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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)
ON THE BORDER, refried beans Legumes 17.5 g Lower impact about 135 g Onion rings Grains & Starches 30 g Needs care about 83 g Orange Fruits 11.8 g Lower impact about 373 g Orange + carrot juice Beverages 10 g Needs care about 200 g Orange juice (canned) Beverages 11 g Needs care about 182 g Orange juice (fresh) Beverages 10.4 g Needs care about 192 g Orange Juice Drink Beverages 13.4 g Use caution about 149 g Orange juice, canned, unsweetened Beverages 11 g Needs care about 182 g Orange peel, raw Fruits 25 g Lower impact about 6 g Orange Pineapple Juice Blend Beverages 12.2 g Needs care about 164 g Orange Soda Beverages 12.3 g Use caution about 152 g Oreo Cereal, Oreo (Oreo O's) Grains & Starches 85 g Needs care about 29 g Oreo Popcorn, Oreo (Bake Shoppe) Grains & Starches 43.3 g Lower impact about 30 g Oreo Popcorn, Oreo (Cookie Pop) Grains & Starches 63.3 g Lower impact about 30 g Oreo Popcorn, Oreo (Perfect Snax Prime, LLC) Grains & Starches 63.3 g Lower impact about 30 g Oreo Sandwich, Oreo (Milka) Grains & Starches 59.8 g Lower impact about 18 g Original Cream Cheese (Philadelphia) Eggs, Milk & Dairy 3.6 g Lower impact about 28 g Original Dunkin' Boston Crme Donut Low Fat Yogurt (Yoplait) Sweets & Sweeteners 17.7 g Needs care about 169 g Oven chicken tray Meat, Poultry & Fish 8.1 g Use caution about 370 g Ozi parcels Meat, Poultry & Fish 29.1 g Use caution about 103 g Ozi parcels with peas Legumes 26.8 g Use caution about 149 g Ozi rice (no dough) Meat, Poultry & Fish 28 g Use caution about 107 g Pad Thai Grains & Starches 13.6 g Use caution about 184 g Pancakes, blueberry, prepared from recipe Grains & Starches 29 g Lower impact about 28 g Pancakes, buckwheat, dry mix, incomplete Grains & Starches 71.3 g Lower impact about 28 g Pancakes, plain, prepared from recipe Grains & Starches 28.3 g Lower impact about 28 g Pancakes, plain, reduced fat Grains & Starches 57.3 g Use caution about 42 g Pancakes, special dietary, dry mix Grains & Starches 73.9 g Lower impact about 28 g Panna cotta Sweets & Sweeteners 18 g Needs care about 133 g Papaya Fruits 11 g Lower impact about 140 g Passion fruit Fruits 23 g Lower impact about 36 g Pasta Grains & Starches — Use caution about 57 g Pasta Alfredo Grains & Starches 17.4 g Use caution about 172 g Pasta Bolognese Meat, Poultry & Fish 16.3 g Use caution about 184 g Pasta mix, classic cheeseburger macaroni, unprepared Meat, Poultry & Fish 71.5 g Use caution about 42 g Pasta mix, italian lasagna, unprepared Grains & Starches 73.8 g Use caution about 41 g Peach Fruits 9.5 g Lower impact about 400 g Peach Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Lower impact about 113 g Peanut butter crunchy Sweets & Sweeteners 21 g Lower impact about 20 g Peanut butter smooth Sweets & Sweeteners 20 g Lower impact about 20 g Peanut butter, creamy Legumes 22.7 g Lower impact about 100 g Peanut butter, reduced sodium Legumes 21.8 g Lower impact about 16 g Peanut butter, smooth, reduced fat Legumes 35.7 g Lower impact about 36 g Peanuts Sweets & Sweeteners 16 g Lower impact about 30 g Pear Fruits 15.2 g Lower impact about 362 g Pear nectar, canned, with added ascorbic acid Fruits 15.8 g Use caution about 127 g Pear nectar, canned, without added ascorbic acid Fruits 15.8 g Use caution about 127 g Pear, anjou, green, with skin, raw Fruits 14.8 g Lower impact about 100 g Peas stew no rice Legumes 14 g Needs care about 286 g Peas stew no rice (with chicken) Meat, Poultry & Fish 9 g Needs care about 333 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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