Here is an exhaustive list of diabetic-friendly foods organized by their caloric content from lowest to highest:

Vegetables (non-starchy) – Very Low Calories

  1. Water – 0 calories
  2. Lettuce – 5 calories per cup
  3. Arugula – 5 calories per cup raw
  4. Celery – 6 calories per stalk
  5. Spinach – 7 calories per cup raw
  6. Cucumber – 16 calories per cup
  7. Zucchini – 17 calories per cup raw
  8. Radishes – 19 calories per cup
  9. Asparagus – 27 calories per cup
  10. Eggplant – 24 calories per cup
  11. Cauliflower – 25 calories per cup raw
  12. Bell peppers – 31 calories per cup
  13. Broccoli – 31 calories per cup raw
  14. Green beans – 31 calories per cup
  15. Brussels sprouts – 38 calories per cup
  16. Tomatoes – 32 calories per cup
  17. Kale – 33 calories per cup raw
  18. Mushrooms – 15 calories per cup raw
  19. Onions – 64 calories per cup

Fruits – Low to Moderate Calories

  1. Strawberries – 49 calories per cup
  2. Blackberries – 62 calories per cup
  3. Raspberries – 64 calories per cup
  4. Blueberries – 84 calories per cup
  5. Grapefruit – 39 calories per half
  6. Oranges – 62 calories per medium fruit
  7. Kiwi – 42 calories per medium fruit
  8. Peaches – 59 calories per medium fruit
  9. Nectarines – 59 calories per medium fruit
  10. Plums – 30 calories per medium fruit
  11. Apples – 95 calories per medium fruit
  12. Pears – 100 calories per medium fruit
  13. Cherries – 77 calories per cup
  14. Apricots (dried) – 86 calories per half cup
  15. Prunes – 209 calories per cup

Beverages – Very Low Calories

  1. Herbal tea – 0 calories
  2. Green tea – 0 calories
  3. Black tea (unsweetened) – 2 calories per cup
  4. Coffee (unsweetened) – 2 calories per cup
  5. Unsweetened sparkling water – 0 calories
  6. Lemon juice – 4 calories per tablespoon
  7. Lime juice – 4 calories per tablespoon
  8. Apple cider vinegar – 3 calories per tablespoon
  9. Vegetable broth – 10 calories per cup
  10. Bone broth – 31 calories per cup
  11. Coconut water – 46 calories per cup

Legumes – Moderate Calories

  1. Edamame – 94 calories per half cup
  2. Green peas – 118 calories per cup
  3. Snow peas – 26 calories per cup
  4. Lentils – 115 calories per half cup cooked
  5. Chickpeas – 127 calories per half cup cooked
  6. Black beans – 114 calories per half cup cooked
  7. Kidney beans – 111 calories per half cup cooked
  8. Pinto beans – 122 calories per half cup cooked
  9. Navy beans – 127 calories per half cup cooked
  10. Soybeans – 298 calories per cup cooked

Low GI Snacks – Moderate Calories

  1. Seaweed snacks – 25 calories per pack
  2. Salsa (no sugar added) – 20 calories per 2 tablespoons
  3. Pickles (no sugar added) – 5 calories per pickle
  4. Kimchi – 15 calories per 1/2 cup
  5. Sauerkraut – 27 calories per cup
  6. Kale chips – 50 calories per cup
  7. Hummus – 70 calories per 2 tablespoons
  8. Greek yogurt with berries – 150 calories per cup
  9. Cottage cheese – 206 calories per cup
  10. Cucumber slices with tzatziki – 30 calories per 1/4 cup tzatziki
  11. Apple slices with almond butter – 95 calories per medium apple + 98 calories per tablespoon almond butter
  12. Roasted chickpeas – 120 calories per 1/2 cup
  13. Tofu – 76 calories per 100 grams
  14. Tempeh – 195 calories per cup

Nuts and Seeds – Moderate to High Calories

  1. Chia seeds – 138 calories per ounce
  2. Flaxseeds – 150 calories per ounce
  3. Pumpkin seeds – 126 calories per ounce
  4. Sunflower seeds – 164 calories per ounce
  5. Hemp seeds – 161 calories per ounce
  6. Almonds – 164 calories per ounce
  7. Walnuts – 185 calories per ounce
  8. Pecans – 196 calories per ounce
  9. Cashews – 157 calories per ounce
  10. Pistachios – 159 calories per ounce

