Table of ContentsView AllTable of ContentsGeneral GuidelinesIdeal Carb CountPlanning Your CarbsHow to Choose CarbsSample Meal PlanSugars, Fat, and ProteinFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
General Guidelines
Ideal Carb Count
Planning Your Carbs
How to Choose Carbs
Sample Meal Plan
Sugars, Fat, and Protein
Frequently Asked Questions
Your body needscarbohydrates—sugars, starches, and fiber—for energy.But how many carbs you need per day can vary, particularly when you havediabetes.
Knowing the amount and types of carbs you eat is key for managing blood sugar levels.Balancing carbs with other nutrients like proteins can also reduce the impact on blood sugar.
This article covers carb guidelines for individuals with diabetes, as well as how to plan out what you eat. It also offers a sample diabetes meal plan that includes the number of carbs per meal.
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How Many Carbs Per Day When You Have Diabetes
Most people with diabetes should get around 50% of their daily calories fromcarbohydrates.This means a person who eats 1,600 calories a day should be eating about 800 calories from carbs. Since carbs provide 4 calories per gram, this breaks down to 200 grams of carbs per day.
Some people with diabetes may choose to eat a lower carbohydrate diet. Guidelines from the American Diabetes Association note there is no exact percentage of calories from carbs, protein, and fat that people living with diabetes need to eat.
Aregistered dietitian nutritionist,nutritionist, orcertified diabetes educator(CDE) can create personalized meal plans for people with diabetes that consider factors like:
Carbs and Blood SugarDuringdigestion, the body breaks down carbs into sugar (glucose). Sugar floods the bloodstream and gets processed so the body can use it for energy. In people with diabetes, glucose stays in the blood and can lead to health problems.
Carbs and Blood Sugar
Duringdigestion, the body breaks down carbs into sugar (glucose). Sugar floods the bloodstream and gets processed so the body can use it for energy. In people with diabetes, glucose stays in the blood and can lead to health problems.
A Guide to Carb Counting With Diabetes
What Determines Ideal Carb Count?
If you have diabetes, you’ll need to work with your healthcare team to decide how many carbs you need to eat every day. Some things that will influence your carb intake include:
How you spread the carbs you eat out throughout the day will depend on things like:
One way to figure out your ideal carb intake is totest your blood sugarbefore and after you eat. If your blood sugar is within thetarget rangetwo hours after a meal, your meal plan is working well for you.If it’s higher, you may need to adjust your meal plan.
Target Blood Glucose Levels 2 Hours After EatingGroupGoalAdults who are not pregnant180 mg/dL or lessPregnant individuals with gestational diabetes120 mg/dL or lessPregnant individuals with preexisting type 1 or type 2 diabetes120 mg/dL or lessSource: The American Diabetes AssociationGuidelines for Blood Glucose MonitoringHow Do You Plan Your Carb Intake?Mapping out your daily meals will help you make sure that you’re balancing your carb intake. Here are some goals to keep in mind:45 to 60 grams of carbs per meal or less15 to 30 grams of carbs per snack or lessNutrition labels on packaged foods always list carbs per serving. If a food does not have a label, check a food journal app that lets you input foods and portion sizes to find the approximate number of carbs they have.When you’re making meals and snacks, remember that it’s helpful to pair carbs with protein and fat. The combination slows glucose uptake in your bloodstream.Some people with diabetes benefit from eating the same amount of carbs at each meal. You might find that this eating routine takes the guesswork out of managing your insulin medication, especially if you takefixed doses.A Guide to Carb Counting With DiabetesHow Do You Choose What Carbs to Eat?When you’re choosing carbs, look for complex carbs over simple“refined” carbsthat have been processed and stripped of key nutrients like fiber,folate, andiron. Most processed and packaged foods are made with refined carbs, including:White breadCrackersPastaWhite riceComplex carbohydrates are slower-burning starches likewhole grains. These carbs have more nutrients than simple carbs, as well as more fiber, which can make you feel fuller for longer.Examples of complex carbs include:Brown riceOatsQuinoaFarroBarleyFruitsVegetablesEven though complex carbs offer more nutrition, you still need to be mindful of portion sizes.The Different Types of CarbohydratesUsing the Glycemic Index As a