Pre-Diabetes
An early warning sign that is often reversible — diagnosis, management and a practical food list.
Pre-Diabetes Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for carbohydrate and sugar.
Open the Food GuidePre-Diabetes Food Guide
Eat well with pre-diabetes
Small food changes now can return blood glucose to normal and prevent type 2 diabetes. Each food is rated for carbohydrate and sugar.
203 foods rated · 83 Green · 65 Amber · 55 Red
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Find a food
203 foods in this guide
Air-popped popcorn
popcorn
A good everyday choice that helps keep blood glucose steady.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
A good everyday choice that helps keep blood glucose steady.
Portion: 10–12 almonds (about 15 g)
Apple
mansanas, seb, tuffah
A good everyday choice that helps keep blood glucose steady.
Portion: 1 small (about 150 g)
Arabic coffee (gahwa)
qahwa
A good everyday choice that helps keep blood glucose steady.
Portion: 2–3 small cups (about 30 g)
Avial
aviyal
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Avocado
abukado, butter fruit
A good everyday choice that helps keep blood glucose steady.
Portion: ¼ fruit (about 50 g)
Showing 6 Green choices — use search, filters or the categories below to see more.
How to read the colours
Green — Choose more often
Generally a good everyday choice in sensible portions.
Amber — Watch your portion
Fine to eat — keep the portion small and pair with protein or vegetables.
Red — Limit / avoid routinely
Best kept for occasional small amounts, not every day.
These colours are educational guidance, not strict rules. Your own plan depends on your medicines, weight, kidney health and goals — discuss it with your doctor.
Food categories
Cultural food collections
Practical guides
The Healthy Plate
Half vegetables, a quarter protein, a quarter starch — the simplest way to lower post-meal glucose.
Choosing Smart Carbohydrates
Swap fast carbohydrates for slower, high-fibre ones.
Weight Loss & Activity
Losing 5–7% of body weight with 150 minutes of walking a week cuts diabetes risk by more than half.
Compare foods
See two or three foods side by side, with their pre-diabetes rating.
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .