Diabetes Diet — Foods to Eat and Avoid
AI-analyzed food safety ratings for diabetes. Based on glycemic index and carbohydrate content.
❌Danger (40)
Tteokbokki
Refined carbs and sugar cause rapid blood sugar spike.
Instant Ramen
Refined flour and high carbs spike blood sugar.
Jajangmyeon
Refined flour noodles and starch sauce spike blood sugar.
Kimchi Fried Rice
High rice carbs rapidly raise blood sugar.
Army Stew
Many refined carbs from ramen and rice cake.
Omurice
Ketchup rice sugar and carbs raise blood sugar.
Cup Noodles
Refined carbs spike blood sugar.
Rice Cake Soup
Rice cake high GI spikes blood sugar.
Korean Shaved Ice
Very high sugar from sugar, condensed milk, fruit syrup.
Korean Sweet Pancake
Sugar syrup and flour spike blood sugar.
Fish-Shaped Pastry
Very high sugar from flour and red bean paste.
Ramyeon Tteokbokki
Very high carbs from noodles, rice cake, sauce.
Korean Corn Dog
Batter and sugar coating spike blood sugar.
Rice Cake Skewers
High sugar from rice cake and sauce.
French Toast
Very high sugar from syrup and bread.
Pancake
Very high sugar from syrup and flour.
Sweet and Sour Pork
Very high sugar from batter and sauce.
Pork Cutlet Bowl
Very high carbs from rice, fry, egg.
Chocolate
Very high sugar spikes blood sugar.
Cake
Sugar and flour spike blood sugar.
Macaron
Very high in sugar.
Ice Cream
Very high sugar spikes blood sugar.
Waffle
High sugar from flour and syrup.
Donut
Very high sugar and carbs from frying.
Cookie
Sugar and flour spike blood sugar.
Cola
Very high sugar spikes blood sugar rapidly.
Soju
Alcohol disrupts blood sugar control.
Sweet Spicy Fried Chicken
Very high sugar from batter and sauce.
French Fries
Fried potatoes spike blood sugar.
Sweet Crispy Chicken
Sugar coating and frying spike blood sugar.
Red Bean Shaved Ice
Very high sugar from sweetened red bean.
Korean Rice Cake
Very high glycemic index sharply raises blood sugar.
Korean Sweet Rice Drink
Very high sugar sharply raises blood sugar.
Korean Rice Wine
Alcohol and sugar disrupt blood sugar control.
Korean Soju
Alcohol disrupts blood sugar and may cause hypoglycemia.
Donut
Very high refined sugar and carbs sharply raise blood sugar.
Ramen Tteokbokki
Rice cakes, noodles, and gochujang sharply raise blood sugar.
Cola
Very high sugar sharply raises blood sugar.
French Fries
Very high GI and high calorie from oil.
Ice Cream
Very high sugar sharply raises blood sugar.
⚠️Caution (104)
Kimchi Stew
Carbohydrate intake may increase when eaten with rice.
Grilled Pork Belly
High fat but low carbs, minimal blood sugar impact.
Bibimbap
Rice carbs may raise blood sugar, but vegetables help.
Bulgogi
Marinade sugar may affect blood sugar.
Korean Fried Chicken
Watch carbs and oil from batter.
Pizza
Refined carbs in dough raise blood sugar.
Hamburger
Watch refined carbs in bun and sugar in sauce.
Braised Pig Feet
Rich in protein but watch sugar in seasoning.
Gimbap
Rice carbs may raise blood sugar.
Ginseng Chicken Soup
Watch high GI from glutinous rice.
Japchae
Watch high GI glass noodles and sugar in seasoning.
Cold Noodles
Watch carbs from buckwheat noodles.
Spicy Stir-fried Chicken
Watch sugar in gochujang sauce.
Pork Rice Soup
Watch carbs from rice.
Triangle Gimbap
Watch carbs from rice.
Korean Blood Sausage
Watch carbs from glass noodles.
Stir-fried Squid
Watch sugar in gochujang sauce.
Spaghetti
Watch carbs from pasta.
Sushi
Watch sugar in vinegared rice and carbs.