Dairy and Alternatives – Moderate Calories

  1. Plain Greek yogurt – 100 calories per cup
  2. Plain yogurt – 154 calories per cup
  3. Skim milk – 83 calories per cup
  4. Almond milk (unsweetened) – 30 calories per cup
  5. Soy milk (unsweetened) – 80 calories per cup
  6. Coconut milk (unsweetened) – 45 calories per cup

Proteins – Moderate to High Calories

  1. Shellfish (shrimp, crab, lobster) – 85-100 calories per 3 ounces
  2. Fish (salmon, mackerel, sardines) – 206 calories per 3 ounces (average)
  3. Chicken breast – 165 calories per 3 ounces
  4. Turkey breast – 135 calories per 3 ounces
  5. Lean beef – 150 calories per 3 ounces
  6. Eggs – 78 calories per large egg

Whole Grains – High Calories

  1. Quinoa – 222 calories per cup cooked
  2. Barley – 193 calories per cup cooked
  3. Steel-cut oats – 150 calories per cup cooked
  4. Buckwheat – 155 calories per cup cooked
  5. Bulgur – 151 calories per cup cooked
  6. Farro – 170 calories per cup cooked
  7. Amaranth – 251 calories per cup cooked
  8. Brown rice – 218 calories per cup cooked
  9. Wild rice – 166 calories per cup cooked
  10. Teff – 255 calories per cup cooked

Miscellaneous – Moderate to High Calories

  1. Avocado – 234 calories per fruit
  2. Olives – 50 calories per 10 olives
  3. Hummus – 70 calories per 2 tablespoons
  4. Guacamole – 40 calories per 2 tablespoons
  5. Salsa (no sugar added) – 20 calories per 2 tablespoons
  6. Kimchi – 15 calories per 1/2 cup
  7. Sauerkraut – 27 calories per cup
  8. Pickles (no sugar added) – 5 calories per pickle
  9. Vinegar – 3 calories per tablespoon
  10. Dark chocolate (70% cocoa or higher) – 170 calories per ounce
  11. Seaweed snacks – 25 calories per pack
  12. Kale chips – 50 calories per cup
  13. Roasted chickpeas – 120 calories per 1/2 cup
  14. Edamame (steamed) – 94 calories per half cup

This list is intended to provide a comprehensive guide for diabetic-friendly foods and drinks with a focus on low glycemic index and glycemic load while being organized by caloric content.

1A. Claude AI:

what are natural foods good for insulin resistance?

Here are some natural foods that can help improve insulin resistance:

1. Berries (blueberries, raspberries, strawberries) – Rich in antioxidants and fiber, berries have been

shown to increase insulin sensitivity.

2. Leafy greens (spinach, kale, collards) – High in nutrients like magnesium and antioxidants that help

improve insulin response.

3. Fatty fish (salmon, sardines, mackerel) – Provide anti-inflammatory omega-3 fatty acids that can

enhance insulin sensitivity.

4. Nuts and seeds (almonds, walnuts, chia, flaxseeds) – Good sources of fiber, magnesium, and healthy

fats that aid insulin metabolism.

5. Avocados – Contain healthy monounsaturated fats and fiber to help regulate blood sugar levels.

6. Eggs – A good source of protein which does not spike insulin levels like carbohydrates.

7. Cinnamon – This spice has compounds that can improve insulin sensitivity when included in the diet.

8. Apple cider vinegar – Early research shows it may help improve insulin response when consumed

with high-carb meals.

9. Green tea – Polyphenol antioxidants in green tea may increase insulin sensitivity.

The key is focusing on foods that are high in fiber, antioxidants, healthy fats and lean protein to help

optimize insulin function.

what are similar herbal cures?

Here are some herbs that may help improve insulin resistance and manage blood sugar levels:

1. Bitter melon – This vegetable-fruit contains compounds called charantins that may lower blood sugar

levels by increasing insulin sensitivity.

2. Fenugreek – The seeds of this herb contain soluble fiber that can slow the absorption of

carbohydrates and improve insulin resistance.

