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Topic guide
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)
Tortilla chips, yellow, plain, salted Grains & Starches 67.4 g Lower impact about 28 g Traditional Baklava Sweets & Sweeteners 45 g Lower impact about 89 g Traditional Chickarina Soup (Progresso) Grains & Starches 5 g Lower impact about 237 g Tuna in Oil Meat, Poultry & Fish 0.1 g Lower impact about 255 g Tuna in Water Meat, Poultry & Fish 0.1 g Lower impact about 255 g Turkey breast, sliced, prepackaged Meat, Poultry & Fish 2.2 g Lower impact about 16 g Turkey, all classes, breast, meat and skin, raw Meat, Poultry & Fish 0 g Lower impact about 146 g Turkey, retail parts, breast, meat and skin, raw Meat, Poultry & Fish 0 g Lower impact about 85 g Turkey, retail parts, breast, meat only, raw Meat, Poultry & Fish 0 g Lower impact about 113 g Turkey, whole, breast, meat only, cooked, roasted Meat, Poultry & Fish 0 g Lower impact about 85 g Turkey, whole, breast, meat only, raw Meat, Poultry & Fish 0.1 g Lower impact about 113 g Turkish coffee Beverages 1 g Lower impact about 240 g Tyson, Breaded Chicken Breast Nuggets (Tyson Foods, Inc.) Meat, Poultry & Fish 16.5 g Lower impact about 79 g Tyson, Chicken Nuggets (Tyson Foods, Inc.) Meat, Poultry & Fish 17.7 g Lower impact about 79 g Van's, gluten free, totally original waffles Grains & Starches 40.5 g Lower impact about 47 g Vanilla Probiotic Yogurt (Activia) Eggs, Milk & Dairy 15 g Lower impact about 113 g Vanilla wafer Sweets & Sweeteners 62 g Lower impact about 25 g Veal, breast, half, boneless, separable lean and fat, cooked, braised Eggs, Milk & Dairy 0 g Lower impact about 85 g Vegan Protein Powder Grains & Starches 13 g Lower impact about 100 g Vegetable soup Grains & Starches 3.6 g Lower impact about 300 g Vegetarian meatloaf or patties Meat, Poultry & Fish 8 g Lower impact about 56 g Wafer plain Sweets & Sweeteners 65 g Lower impact about 20 g Waffles, buttermilk, frozen, ready-to-heat Grains & Starches 41.1 g Lower impact about 39 g Waffles, gluten-free, frozen, ready-to-heat Grains & Starches 43.1 g Lower impact about 45 g Waffles, plain, frozen, ready-to-heat Grains & Starches 43 g Lower impact about 28 g Waffles, plain, prepared from recipe Grains & Starches 32.9 g Lower impact about 28 g Walnuts Sweets & Sweeteners 14 g Lower impact about 30 g Watermelon Fruits 7.6 g Lower impact about 225 g Watermelon, raw Fruits 7.6 g Lower impact about 154 g Watermelon, seedless, rind only, raw Fruits 4.2 g Lower impact about 100 g WENDY'S, chicken nuggets Meat, Poultry & Fish 14.3 g Lower impact about 68 g White Beans Legumes 25 g Lower impact about 300 g White Bread Grains & Starches 49 g Lower impact about 45 g White Bread (frozen, reheated) Grains & Starches 46 g Lower impact about 45 g White cheese (feta or nabulsi) Eggs, Milk & Dairy 4.1 g Lower impact about 30 g White chocolate (piece) Sweets & Sweeteners 59 g Lower impact about 25 g White sugar Sweets & Sweeteners 100 g Lower impact about 10 g White toast slice Grains & Starches 49 g Lower impact about 30 g Whole Milk Eggs, Milk & Dairy 4.8 g Lower impact about 350 g Whole milk powder Eggs, Milk & Dairy 45 g Lower impact about 25 g Whole Wheat Bread Grains & Starches 41 g Lower impact about 45 g Whole-Milk Yogurt Eggs, Milk & Dairy 4.7 g Lower impact about 350 g Yemeni meat stew Meat, Poultry & Fish 1.1 g Lower impact about 350 g Yemeni Sidr Honey Sweets & Sweeteners 80.8 g Lower impact about 31 g Yemeni Sumor Honey Sweets & Sweeteners 81.5 g Lower impact about 26 g Yoghurt Eggs, Milk & Dairy 4 g Lower impact about 200 g Yogurt low-fat Eggs, Milk & Dairy 5 g Lower impact about 170 g Yogurt parfait, lowfat, with fruit and granola Eggs, Milk & Dairy 15.9 g Lower impact about 149 g Yogurt whole milk Eggs, Milk & Dairy 4.7 g Lower impact about 170 g Yogurt, greek, 2% fat, mango, chobani Fruits 11.8 g Lower impact about 100 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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