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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)
Ice cream low fat Sweets & Sweeteners 26 g Lower impact about 70 g Ice cream no added sugar Sweets & Sweeteners 12 g Lower impact about 70 g Ice cream strawberry Sweets & Sweeteners 24.5 g Lower impact about 65 g Ice cream vanilla Sweets & Sweeteners 23.5 g Lower impact about 65 g Ice cream, soft serve, chocolate Sweets & Sweeteners 22.2 g Lower impact about 86 g Iced coffee (milk) Beverages 3.5 g Lower impact about 350 g Instant Coffee (unsweetened) Beverages 0.1 g Lower impact about 350 g Japanese mix snack Sweets & Sweeteners 55 g Lower impact about 30 g Karak tea no sugar Beverages 1 g Lower impact about 240 g Kebab (minced grilled meat) Meat, Poultry & Fish — Lower impact about 350 g Kellogg's Corn Flakes Cereal . (Kellogg Company US) Grains & Starches 84.1 g Lower impact about 23 g Ketchup sachet Sweets & Sweeteners 25 g Lower impact about 10 g Kettle Hearty Oats (Quaker) Grains & Starches 67.5 g Lower impact about 40 g KFC chicken strips (3 pcs) Meat, Poultry & Fish 17.5 g Lower impact about 150 g KFC fried chicken (2 pcs) Meat, Poultry & Fish 8 g Lower impact about 260 g KFC, fried chicken, extra crispy, skin and breading Meat, Poultry & Fish 22.5 g Lower impact about 100 g Khalas Dates Fruits — Lower impact about 65 g Kind, Fruit & Nut Bar (KIND Inc.) Sweets & Sweeteners 57.5 g Lower impact about 40 g Kind, Fruit & Nut Delight Bar (KIND Inc.) Sweets & Sweeteners 42.5 g Lower impact about 40 g Kiwi Fruits 14.7 g Lower impact about 300 g Kofta tray tahini Meat, Poultry & Fish 4.2 g Lower impact about 520 g Kofta tray tomato Meat, Poultry & Fish 3.2 g Lower impact about 500 g Kunafa (no syrup) Sweets & Sweeteners 30 g Lower impact about 110 g Kung Pao Chicken Meat, Poultry & Fish 2 g Lower impact about 400 g Labneh Eggs, Milk & Dairy 5 g Lower impact about 150 g Labneh (strained yogurt) Eggs, Milk & Dairy — Lower impact about 350 g Labneh with oil Eggs, Milk & Dairy 4.5 g Lower impact about 180 g Lacnor strawberry milk Eggs, Milk & Dairy 11.5 g Lower impact about 200 g Latte Beverages 4.5 g Lower impact about 300 g Lean Cuisine, Chicken Carbonara (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 11.4 g Lower impact about 255 g Lean Cuisine, Chicken Teriyaki (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 12.4 g Lower impact about 209 g Lean Cuisine, Pomegranate Chicken (Nestle Usa-Frozen Food Division) Meat, Poultry & Fish 9.4 g Lower impact about 212 g Lean Cuisine, Veggie Scramble (Nestle Usa-Frozen Food Division) Grains & Starches 10.6 g Lower impact about 198 g Lemon Fruits 9.3 g Lower impact about 60 g Lentil Soup Legumes 10 g Lower impact about 86 g Lentil soup plain Legumes 8.6 g Lower impact about 300 g Lettuce Grains & Starches 2.9 g Lower impact about 55 g Lime Fruits 10.5 g Lower impact about 45 g Loacker wafer (gluten-free) Sweets & Sweeteners 68 g Lower impact about 25 g Longan Fruits 15 g Lower impact about 100 g Low-Fat Milk Eggs, Milk & Dairy 5 g Lower impact about 350 g Low-Fat Yogurt Eggs, Milk & Dairy 7 g Lower impact about 350 g Luqaimat with Date Syrup Sweets & Sweeteners — Lower impact about 89 g Lychee Fruits 17 g Lower impact about 100 g M&M's, Chocolate Candy (Mars Chocolate North America LLC) Sweets & Sweeteners 72 g Lower impact about 26 g Maghrebi Ghraybeh Sweets & Sweeteners 31.5 g Lower impact about 50 g Mandarin Fruits — Lower impact about 264 g Mango Fruits — Lower impact about 187 g Mango, ataulfo, peeled, raw Fruits 17.4 g Lower impact about 100 g Mango, tommy atkins, peeled, raw Fruits 15.3 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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