3. Gymnema sylvestre – The leaves of this plant may help improve insulin production and regenerate

pancreatic beta cells that make insulin.

4. Ginger – This root has anti-inflammatory properties and may enhance insulin sensitivity and blood

sugar control.

5. Turmeric – Curcumin, the active compound in turmeric, may improve insulin resistance and help

prevent diabetes complications.

6. Cinnamon – As mentioned earlier, cinnamon has compounds that can make cells more sensitive to

insulin.

7. Aloe vera – Some studies suggest aloe vera could help improve blood sugar management by

influencing insulin pathways.

8. Milk thistle – Early research indicates this herb may reduce insulin resistance, especially in people

with diabetes or metabolic syndrome.

9. Panax ginseng – This ginseng variety may improve pancreatic cell function and enhance insulin

secretion.

It’s important to consult a doctor before taking herbal supplements, especially for insulin resistance, as they

may interact with medications or have side effects. Proper dosing is also crucial.

2A. Chat GPT AI:

what are natural foods good for insulin resistance?

Insulin resistance is a condition where the body’s cells become less responsive to insulin, leading

to higher blood sugar levels. Managing insulin resistance often involves dietary changes, focusing

on foods that help improve insulin sensitivity. Here are some natural foods that are beneficial for

insulin resistance:

1. Non-Starchy Vegetables

Examples: Broccoli, spinach, kale, cauliflower, peppers, and tomatoes.

Benefits: These vegetables are low in carbohydrates and high in fiber, which helps

manage blood sugar levels.

2. Berries

Examples: Blueberries, strawberries, raspberries, and blackberries.

Benefits: Berries are rich in antioxidants and fiber, which can improve insulin sensitivity

and reduce inflammation.

3. Whole Grains

Examples: Oats, quinoa, barley, and whole wheat.

Benefits: Whole grains have a low glycemic index and are high in fiber, which can help

regulate blood sugar levels.

4. Legumes

Examples: Lentils, chickpeas, black beans, and kidney beans.

Benefits: Legumes are high in protein and fiber, which can slow the absorption of glucose

and improve insulin sensitivity.

5. Nuts and Seeds

Examples: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

Benefits: These are rich in healthy fats, fiber, and magnesium, which are beneficial for

blood sugar control.

6. Fatty Fish

Examples: Salmon, mackerel, sardines, and trout.

Benefits: Fatty fish are high in omega-3 fatty acids, which can reduce inflammation and

improve insulin sensitivity.

7. Healthy Fats

Examples: Avocados, olive oil, and coconut oil.

Benefits: Healthy fats can help reduce inflammation and improve blood sugar control.

8. Fermented Foods

Examples: Yogurt, kefir, sauerkraut, kimchi, and miso.

Benefits: Fermented foods contain probiotics that can improve gut health, which is linked

to better insulin sensitivity.

9. Cinnamon and Turmeric

Benefits: These spices have anti-inflammatory properties and may improve insulin

sensitivity and lower blood sugar levels.

10. Green TeaBenefits: Green tea contains antioxidants, such as catechins, which can improve insulin

sensitivity.

11. Apple Cider Vinegar

Benefits: Consuming apple cider vinegar before meals may improve insulin sensitivity and

lower blood sugar responses.

Practical Tips for Incorporation:

Balanced Meals: Ensure that meals are well-balanced with a mix of protein, healthy fats,

and fiber-rich carbohydrates.

Portion Control: Be mindful of portion sizes to avoid excessive calorie intake, which can

exacerbate insulin resistance.

Regular Eating Schedule: Maintain a regular eating schedule to help manage blood sugar

levels.

In addition to dietary changes, regular physical activity, maintaining a healthy weight, and

managing stress are crucial for improving insulin sensitivity. Always consult with a healthcare

provider or a registered dietitian before making significant changes to your diet, especially if you

have existing health conditions.

what are similar herbal cures?

Herbal remedies can complement dietary changes in managing insulin resistance by potentially

improving insulin sensitivity and blood sugar levels. Here are some herbs and natural supplements

that are commonly recommended for this purpose:

1. Cinnamon

Type: Ceylon cinnamon (preferred) or Cassia cinnamon.

