Diabetes Food Guide
Eat Better. Understand Your Food. Manage Your Diabetes.
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 the sample guide
Air-popped popcorn
popcorn
Whole-grain snack when plain — avoid butter and caramel.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
Healthy fats and protein; very low glycaemic impact.
Portion: 10–12 almonds (about 15 g)
Aloo gobi
potato cauliflower
Cauliflower is great; the potato counts as carbohydrate.
Portion: 1 cup (about 150 g)
Aloo gosht
potato meat curry
Potato adds carbohydrate to a meat curry — count it with your roti or rice.
Portion: 1 cup (about 200 g)
Aloo paratha
aaloo parantha
Potato-stuffed paratha with ghee — a heavy breakfast.
Portion: 1 medium (about 120 g)
Appam
hoppers, palappam
Rice-and-coconut pancake — pair with a vegetable stew.
Portion: 2 pieces (about 100 g)
Showing 6 — 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
The healthy plate
An easy way to build any meal — rice and curry, roti and sabzi, or kanin and ulam.
- Fist = one portion of rice, pasta or cereal
- Palm = one portion of fish, chicken or meat
- Thumb = one portion of oil, ghee or butter
- Two open hands = vegetables (eat freely)
Printable food charts
A4 Green / Amber / Red lists for your fridge.
Compare foods
See two or three foods side by side.
Understanding food labels
Spot hidden sugar and carbohydrates.
Download A4 charts (PDF)
Sample content pending medical review. Each chart includes the full medical disclaimer.