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 GuideFilipino Foods · Pre-Diabetes
Kanin, pandesal, adobo, sinigang and Filipino desserts.
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, .
Avocado
abukado, butter fruit
A good everyday choice that helps keep blood glucose steady.
Portion: ¼ fruit (about 50 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cooked (about 125 g)
Black coffee
kahwa (black), kape
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 240 g)
Bottle gourd (lauki)
doodhi, ghiya, upo
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cooked (about 150 g)
Brown rice
red rice, unpolished rice
A good everyday choice that helps keep blood glucose steady.
Portion: ½ cup cooked (about 100 g)
Calamansi water (no sugar)
calamansi juice
A good everyday choice that helps keep blood glucose steady.
Portion: 1 glass (about 250 g)
Cucumber salad
kheera, khiyar, pipino
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 120 g)
Egg (boiled)
anda, bayd, itlog
A good everyday choice that helps keep blood glucose steady.
Portion: 1 large egg (about 50 g)
Ginisang ampalaya
ampalaya with egg
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Grilled bangus (milkfish)
inihaw na bangus
A good everyday choice that helps keep blood glucose steady.
Portion: 1 serving (about 120 g)
Grilled chicken breast
chicken breast
A good everyday choice that helps keep blood glucose steady.
Portion: palm-size piece (about 100 g)
Guava
amrood, bayabas, peru
A good everyday choice that helps keep blood glucose steady.
Portion: 1 medium (about 100 g)
Low-fat milk
gatas, skimmed milk, toned milk
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (250 ml) (about 250 g)
Moong sprouts
bean sprouts, togue
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 100 g)
Papaya
papaya, papita
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cubes (about 145 g)
Peanuts
ful sudani, mani, moongphali
A good everyday choice that helps keep blood glucose steady.
Portion: small handful (about 30 g)
Pinakbet
pakbet
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Sinigang na isda
sinigang
A good everyday choice that helps keep blood glucose steady.
Portion: 1 bowl (about 300 g)
Tinola
chicken tinola
A good everyday choice that helps keep blood glucose steady.
Portion: 1 bowl (about 300 g)
Tofu
soybean curd, tokwa
A good everyday choice that helps keep blood glucose steady.
Portion: 100 g (about 100 g)
Tomato
kamatis, tamatar, tamatim
A good everyday choice that helps keep blood glucose steady.
Portion: 1 medium (about 123 g)
Water
maa, pani, tubig
A good everyday choice that helps keep blood glucose steady.
Portion: 6–8 glasses a day (about 250 g)
Arroz caldo
congee, lugaw with chicken
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 bowl (about 300 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)
Boiled sweet potato (kamote)
camote, shakarkandi
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 medium (about 130 g)
Cheddar cheese
cheese, keso
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 slice / 30 g (about 30 g)
Chicken adobo
adobong manok
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 serving (about 150 g)
Chikoo (sapodilla)
chico, sapota
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small (about 100 g)
Coconut water
buko juice, nariyal pani
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 glass (250 ml) (about 240 g)
Fresh coconut meat (buko)
coconut flesh, thengai
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 tablespoons (about 40 g)
Jackfruit
chakka, kathal, langka
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup (about 80 g)
Laing
taro leaves in coconut
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 150 g)
Lumpiang sariwa
fresh spring roll
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 roll (about 150 g)
Mango
aam, manga, mangga
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup cubes (about 80 g)
Pancit bihon
bihon guisado
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 150 g)
Pancit canton
pansit
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 150 g)
Pandesal
pan de sal
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small roll (about 35 g)
Sweet corn
bhutta, mais
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup (about 80 g)
Watermelon
batikh, pakwan, tarbooz
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup cubes (about 150 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup cooked (1 fist) (about 100 g)
Beef burger
hamburger
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 burger (about 220 g)
Bibingka
rice cake
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 100 g)
Champorado
chocolate rice porridge
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 bowl (about 250 g)
Cola / soft drink
coke, pepsi, soda
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 can (330 ml) (about 330 g)
Ensaymada
ensaimada
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 80 g)
Garlic fried rice (sinangag)
garlic rice
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 cup (about 160 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)
Leche flan
flan
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 thin slice (about 80 g)
Longganisa
longanisa
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 pieces (about 80 g)
Lumpiang shanghai
fried spring rolls
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 4 pieces (about 100 g)
Milk chocolate
chocolate bar
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 small bar (about 40 g)
Pizza
pizza
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 slices (about 200 g)
Pork adobo
adobong baboy
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 serving (about 150 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)
Tocino
chicken tocino, pork tocino
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2–3 slices (about 100 g)
Turon
banana lumpia
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 piece (about 80 g)
White bread
sandwich bread, tasty bread
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 slice (about 28 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, .