Benefits: Contains compounds that improve insulin sensitivity and lower blood sugar

levels.

Usage: Can be added to meals, smoothies, or taken as a supplement.

2. Berberine

Sources: Found in plants like goldenseal, barberry, and Oregon grape.

Benefits: Has been shown to improve insulin sensitivity, lower blood glucose, and reduce

inflammation.

Usage: Typically taken as a supplement, but should be used under medical supervision

due to potential interactions with medications.

3. Fenugreek

Form: Seeds or powder.

Benefits: High in soluble fiber, which can help manage blood sugar levels and improve

insulin sensitivity.

Usage: Can be soaked in water and consumed, added to dishes, or taken as a

supplement.

4. Ginseng

Types: American ginseng and Asian ginseng.

Benefits: May improve insulin secretion and insulin sensitivity.

Usage: Can be consumed as tea, in powdered form, or as a supplement.

5. Bitter MelonForm: Fruit or extract.

Benefits: Contains compounds that mimic insulin and may help lower blood sugar levels.

Usage: Can be consumed as a vegetable, juice, or taken as a supplement.

6. Turmeric

Active Ingredient: Curcumin.

Benefits: Has anti-inflammatory properties and may improve insulin sensitivity.

Usage: Can be added to food, taken as a tea, or in supplement form with black pepper to

enhance absorption.

7. Aloe Vera

Form: Juice or gel.

Benefits: May help lower fasting blood glucose levels and improve insulin sensitivity.

Usage: Typically consumed as aloe vera juice or in supplement form.

8. Gymnema Sylvestre

Benefits: Known as “sugar destroyer” in Hindi; may reduce sugar absorption and improve

insulin sensitivity.

Usage: Can be taken as a tea or in supplement form.

9. Holy Basil (Tulsi)

Benefits: May reduce stress and improve glucose metabolism.

Usage: Can be consumed as tea, fresh leaves, or in supplement form.

10. Nigella Sativa (Black Seed)

Benefits: May improve insulin sensitivity and reduce blood sugar levels.

Usage: Seeds or oil can be added to food or taken as a supplement.

Practical Considerations:

Consult a Healthcare Professional: Always discuss with a healthcare provider before

starting any new herbal remedies, especially if you are taking other medications or have

underlying health conditions.

Quality and Dosage: Ensure you use high-quality herbs and supplements from reputable

sources and adhere to recommended dosages.

Monitoring: Regularly monitor your blood sugar levels to assess the effectiveness and

adjust the regimen as needed.

Incorporating these herbal remedies along with a balanced diet and lifestyle changes can provide a

holistic approach to managing insulin resistance.

1B. Chat GPT AI:

top 100 foods & drinks with lowest glycemic index & glycemic load combined?

Creating a list of the top 100 foods and drinks with the lowest glycemic index (GI) and glycemic

load (GL) involves selecting items that are particularly beneficial for maintaining stable blood sugar

levels. The glycemic index measures how quickly a food raises blood sugar levels, while the

glycemic load considers the amount of carbohydrate in a serving of food and its GI, providing a

more complete picture of the food’s impact on blood sugar.

Here is a list of foods and drinks that are known for their low glycemic index and glycemic load:

Vegetables (non-starchy)

