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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)
Strawberry juice Beverages 7.5 g Needs care about 267 g Strawberry Lowfat Yogurt Drink (Activia) Beverages 12.6 g Lower impact about 207 g Strawberry smoothie (milk) Beverages 6.1 g Needs care about 350 g Strawberry smoothie (water) Beverages 5.4 g Needs care about 350 g Strudel, apple Fruits 41.1 g Lower impact about 28 g Stuffed cabbage rolls ( rice & meat ) Grains & Starches 11.1 g Use caution about 270 g Stuffed cabbage rolls (rice) Grains & Starches 15.2 g Use caution about 197 g Stuffed cabbage rolls (yogurt, meat only) Meat, Poultry & Fish 3.5 g Lower impact about 480 g Stuffed cabbage rolls with side rice Grains & Starches 46.5 g Use caution about 65 g Stuffed cabbage rolls yogurt with side rice Grains & Starches 32.3 g Use caution about 93 g Stuffed eggplant (rice & meat) Grains & Starches 10.9 g Use caution about 275 g Stuffed peppers (Rice & meat) Grains & Starches 11.3 g Use caution about 265 g Stuffed peppers (rice) Grains & Starches 15.6 g Use caution about 192 g Stuffed peppers (yogurt, meat only) Meat, Poultry & Fish 3.4 g Lower impact about 460 g Stuffed vine leaves (rice) Grains & Starches 20 g Lower impact about 20 g Stuffed zucchini (rice & meat) Grains & Starches 10.9 g Use caution about 275 g Stuffed zucchini (rice) Grains & Starches 14.8 g Use caution about 203 g Stuffed zucchini (yogurt, meat only) Meat, Poultry & Fish 3.6 g Lower impact about 500 g Stuffed zucchini with side rice Grains & Starches 46.9 g Use caution about 64 g Stuffed zucchini yogurt with side rice Grains & Starches 32.6 g Use caution about 92 g Subway Chicken 12-inch no sauce Meat, Poultry & Fish 18.2 g Use caution about 165 g Subway Chicken 12-inch with sauce Meat, Poultry & Fish 18.9 g Use caution about 159 g Subway Chicken 6-inch no sauce Meat, Poultry & Fish 18 g Needs care about 167 g Subway Chicken 6-inch with sauce Meat, Poultry & Fish 19.2 g Use caution about 156 g Subway Steak & Cheese 12-inch no sauce Meat, Poultry & Fish 19.2 g Use caution about 156 g Subway Steak & Cheese 12-inch with sauce Meat, Poultry & Fish 18.7 g Use caution about 160 g Subway Steak & Cheese 6-inch no sauce Meat, Poultry & Fish 19 g Needs care about 158 g Subway Steak & Cheese 6-inch with sauce Meat, Poultry & Fish 18 g Needs care about 167 g Subway Tuna 12-inch no sauce Grains & Starches 19.7 g Use caution about 152 g Subway Tuna 12-inch with sauce Grains & Starches 19 g Use caution about 158 g Subway Tuna 6-inch no sauce Grains & Starches 19.5 g Needs care about 154 g Subway Tuna 6-inch with sauce Grains & Starches 18.1 g Needs care about 166 g Subway Turkey 12-inch no sauce Meat, Poultry & Fish 18.2 g Use caution about 165 g Subway Turkey 12-inch with sauce Meat, Poultry & Fish 17.8 g Use caution about 169 g Subway Turkey 6-inch no sauce Meat, Poultry & Fish 18 g Needs care about 167 g Subway Turkey 6-inch with sauce Meat, Poultry & Fish 17.1 g Needs care about 175 g Subway wheat bread 12-inch Grains & Starches 49 g Use caution about 51 g Subway wheat bread 6-inch Grains & Starches 49 g Needs care about 51 g Subway white bread 12-inch Grains & Starches 52 g Use caution about 48 g Subway white bread 6-inch Grains & Starches 52 g Use caution about 48 g Sugar syrup Sweets & Sweeteners 75 g Lower impact about 15 g Sugar-Free Energy Drink Beverages 0.4 g Lower impact about 240 g Sukkari Dates Fruits 75 g Use caution about 24 g Supermarket Honey (all types) Sweets & Sweeteners 82 g Lower impact about 21 g Sushi Maki Meat, Poultry & Fish 20.5 g Use caution about 146 g Sweet and Sour Chicken Meat, Poultry & Fish 20.2 g Use caution about 149 g Sweet Corn (boiled, on the cob) Fruits 21 g Lower impact about 241 g Sweet corn (canned, drained) Grains & Starches 18.5 g Lower impact about 150 g Sweet Dessert Wine Beverages 13.7 g Needs care about 148 g Sweet onion sauce Sweets & Sweeteners 35 g Lower impact about 20 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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