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Safe Foods for Diabetics: The Best Everyday Choices
These foods carry a "safe" rating at the well-controlled level, meaning they were tested to produce a slow, moderate rise in blood glucose at the listed portion. They make dependable building blocks for everyday meals — though portion size still matters as control changes.
Introduction Matching Foods Why This Matters Related Topics & Categories
Introduction
These foods carry a "safe" rating at the well-controlled level, meaning they were tested to produce a slow, moderate rise in blood glucose at the listed portion. They make dependable building blocks for everyday meals — though portion size still matters as control changes.
Matching Foods
718 foods currently match this topic, sorted to help you scan quickly.
Food Category Carbs / 100 g Safety Portion (well-controlled)
Oil, nutmeg butter Eggs, Milk & Dairy 0 g Lower impact about 14 g Ojja Meat, Poultry & Fish 6 g Lower impact about 400 g Okra stew no rice Meat, Poultry & Fish 8 g Lower impact about 300 g Okra stew no rice (with chicken) Meat, Poultry & Fish 5.1 g Lower impact about 350 g Okra stew no rice (with meat) Meat, Poultry & Fish 5.1 g Lower impact about 350 g Old Fashioned Oats (Quaker) Grains & Starches 67.5 g Lower impact about 40 g ON THE BORDER, refried beans Legumes 17.5 g Lower impact about 135 g Orange Fruits 11.8 g Lower impact about 373 g Orange peel, raw Fruits 25 g Lower impact about 6 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 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, special dietary, dry mix Grains & Starches 73.9 g Lower impact about 28 g Papaya Fruits 11 g Lower impact about 140 g Passion fruit Fruits 23 g Lower impact about 36 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, anjou, green, with skin, raw Fruits 14.8 g Lower impact about 100 g Pepper, banana, raw Fruits 5.4 g Lower impact about 124 g Persimmon (Lebanese) Fruits 18.6 g Lower impact about 125 g Persimmon (Spanish) Fruits 18.6 g Lower impact about 229 g Pickle relish, hot dog Meat, Poultry & Fish 23.4 g Lower impact about 15 g Pie fillings, apple, canned Sweets & Sweeteners 26.1 g Lower impact about 74 g Pie, apple, commercially prepared, enriched flour Sweets & Sweeteners 34 g Lower impact about 28 g Pie, apple, commercially prepared, unenriched flour Sweets & Sweeteners 34 g Lower impact about 28 g Pie, apple, prepared from recipe Sweets & Sweeteners 37.1 g Lower impact about 28 g Pie, peach Sweets & Sweeteners 32.9 g Lower impact about 28 g Pine nuts Sweets & Sweeteners 13.1 g Lower impact about 15 g Pineapple Fruits 13.1 g Lower impact about 500 g Pineapple, raw Fruits 14.1 g Lower impact about 100 g Pineapple, raw, all varieties Fruits 13.1 g Lower impact about 165 g Pineapple, raw, traditional varieties Fruits 11.8 g Lower impact about 165 g Pistachio Sweets & Sweeteners 28 g Lower impact about 30 g PIZZA HUT 12" Cheese Pizza, pan crust Grains & Starches 29.9 g Lower impact about 100 g PIZZA HUT 12" Pepperoni Pizza, pan crust Grains & Starches 30.5 g Lower impact about 96 g Plain Coffee (black) Beverages 0.1 g Lower impact about 350 g Plain Tea Beverages 0.3 g Lower impact about 350 g Plum Fruits 11 g Lower impact about 130 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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