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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)
Snickers, Chocolate Bar (Mars Chocolate North America LLC) Sweets & Sweeteners 61.8 g Lower impact about 34 g Snickers, Crisper Bar (Mars Chocolate North America LLC) Grains & Starches 65.7 g Lower impact about 35 g Sobia (sweet coconut drink) Beverages 14 g Needs care about 214 g Soda (Pepsi) Beverages 11.6 g Use caution about 162 g Soft Drinks (regular soda) Beverages — Use caution about 39 g Soft serve ice cream Sweets & Sweeteners 24 g Needs care about 109 g Soup, lentil with ham, canned, ready-to-serve Legumes 8.2 g Lower impact about 248 g Soup, pea, split with ham, canned, chunky, ready-to-serve Legumes 11.2 g Lower impact about 240 g Soup, pea, split with ham, canned, condensed Legumes 20.8 g Lower impact about 135 g Soup, pea, split with ham, canned, prepared with equal volume water Legumes 11.1 g Lower impact about 253 g Sour cream, fat free Eggs, Milk & Dairy 15.6 g Lower impact about 12 g Sour cream, imitation, cultured Eggs, Milk & Dairy 6.6 g Lower impact about 28 g Sour cream, light Eggs, Milk & Dairy 7.1 g Lower impact about 12 g Sour cream, reduced fat Eggs, Milk & Dairy 7 g Lower impact about 12 g Sourdough slice Grains & Starches 50 g Lower impact about 50 g Spaghetti Marinara Grains & Starches 19.3 g Use caution about 155 g Spaghetti, spinach, cooked Grains & Starches 26.2 g Needs care about 115 g Spaghetti, spinach, dry Grains & Starches 74.8 g Needs care about 40 g Spaghetti, with meatballs in tomato sauce, canned Meat, Poultry & Fish 11.5 g Lower impact about 246 g Specialty Coffee Beverage, Vanilla Caffe Latte (Starbucks) Beverages — See notes Amount not specified Spinach fatayer (large) Grains & Starches 36 g Use caution about 83 g Spinach fatayer (medium) Grains & Starches 35.8 g Needs care about 84 g Spinach fatayer (small) Grains & Starches 37.5 g Lower impact about 70 g Spinach stew no rice Meat, Poultry & Fish 6 g Lower impact about 300 g Spinach stew no rice (with chicken) Meat, Poultry & Fish 3.9 g Lower impact about 350 g Spinach stew no rice (with meat) Meat, Poultry & Fish 3.9 g Lower impact about 350 g Spinach stew with rice (chicken half) Grains & Starches 30.7 g Use caution about 98 g Spinach stew with rice (chicken quarter) Grains & Starches 30.7 g Use caution about 98 g Spinach stew with rice (meat 125g) Grains & Starches 30.7 g Use caution about 98 g Spinach stew with rice (meat 250g) Grains & Starches 30.7 g Use caution about 98 g Split pea soup, canned, reduced sodium, prepared with water or ready-to serve Legumes 11.8 g Lower impact about 253 g Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve Legumes 11.4 g Lower impact about 245 g Squash, winter, spaghetti, raw Grains & Starches 6.9 g Lower impact about 101 g Starbucks, Caffe Latte, Speciality Coffee Beverage, Vanilla (Starbucks Coffee Company) Beverages 8.8 g Needs care about 240 g Starbucks, Specialty Coffee Beverage, Caramel Caffe Latte (Starbucks Coffee Company) Beverages 9.2 g Needs care about 240 g Starbucks, Specialty Coffee Beverage, Pumpkin Spice, Caffe Latte (Starbucks Coffee Company) Beverages 9.2 g Needs care about 240 g Starbucks, Specialty Coffee Beverage, Vanilla Caffe Latte (Starbucks Coffee Company) Beverages 8.8 g Needs care about 240 g Starbucks, Specialty Coffee Beverage, Vanilla Caffe Latte (Starbucks Coffee Company) Beverages — See notes Amount not specified Stouffer's, Classic Meat Lovers Lasagna (Nestle Usa-Frozen Food Division) Grains & Starches 14.1 g Needs care about 213 g Stouffer's, Lasagna Bake (Nestle Usa-Frozen Food Division) Grains & Starches 13.5 g Lower impact about 170 g Stouffer's, Lasagna Mac (Nestle Usa-Frozen Food Division) Grains & Starches 14.4 g Needs care about 208 g Stouffer's, Lasagna With Meat & Sauce (Nestle Usa-Frozen Food Division) Grains & Starches 13.5 g Lower impact about 215 g Stouffer's, Lasagna-Style Pasta & Beef (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 14.9 g Needs care about 201 g Stouffer's, Mexican Style Lasagna (Nestle Usa-Frozen Food Division) Grains & Starches 15.2 g Needs care about 197 g Stouffer's, Vegetable Lasagna (Nestle Usa-Frozen Food Division) Grains & Starches 12.5 g Needs care about 240 g Strawberries (fresh) Fruits 7.7 g Lower impact about 100 g Strawberries, frozen, sweetened, sliced Fruits 25.9 g Use caution about 116 g Strawberries, raw Fruits 7.7 g Lower impact about 152 g Strawberry + banana juice Beverages 11.7 g Use caution about 171 g Strawberry jam Sweets & Sweeteners 65 g Lower impact about 20 g
Want help turning numbers like these into a dosing decision? Flona estimates carbs and supports your insulin decisions every day.
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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