Tonkatsu
Watch carbs from breading and sauce sugar.
Spicy Stir-fried Pork
Watch sugar in gochujang sauce.
Egg Rice
Watch carbs from rice.
Chicken Porridge
Watch high GI of porridge.
Sweet Potato
High carbs but moderate GI, moderate portions OK.
Knife-Cut Noodle Soup
Wheat noodles raise blood sugar quickly.
Pork Bone Stew
Watch carbs from potatoes.
Spicy Mixed Noodles
Watch sugar from noodles and gochujang.
Beef Bulgogi
Watch sugar in marinade.
Pork Ribs
Watch sugar in marinade.
Braised Spicy Chicken
Watch carbs from potatoes and sugar in sauce.
Spicy Squid Rice Bowl
Watch carbs from rice and sugar in sauce.
Banquet Noodle Soup
Thin noodles have high GI.
Fish Cake Soup
Watch starch and sugar in fish cakes.
Dumplings
Watch carbs from wheat wrapper.
Stir-Fried Sundae
Watch carbs from glass noodles.
Carbonara
High carbs from pasta.
Risotto
High carbs from rice.
Gratin
High cream and carbs.
Cream Soup
Watch carbs from cream and flour.
Spicy Seafood Noodle Soup
High carbs from noodles.
Mala Hot Pot Soup
Carbs vary by ingredients.
Fried Rice
High carbs from rice.
Spicy Crispy Chicken
Watch sugar from batter and sauce.
Chinese Cold Platter
Watch sugar and starch in sauce.
Pan-Fried Dumplings
Watch carbs from wheat wrapper.
Chinese Crispy Chicken
Watch sugar from batter and sauce.
Japanese Ramen
High carbs from noodles.
Udon Noodles
Wheat noodles raise blood sugar.
Curry Rice
High carbs from rice and roux.
Beef Bowl
Watch carbs from rice and sugar in sauce.
Takoyaki
Watch carbs from wheat batter.
Croissant
High carbs from refined flour.
Orange Juice
High natural sugar raises blood sugar.
Beer
Alcohol and carbs disrupt blood sugar.
Smoothie
May be high in fruit sugar.
Convenience Store Lunchbox
High carbs from rice and sides.
Convenience Store Sandwich
Watch carbs from bread.
Cup Rice
High carbs from rice.
Hot Bar
Watch carbs from starch.
Soy Garlic Fried Chicken
Watch sugar from batter and soy sauce.
Cheeseburger
Watch carbs from bun.
Nachos
Watch carbs from corn chips.
Taco
Watch carbs from tortilla.
Banana
High natural sugar, eat in moderation.
Watermelon
High GI, eat in moderation.
Grape
High natural sugar, eat in moderation.
Yogurt
Sweetened yogurt high in sugar.
Spicy Mixed Cold Noodles
Watch sugar from noodles and gochujang.
Kimchi Dumplings
Watch carbs from wheat wrapper.
Grilled Short Rib Patties
Watch sugar in marinade.
Scorched Rice
High in carbs.
Pumpkin Porridge
Watch sugar if sweetened.
Diet/Zero Cola
Artificial sweeteners do not spike blood sugar directly but may trigger insulin response with long-term consumption.
Korean Hangover Soup
High sodium broth; some ingredients raise blood sugar.
Grilled Beef Short Ribs
Marinade is high in sugar. Reduce marinated ribs.
Spicy Braised Chicken
Sugar in sauce and potato starch raise blood sugar.
Bean Rice
Lower glycemic index than white rice, but watch carbs.
Green Onion Pancake
Flour and oil raise blood sugar.
Kimchi Pancake
Flour and oil raise blood sugar.
Seafood Green Onion Pancake
Flour and oil raise blood sugar.
Korean Knife-Cut Noodles
Wheat noodles have a high glycemic index.
Shin Ramyeon (Spicy Instant Noodles)
High refined carbs sharply raise blood sugar.
Spicy Seafood Noodle Soup
Noodle carbs raise blood sugar.
Watermelon
High GI but low glycemic load. Eat small portions.
Grape
High sugar may raise blood sugar. Eat small portions.
