Diabetic food.

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

20. Strawberries – 49 calories per cup
21. Blackberries – 62 calories per cup
22. Raspberries – 64 calories per cup
23. Blueberries – 84 calories per cup
24. Grapefruit – 39 calories per half
25. Oranges – 62 calories per medium fruit
26. Kiwi – 42 calories per medium fruit
27. Peaches – 59 calories per medium fruit
28. Nectarines – 59 calories per medium fruit
29. Plums – 30 calories per medium fruit
30. Apples – 95 calories per medium fruit
31. Pears – 100 calories per medium fruit
32. Cherries – 77 calories per cup
33. Apricots (dried) – 86 calories per half cup
34. Prunes – 209 calories per cup

Beverages – Very Low Calories

35. Herbal tea – 0 calories
36. Green tea – 0 calories
37. Black tea (unsweetened) – 2 calories per cup
38. Coffee (unsweetened) – 2 calories per cup
39. Unsweetened sparkling water – 0 calories
40. Lemon juice – 4 calories per tablespoon
41. Lime juice – 4 calories per tablespoon
42. Apple cider vinegar – 3 calories per tablespoon
43. Vegetable broth – 10 calories per cup
44. Bone broth – 31 calories per cup
45. Coconut water – 46 calories per cup

Legumes – Moderate Calories

46. Edamame – 94 calories per half cup
47. Green peas – 118 calories per cup
48. Snow peas – 26 calories per cup
49. Lentils – 115 calories per half cup cooked
50. Chickpeas – 127 calories per half cup cooked
51. Black beans – 114 calories per half cup cooked
52. Kidney beans – 111 calories per half cup cooked
53. Pinto beans – 122 calories per half cup cooked
54. Navy beans – 127 calories per half cup cooked
55. Soybeans – 298 calories per cup cooked

Low GI Snacks – Moderate Calories

56. Seaweed snacks – 25 calories per pack
57. Salsa (no sugar added) – 20 calories per 2 tablespoons
58. Pickles (no sugar added) – 5 calories per pickle
59. Kimchi – 15 calories per 1/2 cup
60. Sauerkraut – 27 calories per cup
61. Kale chips – 50 calories per cup
62. Hummus – 70 calories per 2 tablespoons
63. Greek yogurt with berries – 150 calories per cup
64. Cottage cheese – 206 calories per cup
65. Cucumber slices with tzatziki – 30 calories per 1/4 cup tzatziki
66. Apple slices with almond butter – 95 calories per medium apple + 98 calories per tablespoon almond butter
67. Roasted chickpeas – 120 calories per 1/2 cup
68. Tofu – 76 calories per 100 grams
69. Tempeh – 195 calories per cup

Nuts and Seeds – Moderate to High Calories

70. Chia seeds – 138 calories per ounce
71. Flaxseeds – 150 calories per ounce
72. Pumpkin seeds – 126 calories per ounce
73. Sunflower seeds – 164 calories per ounce
74. Hemp seeds – 161 calories per ounce
75. Almonds – 164 calories per ounce
76. Walnuts – 185 calories per ounce
77. Pecans – 196 calories per ounce
78. Cashews – 157 calories per ounce
79. Pistachios – 159 calories per ounce

Dairy and Alternatives – Moderate Calories

80. Plain Greek yogurt – 100 calories per cup
81. Plain yogurt – 154 calories per cup
82. Skim milk – 83 calories per cup
83. Almond milk (unsweetened) – 30 calories per cup
84. Soy milk (unsweetened) – 80 calories per cup
85. Coconut milk (unsweetened) – 45 calories per cup

Proteins – Moderate to High Calories

86. Shellfish (shrimp, crab, lobster) – 85-100 calories per 3 ounces
87. Fish (salmon, mackerel, sardines) – 206 calories per 3 ounces (average)
88. Chicken breast – 165 calories per 3 ounces
89. Turkey breast – 135 calories per 3 ounces
90. Lean beef – 150 calories per 3 ounces
91. Eggs – 78 calories per large egg

Whole Grains – High Calories

92. Quinoa – 222 calories per cup cooked
93. Barley – 193 calories per cup cooked
94. Steel-cut oats – 150 calories per cup cooked
95. Buckwheat – 155 calories per cup cooked
96. Bulgur – 151 calories per cup cooked
97. Farro – 170 calories per cup cooked
98. Amaranth – 251 calories per cup cooked
99. Brown rice – 218 calories per cup cooked
100. Wild rice – 166 calories per cup cooked
101. Teff – 255 calories per cup cooked