1. Spinach

2. Kale

3. Broccoli

4. Cauliflower

5. Brussels sprouts

6. Cabbage

7. Zucchini

8. Eggplant

9. Bell peppers

10. Cucumbers

11. Lettuce

12. Green beans

13. Asparagus

14. Mushrooms

15. Celery

Fruits

16. Cherries

17. Grapefruit

18. Prunes

19. Apricots (dried)

20. Apples

21. Pears

22. Plums

23. Strawberries

24. Blueberries

25. Blackberries

26. Raspberries

27. Oranges

28. Kiwi

29. Peaches

30. Nectarines

Legumes

31. Lentils

32. Chickpeas

33. Black beans

34. Kidney beans

35. Pinto beans

36. Navy beans

37. Green peas

38. Snow peas

39. Edamame

40. Soybeans

Nuts and Seeds

41. Almonds

42. Walnuts

43. Pecans

44. Cashews

45. Pistachios

46. Chia seeds

47. Flaxseeds

48. Pumpkin seeds

49. Sunflower seeds

50. Hemp seeds

Dairy and Alternatives

51. Plain Greek yogurt

52. Plain yogurt

53. Skim milk

54. Almond milk (unsweetened)

55. Soy milk (unsweetened)

56. Coconut milk (unsweetened)

Whole Grains

57. Quinoa

58. Barley

59. Steel-cut oats

60. Buckwheat

61. Bulgur

62. Farro

63. Amaranth

64. Brown rice

65. Wild rice

66. Teff

Proteins

67. Chicken breast

68. Turkey breast

69. Lean beef

70. Tofu

71. Tempeh

72. Eggs

73. Fish (salmon, mackerel, sardines)

74. Shellfish (shrimp, crab, lobster)

Beverages

75. Water

76. Herbal tea

77. Green tea

78. Black tea (unsweetened)

79. Coffee (unsweetened)

80. Vegetable juice (unsweetened)

Miscellaneous

81. Avocado

82. Olives

83. Hummus

84. Guacamole

85. Salsa (no sugar added)

86. Kimchi

87. Sauerkraut

88. Pickles (no sugar added)

89. Vinegar

90. Lemon juice

Low GI Snacks

91. Cottage cheese

92. Dark chocolate (70% cocoa or higher)

93. Seaweed snacks

94. Kale chips

95. Roasted chickpeas

96. Edamame (steamed)

97. Greek yogurt with berries

98. Apple slices with almond butter

99. Celery sticks with hummus

100. Cucumber slices with tzatziki

These foods are generally recognized for their low impact on blood sugar levels. It’s important to

note that individual responses to foods can vary, so it’s advisable to monitor your blood sugar

levels and consult with a healthcare provider to tailor your diet to your specific needs.

the same in order of lowest calories first?

Organizing the list of foods and drinks with the lowest glycemic index and glycemic load by their

calorie content, from lowest to highest, requires focusing on the caloric density of each item. Here

is the reordered list:

Vegetables (non-starchy) – Very Low Calories

1. Water

2. Celery

3. Cucumbers

4. Lettuce

5. Spinach

6. Kale

7. Zucchini

8. Bell peppers

9. Mushrooms

10. Asparagus

11. Cabbage

12. Cauliflower

13. Broccoli

14. Green beans

15. Eggplant

16. Brussels sprouts

Fruits – Low to Moderate Calories

17. Strawberries

18. Blackberries

19. Raspberries

20. Blueberries

21. Grapefruit

22. Oranges

23. Kiwi

24. Peaches

25. Nectarines

26. Plums

27. Apples

28. Pears

29. Cherries

30. Apricots (dried)

31. Prunes

Beverages – Low Calories

32. Herbal tea

33. Green tea

34. Black tea (unsweetened)

35. Coffee (unsweetened)

36. Lemon juice

Legumes – Moderate Calories

37. Edamame (steamed)

38. Green peas

39. Snow peas

40. Lentils

41. Chickpeas

42. Black beans

43. Kidney beans

44. Pinto beans

45. Navy beans

46. Soybeans

Low GI Snacks – Moderate Calories

47. Seaweed snacks

48. Salsa (no sugar added)

49. Pickles (no sugar added)

50. Kimchi

51. Sauerkraut

52. Kale chips

53. Hummus

54. Greek yogurt with berries

55. Cottage cheese

56. Cucumber slices with tzatziki

57. Apple slices with almond butter

58. Roasted chickpeas

59. Tofu

60. Tempeh

Nuts and Seeds – Moderate to High Calories

61. Chia seeds

62. Flaxseeds

63. Pumpkin seeds

64. Sunflower seeds

65. Hemp seeds

66. Almonds

67. Walnuts

68. Pecans

69. Cashews

70. Pistachios

Dairy and Alternatives – Moderate Calories

71. Plain Greek yogurt

72. Plain yogurt

73. Skim milk

74. Almond milk (unsweetened)

75. Soy milk (unsweetened)

76. Coconut milk (unsweetened)

Proteins – Moderate to High Calories

77. Shellfish (shrimp, crab, lobster)

78. Fish (salmon, mackerel, sardines)

79. Chicken breast

80. Turkey breast

81. Lean beef

82. Eggs

Whole Grains – High Calories

83. Quinoa

84. Barley

85. Steel-cut oats

86. Buckwheat

87. Bulgur

88. Farro

89. Amaranth

90. Brown rice

91. Wild rice

92. Teff

Miscellaneous – Moderate to High Calories

93. Vinegar94. Dark chocolate (70% cocoa or higher)

95. Avocado

96. Olives

97. Guacamole

Beverages – Very Low Calories (continued)

98. Vegetable juice (unsweetened)

This list provides an organized approach from the lowest to highest calorie foods and drinks, all

while maintaining a low glycemic index and glycemic load profile.

