Table of ContentsView AllTable of ContentsBenefitsTypes of CarbsCarb Content in FoodsHow to Get StartedFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Benefits
Types of Carbs
Carb Content in Foods
How to Get Started
Frequently Asked Questions
Diabetesis a chronic health condition that occurs when too much sugar, orglucose, is in the blood.
Fortunately, withproper treatmentand dietary changes,adverse health outcomescan be prevented. Onediabetes meal planning techniquethat is used to manage blood glucose is carb counting, which is slightly different from calorie counting.
Carb counting involves keeping track of the carbs in your snacks, meals, and beverages to manage blood sugar levels.
This article will discuss how to count carbs for diabetes and why it’s beneficial for keeping your blood sugar levels in check.
The Benefits of Carb Counting
Thecarbohydratesin foods we eat break down into glucose, which causes yourblood sugarto rise. Normally, when blood glucose goes up, thepancreasreleases insulin.Insulinis a hormone made in the pancreas that enables blood glucose in the body’s cells to be used for energy.
For people with diabetes, the body is unable to use insulin properly or produce enough insulin. This leads to high glucose levels circulating in the blood.
Verywell / Jessica Olah
Why Should I Count Carbs?Carb counting is a flexible way to eat the foods you enjoy while maintaining a low-carb diet. It also helps you learn how certain foods affect your blood sugar so you can match the foods you eat to your insulin dose.
Why Should I Count Carbs?
Carb counting is a flexible way to eat the foods you enjoy while maintaining a low-carb diet. It also helps you learn how certain foods affect your blood sugar so you can match the foods you eat to your insulin dose.
How Do Different Types of Insulin Work?
Types of Carbohydrates
The three types ofcarbohydratesfound in food are:
Sugaris a type of simple carbohydrate, meaning the body breaks it down quickly. This can cause blood glucose levels to rise and fall at very fast rates. Sugar is naturally found in fruits and milk. It’s also frequently added to packaged foods like candy and sodas.
Starches are found naturally in many foods that we eat. This includes bread, pasta, rice, and certain vegetables, like potatoes and corn.
Aim for consuming whole, minimally processed starches. Whole grains provide fiber and other vitamins and minerals essential for good health. Try to get at least half of your daily starch intake from whole grains such as brown rice, oats, and quinoa.
Fiberis a plant-based nutrient that the body can’t digest. It helps you feel full and slows digestion. Foods high in fiber can reduce your risk of heart disease and help to manage blood sugar. Good sources of fiber include whole grains, nuts, seeds, and beans.
Do You Know the Difference Between Simple and Complex Carbs?
Recommended Carbohydrate Intake
Current guidelines from the American Diabetes Association suggest that there isn’t an exact percentage of calories from protein, carbs, or fat a person with diabetes should include in their diet.
However, according to the Centers for Disease Control and Prevention (CDC), most adults with diabetes should aim to get half of their daily calories from carbs.
This means that if you take in 1,800 calories daily, 800–900 calories should come from carbohydrates. Each gram of carbohydrate is four calories, so you would need around 200–225 grams of carbs each day.
What’s the Right Amount of Carbs to Eat?Most adults with diabetes should aim to get 45–60 grams of carbs per meal and 15–30 grams of carbs per snack.
What’s the Right Amount of Carbs to Eat?
Most adults with diabetes should aim to get 45–60 grams of carbs per meal and 15–30 grams of carbs per snack.
Is There a Specific Amount of Carbohydrates to Eat Daily?
Carbohydrate Content in Foods
For diabetes meal planning, one carb serving is equal to 15 grams of carbohydrates.
Here are some foods that have around 15 grams of carbohydrates:
Non-starchy vegetables, including carrots, asparagus, and leafy greens like broccoli and spinach, are much lower in carbohydrates than starchy vegetables. For instance, one-half cup of cooked broccoli contains just 5 grams of carbohydrates.
Protein and fat sources do not contain enough carbohydrates to count toward your daily allowance. However, they are important to include in each meal to slow the uptake of glucose in your bloodstream and provide you with energy.
Diabetes-Friendly Snacks for 200 Calories or Less
Sample Day of Eating
The following sample meal plan provides roughly 1,800 calories. It is divided into 40–60 grams of carbohydrates per meal and 15–30 grams of carbohydrates per snack. The amount of carbohydrates per food is listed in parentheses.
Meal Planning Suggestions
Breakfast:
Total carbohydrates: 63 grams
Snack:
Total carbohydrates: 25 grams
Lunch:
Total carbohydrates: 51 grams
Total carbohydrates: 30 grams
Dinner:
Total carbohydrates: 49 grams
The Best Breakfasts If You Have Diabetes
How to Get Started Carb Counting
Here are a few tips to help you get started counting carbs.
Learn How to Read Food Labels
Nutrition Facts labels located on most food items tell you how many carbohydrates are in one serving. This means that if you consume more than the serving size, you’ll need to account for the additional carbohydrates.
For example, if a bag of chips contains two servings per bag, one serving equals 15 grams of carbohydrates. If you eat the entire bag of chips, you’ll have consumed two of those servings, or 30 grams of carbohydrates.
You don’t have to worry about adding the fiber and sugar content because they’re already included in the total carbohydrate content listed on food label.