Miscellaneous – Moderate to High Calories

102. Avocado – 234 calories per fruit
103. Olives – 50 calories per 10 olives
104. Hummus – 70 calories per 2 tablespoons
105. Guacamole – 40 calories per 2 tablespoons
106. Salsa (no sugar added) – 20 calories per 2 tablespoons
107. Kimchi – 15 calories per 1/2 cup
108. Sauerkraut – 27 calories per cup
109. Pickles (no sugar added) – 5 calories per pickle
110. Vinegar – 3 calories per tablespoon
111. Dark chocolate (70% cocoa or higher) – 170 calories per ounce
112. Seaweed snacks – 25 calories per pack
113. Kale chips – 50 calories per cup
114. Roasted chickpeas – 120 calories per 1/2 cup
115. 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 Tea• Benefits: 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 Melon• Form: 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

Food	Serving Size	Calories	GI	GL
Lettuce	1 cup	5	–	–
Arugula	1 cup raw	5	–	–
Mushrooms	1 cup raw	15	–	–
Cucumber	1 cup	16	15	1
Celery	1 stalk	6	15	1
Radishes	1 cup	19	15	1
Zucchini	1 cup raw	17	15	1
Spinach	1 cup raw	7	–	–
Kale	1 cup raw	33	–	–
Tomatoes	1 cup	32	15	3
Broccoli	1 cup raw	31	10	1
Cauliflower	1 cup raw	25	10	1
Brussels sprouts	1 cup	38	20	2
Green beans	1 cup	31	15	2
Asparagus	1 cup	27	15	2
Bell peppers	1 cup	31	15	3
Eggplant	1 cup	24	15	4
Carrots	1 cup raw	50	16	4
Onions	1 cup	64	10	5
Grapefruit	1/2	39	25	4
Strawberries	1 cup	49	40	4
Raspberries	1 cup	64	25	5
Blackberries	1 cup	62	25	4
Blueberries	1 cup	84	53	5
Cherries	1 cup	77	22	6
Watermelon	1 cup	46	72	4
Cantaloupe	1 cup	53	65	4
Honeydew Melon	1 cup	61	62	5
Oranges	1 medium	62	43	5
Pears	1 medium	100	38	4
Apples	1 medium	95	39	5
Peaches	1 medium	59	42	5
Plums	1 medium	30	40	3
Kiwi	1 medium	42	52	5
Grapes	1 cup	62	59	7
Pineapple	1 cup	82	66	7
Mango	1 cup	99	51	8
Papaya	1 cup	55	60	6
Lentils (cooked)	1/2 cup	115	28	8
Black beans (cooked)	1/2 cup	114	30	12
Kidney beans (cooked)	1/2 cup	111	24	9
Chickpeas (cooked)	1/2 cup	127	33	10
Edamame	1/2 cup	94	18	1
Peas (green)	1 cup	118	51	4
Quinoa (cooked)	1 cup	222	53	13
Bulgur (cooked)	1 cup	151	48	12
Barley (cooked)	1 cup	193	28	13
Brown rice (cooked)	1 cup	218	50	16
Wild rice (cooked)	1 cup	166	45	16
Oats (cooked)	1 cup	154	55	13
Millet (cooked)	1 cup	207	71	24
Whole grain bread	1 slice	69	51	7
Whole wheat pasta (cooked)	1 cup	174	42	20
Steel-cut oats (cooked)	1 cup	150	55	11
Plain yogurt (nonfat)	6 oz	81	11	7
Skim milk	1 cup	83	32	5
Almond milk (unsweetened)	1 cup	30	30	1
Soy milk (unsweetened)	1 cup	80	34	1
Cottage cheese (low-fat)	1/2 cup	90	10	2
Ricotta cheese (part-skim)	1/2 cup	170	27	3
Tofu	1/2 cup	94	15	1
Chicken breast (grilled)	3 oz	128	–	–
Turkey breast (grilled)	3 oz	135	–	–
Lean beef (grilled)	3 oz	154	–	–
Pork loin (grilled)	3 oz	147	–	–
Fish (salmon, grilled)	3 oz	182	–	–
Shrimp (boiled)	3 oz	84	–	–
Tuna (canned in water)	3 oz	99	–	–
Eggs	1 large	72	–	–
Egg whites	1 large	17	–	–
Almonds	1 oz	164	0	0
Walnuts	1 oz	185	0	0
Cashews	1 oz	157	22	3
Macadamia nuts	1 oz	204	10	1
Hazelnuts	1 oz	178	15	1
Chia seeds	1 oz	138	1	1
Flaxseeds	1 oz	150	5	1
Sunflower seeds	1 oz	165	35	4
Pumpkin seeds	1 oz	151	33	3
Avocado (1/4)	1/4	81	15	0
Olive oil	1 tbsp	119	0	0
Canola oil	1 tbsp	124	0	0
Hummus	2 tbsp	70	6	1
Peanut butter (unsweetened)	2 tbsp	188	14	1
Dark chocolate (70-85% cacao)	1 oz	170	23	6