Mango
High sugar may raise blood sugar. Eat in small amounts.
Pineapple
High glycemic index may raise blood sugar.
Sweet Potato
Has glycemic impact but fiber slows blood sugar rise.
Potato
High GI may raise blood sugar. Cooling lowers GI.
Yogurt
Sweetened yogurt raises blood sugar. Choose unsweetened.
Cafe Latte
Lactose and added syrup may raise blood sugar.
Sports/Isotonic Drink
Contains sugar, raises blood sugar.
Orange Juice
High fructose without fiber quickly raises blood sugar.
Chocolate
Dark chocolate (70%+) has lower GI but watch sugar.
Whole Wheat Bread
Lower GI but watch carbohydrate intake.
Carbonara Pasta
Pasta carbs and cream fat raise blood sugar.
Beef Stew
Carbs from potato and carrot raise blood sugar.
Udon Noodle Soup
Wheat noodles have a high glycemic index.
Tonkatsu (Pork Cutlet)
Breadcrumbs and oil raise blood sugar.
Gyoza Dumplings
Dumpling wrapper carbs raise blood sugar.
Mapo Tofu
Watch sugar and carbs in sauce.
Fried Rice
White rice and oil raise blood sugar.
Wonton Soup
Wonton wrapper carbs raise blood sugar.
Spicy Chewy Noodles
High sugar from noodles and gochujang.
✅Safe (99)
Soybean Paste Stew
Rich in tofu and vegetables, good for blood sugar.
Bossam
Boiled pork is low in carbs, minimal blood sugar impact.
Short Rib Soup
Protein-based with minimal blood sugar impact.
Soft Tofu Stew
Low carb, high protein, good for blood sugar.
Korean Rolled Omelette
Low carb, high protein, minimal blood sugar impact.
Bean Sprout Soup
Low carb, low calorie, good for blood sugar.
Chicken Breast Salad
Low carb, high protein, ideal for blood sugar.
Grilled Intestines
Low carbs, minimal blood sugar impact.
Spicy Beef Soup
Protein and veggie-based, low blood sugar impact.
Tofu with Stir-fried Kimchi
Low carb, high protein, good for blood sugar.
Seaweed Soup
Low carb, good for blood sugar.
Barley Rice
Barley low GI and fiber good for blood sugar.
Grilled Mackerel
Low carb, high protein, good for blood sugar.
Spicy Seafood Stew
Low carb, high protein, good choice.
Multi-Grain Rice
Low GI, great for blood sugar control.
Stir-Fried Kimchi
Low calorie, low carb.
Soy Braised Beef
High protein, low carb.
Steamed Egg
Low carb, high protein, good choice.
Braised Tofu
Low carb, plant protein.
Seasoned Bean Sprouts
Low calorie, low carb.
Seasoned Spinach
Low calorie, low carb.
Spicy Fish Stew
Low carb, high protein.
Braised Monkfish
Low carb, high protein.
Steak
Low carb, high protein.
Caesar Salad
Low carb, good for blood sugar.
Salmon Sashimi
Low carb, high protein.
Edamame
Low GI, high protein, good choice.
Coffee
Black coffee has no blood sugar impact.
Milk
Protein and fat stabilize blood sugar.
Soy Milk
Unsweetened soy milk good for blood sugar.
Green Tea
Antioxidants help blood sugar management.
Americano
No blood sugar impact without sugar.
Brown Rice
Low GI, good for blood sugar.
Quinoa Salad
Low GI, high protein, good for blood sugar.
Greek Yogurt
High protein low sugar, good for blood sugar.
Salmon Steak
Low carb, high protein.
Avocado Toast
Healthy fat and fiber good for blood sugar.
Oatmeal
Beta-glucan stabilizes blood sugar.
Hot Wings
Low in carbs.
Apple
Fiber slows blood sugar rise.
Strawberry
Low GI, low sugar fruit.
Tomato
Low GI (15) and very low calorie (25 kcal/100g), excellent for blood sugar management.
Broccoli
Low carb, high fiber, good choice.
Avocado
Healthy fat and fiber good for blood sugar.
