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Diabetes-Friendly Foods for Weight Loss
Losing excess weight can improve insulin sensitivity and blood-sugar control at the same time. The foods here are both lower in calories and gentle on glucose, so they support weight goals without sending blood sugar on a rollercoaster.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
Losing excess weight can improve insulin sensitivity and blood-sugar control at the same time. The foods here are both lower in calories and gentle on glucose, so they support weight goals without sending blood sugar on a rollercoaster.
Matching Foods
317 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Yogurt, greek, strawberry, nonfat Eggs, Milk & Dairy 12.1 g Lower impact about 150 g Cooked bulgur Grains & Starches 18.6 g Use caution about 179 g Pomegranate arils Fruits 19 g Needs care about 158 g Refried beans, canned, vegetarian Legumes 13.5 g Lower impact about 242 g Rosé Wine Beverages 3.8 g Needs care about 148 g Beans, kidney, all types, mature seeds, canned Legumes 14.5 g Lower impact about 256 g Oats with Milk Grains & Starches 11.5 g Use caution about 33 g Yogurt parfait, lowfat, with fruit and granola Eggs, Milk & Dairy 15.9 g Lower impact about 149 g Blueberries, frozen, sweetened Fruits 22 g Use caution about 136 g Lean Cuisine, Pomegranate Chicken (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 9.4 g Lower impact about 212 g Zucchini stew no rice Meat, Poultry & Fish 7 g Lower impact about 300 g Pineapple, frozen, chunks, sweetened Fruits 22.2 g Use caution about 135 g Activia Greek Nonfat Yogurt (Dannon) Eggs, Milk & Dairy 12.7 g Lower impact about 150 g Activia Greek Nonfat Yogurt (The Dannon Company, Inc.) Eggs, Milk & Dairy 12.7 g Lower impact about 150 g DISCONTINUED_LEAN CUISINE Frozen Meal Pasta Primavera Grains & Starches 12.3 g Needs care about 244 g Frozen Meal Pasta Primavera (Lean Cuisine) Grains & Starches 12.3 g Needs care about 244 g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Legumes 13.5 g Lower impact about 240 g Persimmon (Lebanese) Fruits 18.6 g Lower impact about 125 g Persimmon (Spanish) Fruits 18.6 g Lower impact about 229 g Sweet Potato (baked) Grains & Starches 20.1 g Lower impact about 116 g Sweet Potato (boiled) Grains & Starches 20.1 g Lower impact about 167 g Banana (unripe) Fruits 20 g Lower impact about 120 g Bulgur Grains & Starches 18.6 g Needs care about 254 g Chobani, Meze Yogurt Dip, Tzatziki (Chobani, Inc.) Eggs, Milk & Dairy 3.6 g Lower impact about 28 g Meze Yogurt Dip, Tzatziki (Chobani) Eggs, Milk & Dairy 3.6 g Lower impact about 28 g Potato (boiled) Grains & Starches 20.1 g Lower impact about 184 g Black Cherry Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Needs care about 200 g Labneh Eggs, Milk & Dairy 5 g Lower impact about 150 g McDONALD'S, fruit 'n yogurt parfait (without granola) Eggs, Milk & Dairy 17.7 g Lower impact about 142 g Peach Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Lower impact about 113 g Refried beans, canned, traditional style Legumes 13.6 g Lower impact about 238 g Beans, black turtle, mature seeds, canned Legumes 16.6 g Lower impact about 240 g Beans, black, mature seeds, canned, low sodium Legumes 16.6 g Lower impact about 240 g Lean Cuisine, Veggie Scramble (Nestle Usa-Frozen Food Division) Grains & Starches 10.6 g Lower impact about 198 g Pickle relish, hot dog Meat, Poultry & Fish 23.4 g Lower impact about 15 g Pomegranate Fruits 18.7 g Lower impact about 175 g Saltah (Yemeni stew) Meat, Poultry & Fish 2.8 g Lower impact about 400 g Sweet corn (canned, drained) Grains & Starches 18.5 g Lower impact about 150 g Yogurt, greek, 2% fat, mango, chobani Fruits 11.8 g Lower impact about 100 g Lean Cuisine, Chicken Carbonara (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 11.4 g Lower impact about 255 g SILK Peach soy yogurt Fruits 18.8 g Needs care about 160 g Cheese, cottage, with vegetables Eggs, Milk & Dairy 3 g Lower impact about 113 g Frozen novelties, juice type, orange Beverages 23.2 g Use caution about 86 g Hot chocolate (home) Beverages 13 g Needs care about 178 g Okra stew no rice Meat, Poultry & Fish 8 g Lower impact about 300 g Sauce, steak, tomato based Meat, Poultry & Fish 22 g Lower impact about 34 g Spinach stew no rice Meat, Poultry & Fish 6 g Lower impact about 300 g Yogurt, greek, vanilla, lowfat Eggs, Milk & Dairy 9.5 g Lower impact about 100 g Banana (ripe) Fruits 23 g Lower impact about 120 g Corn on the cob (boiled) Grains & Starches 19 g Needs care about 150 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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