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:

Food	Serving Size	Calories	GI	GL
Lettuce	1 cup	5	–	–
Arugula	1 cup raw	5	–	–
Mushrooms	1 cup raw	15	–	–
Cucumber	1 cup	16	15	1
Celery	1 stalk	6	15	1
Radishes	1 cup	19	15	1
Zucchini	1 cup raw	17	15	1
Spinach	1 cup raw	7	–	–
Kale	1 cup raw	33	–	–
Tomatoes	1 cup	32	15	3
Broccoli	1 cup raw	31	10	1
Cauliflower	1 cup raw	25	10	1
Brussels sprouts	1 cup	38	20	2
Green beans	1 cup	31	15	2
Asparagus	1 cup	27	15	2
Bell peppers	1 cup	31	15	3
Eggplant	1 cup	24	15	4
Carrots	1 cup raw	50	16	4
Onions	1 cup	64	10	5
Grapefruit	1/2	39	25	4
Strawberries	1 cup	49	40	4
Raspberries	1 cup	64	25	5
Blackberries	1 cup	62	25	4
Blueberries	1 cup	84	53	5
Cherries	1 cup	77	22	6
Watermelon	1 cup	46	72	4
Cantaloupe	1 cup	53	65	4
Honeydew Melon	1 cup	61	62	5
Oranges	1 medium	62	43	5
Pears	1 medium	100	38	4
Apples	1 medium	95	39	5
Peaches	1 medium	59	42	5
Plums	1 medium	30	40	3
Kiwi	1 medium	42	52	5
Grapes	1 cup	62	59	7
Pineapple	1 cup	82	66	7
Mango	1 cup	99	51	8
Papaya	1 cup	55	60	6
Lentils (cooked)	1/2 cup	115	28	8
Black beans (cooked)	1/2 cup	114	30	12
Kidney beans (cooked)	1/2 cup	111	24	9
Chickpeas (cooked)	1/2 cup	127	33	10
Edamame	1/2 cup	94	18	1
Peas (green)	1 cup	118	51	4
Quinoa (cooked)	1 cup	222	53	13
Bulgur (cooked)	1 cup	151	48	12
Barley (cooked)	1 cup	193	28	13
Brown rice (cooked)	1 cup	218	50	16
Wild rice (cooked)	1 cup	166	45	16
Oats (cooked)	1 cup	154	55	13
Millet (cooked)	1 cup	207	71	24
Whole grain bread	1 slice	69	51	7
Whole wheat pasta (cooked)	1 cup	174	42	20
Steel-cut oats (cooked)	1 cup	150	55	11
Plain yogurt (nonfat)	6 oz	81	17	1
Skim milk	1 cup	83	32	5
Almond milk (unsweetened)	1 cup	30	30	1
Soy milk (unsweetened)	1 cup	80	34	1
Cottage cheese (low-fat)	1/2 cup	90	10	2
Ricotta cheese (part-skim)	1/2 cup	170	27	3
Tofu	1/2 cup	94	15	1
Chicken breast (grilled)	3 oz	128	–	–
Turkey breast (grilled)	3 oz	135	–	–
Lean beef (grilled)	3 oz	154	–	–
Pork loin (grilled)	3 oz	147	–	–
Fish (salmon, grilled)	3 oz	182	–	–
Shrimp (boiled)	3 oz	84	–	–
Tuna (canned in water)	3 oz	99	–	–
Eggs	1 large	72	–	–
Egg whites	1 large	17	–	–
Almonds	1 oz	164	0	0
Walnuts	1 oz	185	0	0
Cashews	1 oz	157	22	3
Macadamia nuts	1 oz	204	10	1
Hazelnuts	1 oz	178	15	1
Chia seeds	1 oz	138	1	1
Flaxseeds	1 oz	150	5	1
Sunflower seeds	1 oz	165	35	4
Pumpkin seeds	1 oz	151	33	3
Avocado	1/4	81	15	0
Olive oil	1 tbsp	119	0	0
Canola oil	1 tbsp	124	0	0
Hummus	2 tbsp	70	6	1
Peanut butter (unsweetened)	2 tbsp	188	14	1
Dark chocolate (70-85% cacao)	1 oz	170	23	6

Notes:

• GI and GL values may vary based on different sources and testing methods.
• Some foods like leafy greens and non-starchy vegetables have minimal carb content, so GI/GL is not typically measured.
• Protein sources like meat, poultry, fish, and eggs are naturally low in carbs and don’t have GI/GL values.