2B. Claude AI:

top 100 foods & drinks with lowest glycemic index & glycemic load combined?

Here’s a list of some top foods and drinks with low glycemic index (GI) and glycemic load (GL) values

combined:

1. Avocados

2. Berries (blackberries, raspberries, strawberries)

3. Cherries

4. Olives

5. Peaches

6. Plums

7. Grapefruit

8. Tomatoes

9. Leafy greens (spinach, kale, chard)

10. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

11. Peppers

12. Eggplant

13. Zucchini

14. Mushrooms

15. Onions

16. Garlic

17. Nuts (almonds, walnuts, pecans)

18. Seeds (chia, flax, pumpkin)

19. Beans (lentils, black beans, kidney beans)

20. Hummus

21. Edamame

22. Tofu

23. Tempeh

24. Unsweetened plant-based milk (almond, soy, coconut)

25. Unsweetened yogurt

26. Cottage cheese

27. Fish (salmon, tuna, cod)

28. Shrimp

29. Eggs

30. Chicken

31. Turkey

32. Beef (lean cuts)

33. Oats

34. Quinoa

35. Brown rice

36. Wild rice

37. Buckwheat

38. Whole-grain bread

39. Sweet potatoes

40. Pumpkin

41. Carrots

42. Beets

43. Unsweetened apple cider vinegar

44. Olive oil

45. Avocado oil

46. Coconut oil

47. Butter (in moderation)

48. Dark chocolate (70% or higher cocoa)

49. Unsweetened cocoa powder

50. Green tea

51. Black tea

52. Coffee (without added sugar)

53. Water

54. Unsweetened sparkling water

55. Coconut water

56. Vegetable broth

57. Bone broth

58. Herbs and spices

59. Lemon juice

60. Lime juice

61. Apple cider vinegar

62. Sauerkraut

63. Kimchi

64. Kombucha

65. Unsweetened plant-based milk alternatives (almond, oat, coconut)

66. Unsweetened nut butter (almond, peanut)

67. Tahini

68. Coconut flakes

69. Chia pudding

70. Flaxseed meal

71. Hemp seeds

72. Pumpkin seeds

73. Sunflower seeds

74. Unsweetened coconut chips

75. Unsweetened coconut flakes

76. Unsweetened cocoa nibs

77. Cinnamon

78. Turmeric

79. Ginger

80. Garlic powder

81. Onion powder

82. Paprika

83. Cumin

84. Chili powder

85. Cayenne pepper

86. Black pepper

87. Oregano

88. Basil

89. Rosemary

90. Thyme

91. Parsley

92. Cilantro93. Mint

94. Dill

95. Unsweetened almond milk

96. Unsweetened coconut milk

97. Unsweetened soy milk

98. Unsweetened oat milk

99. Unsweetened cashew milk

100. Unsweetened hemp milk

Note: This list is not exhaustive, and the GI and GL values can vary depending on factors like ripeness,

cooking method, and individual metabolism.

the same in order of lowest calories first?

Here’s the list ordered by lowest calorie foods/drinks first:

1. Water

2. Unsweetened sparkling water

3. Lemon juice

4. Lime juice

5. Apple cider vinegar

6. Vegetable broth

7. Bone broth

8. Herbs and spices (parsley, cilantro, dill, basil, etc.)

9. Garlic powder

10. Onion powder

11. Paprika

12. Cumin

13. Chili powder

14. Cayenne pepper

15. Black pepper

16. Oregano

17. Rosemary

18. Thyme

19. Green tea

20. Black tea

21. Coffee (without added sugar)

22. Lettuce and leafy greens

23. Tomatoes

24. Mushrooms

25. Peppers

26. Zucchini

27. Eggplant

28. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

29. Onions

30. Garlic

31. Sauerkraut

32. Kimchi

33. Kombucha

34. Unsweetened coconut water

35. Berries (blackberries, raspberries, strawberries)

36. Cherries

37. Peaches

38. Plums

39. Grapefruit

40. Avocados

41. Olives

42. Unsweetened cocoa powder

43. Unsweetened plant-based milks (almond, soy, coconut)

44. Unsweetened yogurt

45. Cottage cheese

46. Tofu

47. Tempeh

48. Edamame

49. Fish (salmon, tuna, cod)

50. Shrimp

51. Chicken

52. Turkey

53. Eggs

54. Lean beef

55. Beans (lentils, black beans, kidney beans)

56. Hummus

57. Quinoa

58. Brown rice

59. Wild rice

60. Buckwheat

61. Oats

62. Whole-grain bread

63. Sweet potatoes

64. Carrots

65. Beets

66. Pumpkin

67. Nuts (almonds, walnuts, pecans)

68. Seeds (chia, flax, pumpkin)

69. Unsweetened nut butters

70. Tahini

71. Coconut flakes/chips

72. Chia pudding

73. Flaxseed meal

74. Hemp seeds

75. Pumpkin seeds

76. Sunflower seeds

77. Unsweetened cocoa nibs

78. Cinnamon

79. Turmeric

80. Ginger

81. Olive oil

82. Avocado oil

83. Coconut oil

84. Butter (in moderation)

85. Dark chocolate (70%+ cocoa)

86. Unsweetened plant-based milks (almond, oat, coconut, cashew, hemp)

Note that some of these low-calorie items like oils, nuts/seeds, and nut butters are still high in healthy fats, so

portion control is advised.

Also, from another source:

This comprehensive list includes foods with low glycemic index (GI) and glycemic load (GL) wherever possible. The list is ordered by calorie content from lowest to highest.

Low-Calorie Foods for Diabetics

FoodServing SizeCaloriesGIGL
Lettuce1 cup5
Arugula1 cup raw5
Mushrooms1 cup raw15
Cucumber1 cup16151
Celery1 stalk6151
Radishes1 cup19151
Zucchini1 cup raw17151
Spinach1 cup raw7
Kale1 cup raw33
Tomatoes1 cup32153
Broccoli1 cup raw31101
Cauliflower1 cup raw25101
Brussels sprouts1 cup38202
Green beans1 cup31152
Asparagus1 cup27152
Bell peppers1 cup31153
Eggplant1 cup24154
Carrots1 cup raw50164
Onions1 cup64105
Grapefruit1/239254
Strawberries1 cup49404
Raspberries1 cup64255
Blackberries1 cup62254
Blueberries1 cup84535
Cherries1 cup77226
Watermelon1 cup46724
Cantaloupe1 cup53654
Honeydew Melon1 cup61625
Oranges1 medium62435
Pears1 medium100384
Apples1 medium95395
Peaches1 medium59425
Plums1 medium30403
Kiwi1 medium42525
Grapes1 cup62597
Pineapple1 cup82667
Mango1 cup99518
Papaya1 cup55606
Lentils (cooked)1/2 cup115288
Black beans (cooked)1/2 cup1143012
Kidney beans (cooked)1/2 cup111249
Chickpeas (cooked)1/2 cup1273310
Edamame1/2 cup94181
Peas (green)1 cup118514
Quinoa (cooked)1 cup2225313
Bulgur (cooked)1 cup1514812
Barley (cooked)1 cup1932813
Brown rice (cooked)1 cup2185016
Wild rice (cooked)1 cup1664516
Oats (cooked)1 cup1545513
Millet (cooked)1 cup2077124
Whole grain bread1 slice69517
Whole wheat pasta (cooked)1 cup1744220
Steel-cut oats (cooked)1 cup1505511
Plain yogurt (nonfat)6 oz81117
Skim milk1 cup83325
Almond milk (unsweetened)1 cup30301
Soy milk (unsweetened)1 cup80341
Cottage cheese (low-fat)1/2 cup90102
Ricotta cheese (part-skim)1/2 cup170273
Tofu1/2 cup94151
Chicken breast (grilled)3 oz128
Turkey breast (grilled)3 oz135
Lean beef (grilled)3 oz154
Pork loin (grilled)3 oz147
Fish (salmon, grilled)3 oz182
Shrimp (boiled)3 oz84
Tuna (canned in water)3 oz99
Eggs1 large72
Egg whites1 large17
Almonds1 oz16400
Walnuts1 oz18500
Cashews1 oz157223
Macadamia nuts1 oz204101
Hazelnuts1 oz178151
Chia seeds1 oz13811
Flaxseeds1 oz15051
Sunflower seeds1 oz165354
Pumpkin seeds1 oz151333
Avocado (1/4)1/481150
Olive oil1 tbsp11900
Canola oil1 tbsp12400
Hummus2 tbsp7061
Peanut butter (unsweetened)2 tbsp188141
Dark chocolate (70-85% cacao)1 oz170236

