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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)
Qatayef with Walnuts & Syrup Sweets & Sweeteners 48 g Use caution about 40 g Qidreh (spiced rice and meat) Meat, Poultry & Fish 28 g Use caution about 107 g Quaker Old Fashioned Oats (Qtg) Grains & Starches 67.5 g Lower impact about 40 g Quaker, Granola, Oats, Honey & Almonds (The Quaker Oats Company) Grains & Starches 72.9 g Needs care about 41 g Quinoa cooked Grains & Starches 21.3 g Needs care about 156 g Quinoa flakes (gluten-free) Grains & Starches 64 g Lower impact about 40 g Quinoa flakes cooked Grains & Starches 14 g Lower impact about 100 g Quinoa rice lentil pasta cooked Grains & Starches 23 g Lower impact about 100 g Raisins Fruits 79 g Lower impact about 30 g Raisins, golden, seedless Fruits 80 g Use caution about 31 g Raisins, seeded Fruits 78.5 g Use caution about 32 g Rakak crispy bread Grains & Starches 62 g Lower impact about 40 g Rambutan Fruits 21 g Lower impact about 100 g Ramen Grains & Starches 14.2 g Use caution about 176 g Ranch sachet Sweets & Sweeteners 6 g Lower impact about 15 g Ranch sauce Sweets & Sweeteners 6 g Lower impact about 20 g Raspberries (fresh) Fruits 12 g Lower impact about 100 g Red Apple Fruits 13.8 g Lower impact about 316 g Red Bull Energy Drink Beverages 10.2 g Needs care about 184 g Red Bull, Energy Drink (Red Bull North America, Inc.) Beverages 11.3 g Use caution about 166 g Red Bull, Total Zero, The Cherry Edition Energy Drink, Wild Cherry (Red Bull North America, Inc.) Beverages 0.3 g Lower impact about 355 g Red Grapes Fruits 18.1 g Lower impact about 160 g Red Wine Vinegar Sweets & Sweeteners 0.3 g Lower impact about 15 g Refried beans, canned, traditional style Legumes 13.6 g Lower impact about 238 g Refried beans, canned, vegetarian Legumes 13.5 g Lower impact about 242 g Restaurant, chinese, fried rice, without meat Grains & Starches 32.8 g Needs care about 91 g Restaurant, family style, chicken tenders Meat, Poultry & Fish 19.3 g Needs care about 155 g Restaurant, family style, french fries Grains & Starches 37.2 g Use caution about 67 g Restaurant, family style, spaghetti and meatballs Meat, Poultry & Fish 15.5 g Lower impact about 134 g Restaurant, italian, lasagna with meat Grains & Starches 11.4 g Use caution about 263 g Restaurant, mexican, cheese quesadilla Grains & Starches 24.1 g Needs care about 124 g Restaurant, mexican, refried beans Legumes 16.8 g Lower impact about 148 g Rice & lentil pasta cooked Grains & Starches 24 g Lower impact about 100 g Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine Grains & Starches 25.7 g Use caution about 117 g Rice and vermicelli mix, rice pilaf flavor, unprepared Grains & Starches 76.3 g Use caution about 39 g Rice biscuit (gluten-free) Sweets & Sweeteners 72 g Lower impact about 30 g Rice cakes (gluten-free) Sweets & Sweeteners 80 g Lower impact about 18 g Rice flour, brown Grains & Starches 76.5 g Use caution about 39 g Rice flour, white, unenriched Grains & Starches 80.1 g Use caution about 37 g Rice pudding Sweets & Sweeteners 20 g Use caution about 120 g Rice with chicken Meat, Poultry & Fish 28 g Use caution about 107 g Rice with chicken (half) Meat, Poultry & Fish 27.9 g Use caution about 108 g Rice with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) Grains & Starches 22.5 g Use caution about 133 g Rice with meat Meat, Poultry & Fish 28 g Use caution about 107 g Rice with meat (half) Meat, Poultry & Fish 27.9 g Use caution about 108 g Rice with peas and meat Meat, Poultry & Fish 34.4 g Use caution about 87 g Rice with vermicelli Grains & Starches 30 g Use caution about 100 g Rice, white, -grain, raw, enriched Grains & Starches 79.3 g Use caution about 38 g Rice, white, glutinous, unenriched, cooked Grains & Starches 21.1 g Needs care about 142 g Rice, white, glutinous, unenriched, uncooked Grains & Starches 81.7 g Use caution about 37 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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