Measure Serving Sizes
When you first start carb counting, it’s important to accurately account for carbs in all food sources.
Measuring out serving sizes greatly improves accuracy and helps you to become familiar with portion sizes. For some foods, you may find it helpful to use a food scale for an accurate measurement.
Keep a Food Diary
To make it easier to stay aware of your carbohydrate intake, try keeping a food diary. This is a great tool to help you keep track of your carb intake. It can also help you learn more about your eating patterns and help you identify foods that negatively impact your blood glucose levels.
Some people choose a pen and paper food diary, while others find using an app or making notes on their phone easier.
Carbohydrate Counting and Plate Method Meal Plans for Type 2 Diabetes
Talk With a Dietitian
If you want to start counting carbs but aren’t sure if it’s right for you, consider meeting with a registered dietitian. A dietitian can answer any questions you may have and work with you to develop a meal plan based on your food preferences, budget, and individual carbohydrate needs.
Summary
Counting carbs is a proven method to promoteglycemic control(managing your blood sugar levels). It involves setting a daily carbohydrate target in grams and dividing the number throughout the day,
For best results when carb counting, choose high-quality carbs and avoid processed foods. The goal is to choose more nutrient-dense carbohydrates that include vitamins, fiber, and minerals. Pair these with lean proteins, non-starchy vegetables, and healthy fats for a balanced diet.
A Word From Verywell
If you have diabetes, carbohydrate counting is a great tool to learn portion control and keep your blood sugar in check. If you decide to start counting carbs, it’s important to give yourself grace throughout the process and avoid getting too caught up in the numbers.
If you’re newly diagnosed and haven’t received a personalized diet education, it’s best to speak with a registered dietitian or certified diabetes educator. If you’re unsure where to find a registered dietitian, have a conversation with your primary healthcare provider, who can refer you to one.
Frequently Asked QuestionsAccording to the CDC, people with diabetes should get about half of their daily calories from carbohydrates. If you eat 1,800 calories per day, around 900 of them should come from carbs.Learn MoreHigh Carb FoodsYes. During times of stress, your body releases the stress hormone cortisol. When cortisol levels are high, your body doesn’t properly respond to insulin. This causes elevated blood sugar levels.Popcorn, Greek yogurt, and boiled eggs are all excellent on-the-go snacks for people with diabetes. Raw vegetables paired with hummus is also a great option.
According to the CDC, people with diabetes should get about half of their daily calories from carbohydrates. If you eat 1,800 calories per day, around 900 of them should come from carbs.Learn MoreHigh Carb Foods
According to the CDC, people with diabetes should get about half of their daily calories from carbohydrates. If you eat 1,800 calories per day, around 900 of them should come from carbs.
Learn MoreHigh Carb Foods
Yes. During times of stress, your body releases the stress hormone cortisol. When cortisol levels are high, your body doesn’t properly respond to insulin. This causes elevated blood sugar levels.
Popcorn, Greek yogurt, and boiled eggs are all excellent on-the-go snacks for people with diabetes. Raw vegetables paired with hummus is also a great option.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.What is diabetes?American Diabetes Association.Types of carbohydrates.American Diabetes Association.Get to know carbs.American Diabetes Association Professional Practice Committee.5. Facilitating behavior change and well-being to improve health outcomes:Standards of medical care in diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S60-S82. doi:10.2337/dc22-S005Centers for Disease Control and Prevention.Diabetes and carbs.Michigan Medicine of University of Michigan Health.Diabetes: counting carbs if you don’t use insulin.Diabetes Education Online of the University of California.Blood sugar & other hormones.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.What is diabetes?American Diabetes Association.Types of carbohydrates.American Diabetes Association.Get to know carbs.American Diabetes Association Professional Practice Committee.5. Facilitating behavior change and well-being to improve health outcomes:Standards of medical care in diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S60-S82. doi:10.2337/dc22-S005Centers for Disease Control and Prevention.Diabetes and carbs.Michigan Medicine of University of Michigan Health.Diabetes: counting carbs if you don’t use insulin.Diabetes Education Online of the University of California.Blood sugar & other hormones.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.What is diabetes?American Diabetes Association.Types of carbohydrates.American Diabetes Association.Get to know carbs.American Diabetes Association Professional Practice Committee.5. Facilitating behavior change and well-being to improve health outcomes:Standards of medical care in diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S60-S82. doi:10.2337/dc22-S005Centers for Disease Control and Prevention.Diabetes and carbs.Michigan Medicine of University of Michigan Health.Diabetes: counting carbs if you don’t use insulin.Diabetes Education Online of the University of California.Blood sugar & other hormones.
National Institute of Diabetes and Digestive and Kidney Diseases.What is diabetes?
American Diabetes Association.Types of carbohydrates.
American Diabetes Association.Get to know carbs.
American Diabetes Association Professional Practice Committee.5. Facilitating behavior change and well-being to improve health outcomes:Standards of medical care in diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S60-S82. doi:10.2337/dc22-S005
Centers for Disease Control and Prevention.Diabetes and carbs.
Michigan Medicine of University of Michigan Health.Diabetes: counting carbs if you don’t use insulin.
Diabetes Education Online of the University of California.Blood sugar & other hormones.
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