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Diabetes food guide

Diabetes-Friendly Foods

Common foods categorised by diabetes-friendliness — based on glycemic load, fiber, and protein profile. Click any food for portion-specific guidance and the four pairing strategies (Shukla 2015, Östman 2005) that let you eat almost anything while managing blood glucose.

Safe — eat freely within calorie targets

Chicken Breast

Minimal carbs — no glycemic impact

Eggs

Minimal carbs — no glycemic impact

Salmon

Minimal carbs — no glycemic impact

Paneer

Minimal carbs — no glycemic impact

Spinach

Minimal carbs — no glycemic impact

Tofu

Minimal carbs — no glycemic impact

Cheese

Minimal carbs — no glycemic impact

Beef

Minimal carbs — no glycemic impact

Tuna

Minimal carbs — no glycemic impact

Olive Oil

Minimal carbs — no glycemic impact

Coffee

Minimal carbs — no glycemic impact

Salmon Sashimi

Minimal carbs — no glycemic impact

Green Tea

Minimal carbs — no glycemic impact

Pork Chop

Minimal carbs — no glycemic impact

Shrimp

Minimal carbs — no glycemic impact

Turkey Breast

Minimal carbs — no glycemic impact

Cod

Minimal carbs — no glycemic impact

Tilapia

Minimal carbs — no glycemic impact

Butter

Minimal carbs — no glycemic impact

Sausage

Minimal carbs — no glycemic impact

Bacon

Minimal carbs — no glycemic impact

Diabetes-friendly — low GL per typical serving

Broccoli

GI 15 · GL 1

Dark Chocolate

GI 23 · GL 1

Bell Pepper

GI 15 · GL 1

Carrot

GI 39 · GL 2

Milk

GI 27 · GL 3

Orange

GI 43 · GL 4

Strawberries

GI 40 · GL 4

Idli

GI 65 · GL 5

Apple

GI 36 · GL 6

Chocolate Chip Cookie

GI 58 · GL 6

Roti

GI 62 · GL 7

Dal Makhani

GI 32 · GL 7

Pancakes

GI 67 · GL 7

Dates

GI 42 · GL 7

Watermelon

GI 72 · GL 7

Dal (Lentils)

GI 32 · GL 8

Lentils

GI 32 · GL 8

Beans

GI 30 · GL 8

Blueberries

GI 53 · GL 9

Chickpeas

GI 28 · GL 9

Corn

GI 55 · GL 9

Banana

GI 51 · GL 10

Bread

GI 73 · GL 10

Pineapple

GI 51 · GL 10

Eat with care — moderate GL, pair to blunt response

Almonds

· GL —

Greek Yoghurt

· GL —

Avocado

· GL —

Avocado Toast

· GL —

Peanut Butter

· GL —

Pizza

· GL —

Beer

· GL —

Wine

· GL —

Pizza Slice

· GL —

Ice Cream

· GL —

Chicken Tikka Masala

· GL —

Samosa

· GL —

Cottage Cheese

· GL —

Banana Bread

· GL —

Yoghurt with Fruit

· GL —

Big Mac

· GL —

Starbucks Latte

· GL —

Sandwich

· GL —

Salad

· GL —

Donut

· GL —

Protein Shake

· GL —

Cucumber

· GL —

Tomato

· GL —

Onion

· GL —

Peanuts

· GL —

Walnuts

· GL —

Cashews

· GL —

Subway Sandwich

· GL —

Sushi Roll

· GL —

Burger

· GL —

Taco

· GL —

Pad Thai

· GL —

Spaghetti Bolognese

· GL —

Fried Rice

· GL —

Macaroni and Cheese

· GL —

Pho

· GL —

Curry

· GL —

Pad See Ew

· GL —

Noodles

· GL —

Mango

GI 51 · GL 11

Sweet Potato

GI 44 · GL 11

Apple Juice

GI 41 · GL 11

Dosa

GI 60 · GL 12

Oats

GI 55 · GL 13

Oatmeal

GI 55 · GL 13

French Toast

GI 70 · GL 13

Grapes

GI 53 · GL 14

Quinoa

GI 53 · GL 18

Pasta

GI 48 · GL 19

Portion-control only — high GL in standard servings

French Fries

GI 75 · GL 20

Aloo Paratha

GI 65 · GL 21

Coca-Cola

GI 63 · GL 25

Potato

GI 78 · GL 26

Naan

GI 71 · GL 31

Rice

GI 73 · GL 33

Biryani

GI 58 · GL 36

Four evidence-based pairing strategies

  • Eat vegetables and protein first — Shukla 2015 in Diabetes Care: 29% lower post-meal glucose with no change in food composition.
  • Add 10–15g of fat (olive oil, avocado, nuts) — slows gastric emptying, blunts peak 20–40%.
  • Add viscous fiber (10g oat beta-glucan, psyllium, chia) — FDA-recognised health claim for glucose reduction.
  • Add 1 Tbsp vinegar in dressings or as a drink — Östman 2005: 30% lower post-meal glucose.

Use the Glycemic Load Calculator for any portion, or browse all diabetes-relevant calculators (8 tools).

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