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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)
Raspberries (fresh) Fruits 12 g Lower impact about 100 g Red Apple Fruits 13.8 g Lower impact about 316 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, family style, spaghetti and meatballs Meat, Poultry & Fish 15.5 g Lower impact about 134 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 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 Roasted corn snack Sweets & Sweeteners 76 g Lower impact about 30 g Roasted dried peas Sweets & Sweeteners 61 g Lower impact about 30 g Rolls, hamburger or hot dog, wheat/cracked wheat Meat, Poultry & Fish 47.3 g Lower impact about 51 g Rolls, hamburger or hot dog, whole wheat Meat, Poultry & Fish 44.9 g Lower impact about 56 g Rummo pasta (gluten-free, cooked) Grains & Starches 26.5 g Lower impact about 100 g S'mores Bar, Hershey's Special Dark Mildly Sweet Chocolate (Betty Crocker) Sweets & Sweeteners 80.7 g Lower impact about 31 g Salad Grains & Starches 5.6 g Lower impact about 180 g Salisbury steak with gravy, frozen Meat, Poultry & Fish 6.8 g Lower impact about 63 g Saltah (Yemeni stew) Meat, Poultry & Fish 2.8 g Lower impact about 400 g Sauce, steak, tomato based Meat, Poultry & Fish 22 g Lower impact about 34 g Sausage, breakfast sausage, beef, pre-cooked, unprepared Meat, Poultry & Fish 4.6 g Lower impact about 19 g Sausage, meatless Meat, Poultry & Fish 8.1 g Lower impact about 25 g Sausage, smoked link sausage, pork Meat, Poultry & Fish 0.9 g Lower impact about 68 g Sausage, smoked link sausage, pork and beef Meat, Poultry & Fish 2.4 g Lower impact about 85 g Schaer multigrain bread (gluten-free) Grains & Starches 44 g Lower impact about 35 g Schaer white bread (gluten-free) Grains & Starches 46 g Lower impact about 35 g Schar crackers (gluten-free) Sweets & Sweeteners 70 g Lower impact about 25 g Seeds, watermelon seed kernels, dried Fruits 15.3 g Lower impact about 108 g Sesame seeds Sweets & Sweeteners 23 g Lower impact about 15 g Shakriya (yogurt stew with meat or chicken, no rice) Meat, Poultry & Fish 3 g Lower impact about 400 g Sherbet, orange Fruits 30.4 g Lower impact about 74 g Shish Tawook Meat, Poultry & Fish 1 g Lower impact about 300 g Skim milk Eggs, Milk & Dairy 5.1 g Lower impact about 250 g Skim milk powder Eggs, Milk & Dairy 52 g Lower impact about 25 g SMART SOUP, french lentil Legumes 9.5 g Lower impact about 283 g Snacks, bagel chips, plain Grains & Starches 66.4 g Lower impact about 28 g Snacks, banana chips Fruits 58.4 g Lower impact about 28 g Snacks, rice cakes, brown rice, buckwheat Grains & Starches 80.1 g Lower impact about 9 g Snacks, rice cakes, brown rice, corn Grains & Starches 81.2 g Lower impact about 9 g Snacks, rice cakes, brown rice, rye Grains & Starches 79.9 g Lower impact about 9 g Snacks, rice cracker brown rice, plain Grains & Starches 81.5 g Lower impact about 9 g Snacks, tortilla chips, nacho cheese Grains & Starches 60.8 g Lower impact about 28 g Snacks, tortilla chips, ranch-flavor Grains & Starches 62.7 g Lower impact about 28 g Snacks, tortilla chips, taco-flavor Grains & Starches 63.1 g Lower impact about 28 g Snickers, Almond Bar (Mars Chocolate North America LLC) Grains & Starches 64.1 g Lower impact about 39 g Snickers, Bar, Pumpkin (Mars Chocolate North America LLC) Grains & Starches 57.7 g Lower impact about 31 g 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
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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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