Fried Egg
Low carb, high protein.
Canned Tuna
Low carb, high protein.
Tofu
Low carb, plant protein.
Mixed Nuts
Low GI, healthy fat, good for blood sugar.
Roasted Seaweed
Low calorie, low carb.
Cheese
Low carb, high protein.
Boiled Whole Chicken
Low carb, high protein.
Grilled Intestines
Low carb, high protein.
Pan-Fried Beef Jeon
High protein, low carb.
Seasoned Seaweed Salad
Low calorie, low carb.
Beef Bone Broth Soup
Low carb, high protein — good for blood sugar.
Seaweed Soup
Low calorie and carb — beneficial for blood sugar.
Grilled Eel
Rich in protein and omega-3, low in carbs.
Brown Rice
Low glycemic index and high fiber — beneficial for diabetes.
Mixed Grain Rice
Fiber from mixed grains slows blood sugar rise.
Kimchi
Low calorie and probiotics support insulin sensitivity.
Seasoned Spinach
Low calorie, no blood sugar impact.
Seasoned Bean Sprouts
Low calorie, no blood sugar impact.
Stir-fried Anchovies
Rich in protein and calcium, low in carbs.
Strawberry
Low glycemic index and high in fiber.
Kiwi
Low glycemic index and rich in fiber.
Orange
Low glycemic index and rich in fiber.
Peach
Low glycemic index and fiber-rich.
Tomato
Low glycemic index and rich in antioxidants.
Avocado
Healthy fat and fiber help stabilize blood sugar.
Blueberry
Low GI, antioxidants improve insulin sensitivity.
Broccoli
Very low glycemic index and rich in fiber.
Carrot
Low glycemic index and rich in fiber.
Spinach
Very low calorie, no blood sugar impact.
Cabbage
Very low glycemic index.
Onion
Quercetin helps regulate blood sugar.
Garlic
Allicin helps regulate blood sugar.
Mushroom
Low calorie, no blood sugar impact.
Cucumber
Very low calorie, no blood sugar impact.
Tofu
Plant protein helps stabilize blood sugar.
Tuna Sashimi
High protein, low carb — no blood sugar impact.
Canned Tuna
High protein, low carb — good for blood sugar.
Shrimp
High protein, low carb — no blood sugar impact.
Pollock
High protein, low fat — good for blood sugar.
Clam
High protein, low carb — good for blood sugar.
Chicken Breast
High protein, low carb — no blood sugar impact.
Boiled Egg
High protein, low carb — good for blood sugar.
Greek Yogurt
High protein and low glycemic index. Choose unsweetened.
Almond
Low GI, unsaturated fat helps stabilize blood sugar.
Walnut
Omega-3 and fiber help stabilize blood sugar.
Peanut
Low GI, protein helps stabilize blood sugar.
Americano Coffee
Black coffee has no blood sugar impact.
Black Tea
Polyphenols help regulate blood sugar.
Barley Tea
No blood sugar impact beverage.
Dried Seaweed (Laver)
Low calorie, no blood sugar impact.
Oatmeal
Beta-glucan slows blood sugar rise.
Caesar Salad
Vegetable-based, good for blood sugar.
Soba Noodles
Buckwheat has low GI and is high in fiber.
Miso Soup
Low calorie, no blood sugar impact.
Edamame (Soybeans)
Plant protein and fiber help stabilize blood sugar.
Check other foods too
Start AI Food CheckFAQ
Can diabetics eat pork belly?
Pork belly doesn't directly spike blood sugar, but its high saturated fat can increase insulin resistance. Eat in moderation with plenty of vegetables.
Can diabetics eat fruit?
Fruits provide vitamins and fiber but also contain sugar. Choose low-GI options like apples, pears, and grapefruit in moderation. Whole fruit is better than juice.
What can I eat instead of rice with diabetes?
Choose brown rice or multigrain over white rice to slow blood sugar spikes. Reducing rice portions and increasing vegetable side dishes also helps.
What are good snacks for diabetics?
Nuts (almonds, walnuts), boiled eggs, low-fat cheese, and vegetable sticks are snacks that won't significantly affect blood sugar.