use caution about 136 g Oats cooked with water Grains & Starches 66 g Lower impact about 40 g Oats Old Fashioned (Quaker) Grains & Starches 67.5 g Lower impact about 40 g Oats with Milk Grains & Starches 11.5 g Use caution about 33 g Oats with Water Grains & Starches 12 g Use caution about 45 g Ocean Spray Cran-Lemonade Beverages 11.1 g Needs care about 180 g Oil, avocado Fruits 0 g Lower impact about 14 g Oil, cocoa butter Eggs, Milk & Dairy 0 g Lower impact about 14 g Oil, nutmeg butter Eggs, Milk & Dairy 0 g Lower impact about 14 g Ojja Meat, Poultry & Fish 6 g Lower impact about 400 g Okra stew no rice Meat, Poultry & Fish 8 g Lower impact about 300 g Okra stew no rice (with chicken) Meat, Poultry & Fish 5.1 g Lower impact about 350 g Okra stew no rice (with meat) Meat, Poultry & Fish 5.1 g Lower impact about 350 g Okra stew with rice (chicken half) Grains & Starches 31.7 g Use caution about 95 g Okra stew with rice (chicken quarter) Grains & Starches 31.7 g Use caution about 95 g Okra stew with rice (meat 125g) Grains & Starches 31.7 g Use caution about 95 g Okra stew with rice (meat 250g) Grains & Starches 31.7 g Use caution about 95 g Old Fashioned Oats (Quaker) Grains & Starches 67.5 g Lower impact about 40 g OLIVE GARDEN, lasagna classico Grains & Starches 10.3 g Needs care about 291 g Om Ali Sweets & Sweeteners 26.9 g Use caution about 89 g ON THE BORDER, cheese quesadilla Grains & Starches 24.3 g Needs care about 123 g
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Why This Matters
After a meal, carbohydrate is broken down to glucose and absorbed into the blood; insulin then helps move it into cells. Foods that release glucose slowly produce a smaller, steadier rise. HbA1c reflects your average blood sugar over roughly the past three months. It is the anchor for the three control levels used throughout this site.
Turn food decisions into confident ones with Flona
Flona is your daily companion for insulin decisions — basal, rapid-acting, mixed or meal-based — and for estimating carbs at a glance. It is guidance to support you day to day, not a replacement for advice from your physician or diabetes care team.
Medical disclaimer: This article is for general education and is not medical advice. Ratings and portions are estimates derived from nutritional composition, not measurements of your own glucose response; individual responses vary. If you take insulin, confirm carbohydrate amounts against a nutrition label before dosing. Always follow the guidance of your own physician or diabetes care team.
How these ratings are produced: our safety estimate is derived from each food's nutritional composition — carbohydrate content, fibre, food category and physical form (liquid or solid) — combined with established diabetes nutrition principles and a realistic serving size. They are estimates for planning, not measurements of your own response and not a prescription. Individual responses vary considerably, so always follow your own clinician's advice.
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