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 GuideSnacks & Desserts · Pre-Diabetes
Smart snacks and how to enjoy sweets occasionally.
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, .
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)
Peanuts
ful sudani, mani, moongphali
A good everyday choice that helps keep blood glucose steady.
Portion: small handful (about 30 g)
Pistachios
fustuq, pista
A good everyday choice that helps keep blood glucose steady.
Portion: about 30 nuts (about 30 g)
Roasted chana
bhuna chana, chickpea snack
A good everyday choice that helps keep blood glucose steady.
Portion: small handful (about 30 g)
Roasted makhana
fox nuts, lotus seeds
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 25 g)
Walnuts
akhrot, jawz
A good everyday choice that helps keep blood glucose steady.
Portion: 6–7 halves (about 15 g)
Dark chocolate (70%+)
dark chocolate
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 squares (about 20 g)
Baklava
baklawa
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 small pieces (about 50 g)
Banana chips
kaya varuthathu
Raises blood glucose quickly — keep for occasional small amounts.
Portion: small handful (about 30 g)
Besan ladoo
laddu
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 40 g)
Bibingka
rice cake
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 100 g)
Digestive biscuits
biskut, cookies
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 biscuits (about 30 g)
French fries
chips, fries
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 medium portion (about 117 g)
Gulab jamun
gulab jaman
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 small piece (about 40 g)
Halo-halo
halu-halo
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 glass (about 300 g)
Honey
asal, pulot, shahad
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 tablespoon (about 21 g)
Ice cream
kulfi (similar), sorbetes
Raises blood glucose quickly — keep for occasional small amounts.
Portion: ½ cup (about 66 g)
Jalebi
jilapi, zulbia
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 small pieces (about 50 g)
Kheer (rice pudding)
firni, payesh
Raises blood glucose quickly — keep for occasional small amounts.
Portion: ½ cup (about 120 g)
Kunafa
knafeh
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 100 g)
Leche flan
flan
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 thin slice (about 80 g)
Lumpiang shanghai
fried spring rolls
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 4 pieces (about 100 g)
Luqaimat
awamat, lokma
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 5 pieces (about 60 g)
Medu vada
uddina vade, ulundu vadai
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 pieces (about 80 g)
Milk chocolate
chocolate bar
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 small bar (about 40 g)
Namkeen mixture
bombay mix, chevda
Raises blood glucose quickly — keep for occasional small amounts.
Portion: small handful (about 30 g)
Pakora
bhajia, pakoda
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 5–6 pieces (about 100 g)
Payasam
kheer (South Indian), paysam
Raises blood glucose quickly — keep for occasional small amounts.
Portion: ½ cup (about 120 g)
Pizza
pizza
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 slices (about 200 g)
Rasmalai
ras malai
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 80 g)
Samosa
sambusa, samsa
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 medium (about 100 g)
Suji halwa
sheera, sooji halwa
Raises blood glucose quickly — keep for occasional small amounts.
Portion: ½ cup (about 100 g)
Table sugar
asukal, cheeni, sukkar
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 teaspoon (about 4 g)
Taho
silken tofu with syrup
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 cup (about 250 g)
Turon
banana lumpia
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 80 g)
Umm Ali
om ali
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 small bowl (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, .