Also, from another source:

Here’s an exhaustive and comprehensive list of low-calorie foods for diabetics, ordered by calorie content from lowest to highest, with glycemic index (GI) and glycemic load (GL) values included wherever possible:

FoodServing SizeCaloriesGIGL
Lettuce1 cup5
Arugula1 cup raw5
Mushrooms1 cup raw15
Cucumber1 cup16151
Celery1 stalk6151
Radishes1 cup19151
Zucchini1 cup raw17151
Spinach1 cup raw7
Kale1 cup raw33
Tomatoes1 cup32153
Broccoli1 cup raw31101
Cauliflower1 cup raw25101
Brussels sprouts1 cup38202
Green beans1 cup31152
Asparagus1 cup27152
Bell peppers1 cup31153
Eggplant1 cup24154
Carrots1 cup raw50164
Onions1 cup64105
Grapefruit1/239254
Strawberries1 cup49404
Raspberries1 cup64255
Blackberries1 cup62254
Blueberries1 cup84535
Cherries1 cup77226
Watermelon1 cup46724
Cantaloupe1 cup53654
Honeydew Melon1 cup61625
Oranges1 medium62435
Pears1 medium100384
Apples1 medium95395
Peaches1 medium59425
Plums1 medium30403
Kiwi1 medium42525
Grapes1 cup62597
Pineapple1 cup82667
Mango1 cup99518
Papaya1 cup55606
Lentils (cooked)1/2 cup115288
Black beans (cooked)1/2 cup1143012
Kidney beans (cooked)1/2 cup111249
Chickpeas (cooked)1/2 cup1273310
Edamame1/2 cup94181
Peas (green)1 cup118514
Quinoa (cooked)1 cup2225313
Bulgur (cooked)1 cup1514812
Barley (cooked)1 cup1932813
Brown rice (cooked)1 cup2185016
Wild rice (cooked)1 cup1664516
Oats (cooked)1 cup1545513
Millet (cooked)1 cup2077124
Whole grain bread1 slice69517
Whole wheat pasta (cooked)1 cup1744220
Steel-cut oats (cooked)1 cup1505511
Plain yogurt (nonfat)6 oz81171
Skim milk1 cup83325
Almond milk (unsweetened)1 cup30301
Soy milk (unsweetened)1 cup80341
Cottage cheese (low-fat)1/2 cup90102
Ricotta cheese (part-skim)1/2 cup170273
Tofu1/2 cup94151
Chicken breast (grilled)3 oz128
Turkey breast (grilled)3 oz135
Lean beef (grilled)3 oz154
Pork loin (grilled)3 oz147
Fish (salmon, grilled)3 oz182
Shrimp (boiled)3 oz84
Tuna (canned in water)3 oz99
Eggs1 large72
Egg whites1 large17
Almonds1 oz16400
Walnuts1 oz18500
Cashews1 oz157223
Macadamia nuts1 oz204101
Hazelnuts1 oz178151
Chia seeds1 oz13811
Flaxseeds1 oz15051
Sunflower seeds1 oz165354
Pumpkin seeds1 oz151333
Avocado1/481150
Olive oil1 tbsp11900
Canola oil1 tbsp12400
Hummus2 tbsp7061
Peanut butter (unsweetened)2 tbsp188141
Dark chocolate (70-85% cacao)1 oz170236

Notes: