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 GuideFruits · Pre-Diabetes
Whole fruit is part of a healthy diet — choose whole over juice and watch portions.
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, .
Apple
mansanas, seb, tuffah
A good everyday choice that helps keep blood glucose steady.
Portion: 1 small (about 150 g)
Avocado
abukado, butter fruit
A good everyday choice that helps keep blood glucose steady.
Portion: ¼ fruit (about 50 g)
Guava
amrood, bayabas, peru
A good everyday choice that helps keep blood glucose steady.
Portion: 1 medium (about 100 g)
Kiwi fruit
kiwi
A good everyday choice that helps keep blood glucose steady.
Portion: 1 medium (about 75 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
A good everyday choice that helps keep blood glucose steady.
Portion: 1 medium (about 130 g)
Papaya
papaya, papita
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cubes (about 145 g)
Pear
kummathra, nashpati, peras
A good everyday choice that helps keep blood glucose steady.
Portion: 1 small (about 150 g)
Strawberries
berries, farawla
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Banana
kela, mauz, saging
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small (about 100 g)
Boiled saba banana
nilagang saging
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 piece (about 80 g)
Chikoo (sapodilla)
chico, sapota
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small (about 100 g)
Dates
khajoor, khalas, sukkari, tamr
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 dates (about 20 g)
Fresh coconut meat (buko)
coconut flesh, thengai
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 tablespoons (about 40 g)
Fresh figs
anjeer, teen
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 small (about 80 g)
Grapes
angoor, inab, ubas
Fine in a measured portion — pair with vegetables or protein.
Portion: 15 grapes (about 75 g)
Jackfruit
chakka, kathal, langka
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup (about 80 g)
Mango
aam, manga, mangga
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup cubes (about 80 g)
Pomegranate
anar, rumman
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup seeds (about 87 g)
Watermelon
batikh, pakwan, tarbooz
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup cubes (about 150 g)
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, .