GuideTheglycemic index (GI)is a system that ranks foods based on how quickly they cause your blood sugar to rise.Foods with a high GI, like refined carbs, make yourblood sugar risefaster than foods with a low GI, like complex carbs. If you eat something with a higher GI, combine it with a lower GI food to lessen its effect on your blood sugar.GI of Common FoodsOther ConsiderationsWhen you’re figuring out how to include carbs in a diabetes meal plan, here are a few other things to keep in mind:Studies have shown thateating a lower-carbbreakfast may help improve your weight and blood sugar levels. Other studies have shown that ahigh-fat, high-protein breakfastcan help reduce blood sugar levels throughout the day.Eating ahigh-fiber lunchwith plenty of veggies and whole grains will help keep you fueled throughout the afternoon.You can make a filling, nutrient-dense dinner with lean protein, green veggies, and a complex carb on the side.Juice, milk, soft drinks, and alcohol are usually high in carbs. If you’re limiting your carb intake, these drinks can count for a lot. Stick to water, sparkling water, coffee, and tea.Working with aregistered dietitian nutritionistcan help you come up with a diabetes eating plan that works with your budget, preferences, and needs.The Best Diabetic Meal Delivery Services, Tested and Dietitian-ApprovedSample Meal PlanThis sample diabetes meal plan provides roughly 45 to 60 grams of carbs per meal and 15 to 30 grams of carbs per snack. The number of carbs per item is listed in parentheses.Breakfast3 eggs with two slices of whole-grain toast, lettuce, tomato (30 g)1 small piece of fruit (15 g)Total carbohydrates: 45 gLunchSalad with lettuce, cucumber, carrot, 1/4 avocado (5 g)1 cup low-sodium lentil soup (30 g)3 cups air-popped popcorn (15 g)Total carbohydrates: 50 gSnack1 small apple (15 g)1 tablespoon peanut butter (3 g)Total carbohydrates: 18 gDinner4 oz grilled salmon (0 g)1 cup roasted asparagus with 1/2 cup cannellini beans (20 g)1 large sweet potato (35 g)Total carbohydrates: 55 gSnack1 nonfat plain Greek yogurt (7 g)3/4 cup blueberries (15 g)Total carbohydrates: 22 gHow to Make a 1600-Calorie Meal PlanIncluding Sugars, Fat, and ProteinWhen you’re monitoring carbs, it’s important to also pay attention to sugars, fats, and proteins.Sugar can have a place in a lower-carb diet but since it has no vitamins and minerals, it’s not offering any real nutrition. High-quality fats and proteins play a big role indiabetes managementbecause they provide the body with energy and can slow the entry of glucose into the bloodstream.How Much Added Sugar Is Right for You?There is no current guidance for addedsugars for adults with diabetes.The Dietary Guidelines for Americans recommend that adults who do not have diabetes get no more than 10% of their daily calories from added sugar.The American Heart Association (AHA) recommends an even lower limit—no more than 6% of daily calories from added sugar.Specifically, the recommendations advise:No more than 6 teaspoons (25 grams) of added sugar for an adult who was assigned female at birth who does not have diabetesNo more than 9 teaspoons (37.5 grams) of added sugar for an adult who was assigned male at birth who does not have diabetesIf you have diabetes, you will work with your provider to find out the daily amount of added sugar you can have while still meeting your goals.Adding Fat and ProteinProtein and healthy fats keep you feeling fuller longer and can help you keep your blood sugar levels in check.Proteins to include:Meat, such as poultry, fish, and lean red meatsEggsBeans and legumesSoybeans,tempeh, and tofuNuts and seedsFats to include:Avocado and avocado oilOlive oil and olivesNuts and nut butterSeeds, such as sesame seeds, pumpkin seeds, sunflower seeds, etc.High-quality, full-fat, grass-fed dairy productsDiabetes Self-Management EducationDiabetes self-management education (DSME)is an effective tool that provides resources and support to people living with diabetes. DSME can be very helpful right after you’ve been diagnosed and are still learning about the condition.DSME has been proven to help diabetes outcomes.If you have not had this type of education, ask your healthcare provider where you can find a certified diabetes educator where you live.Crafting a Meal Plan for People With Type 2 DiabetesSummaryFiguring out the right amount of carbohydrates you can have each day is an important part of crafting a diabetes meal plan. You can use the glycemic index to check how the foods you want to eat would affect your blood sugar, especially when they’re part of a meal with protein and fat.Try to avoid eating refined carbs like white bread and white rice because they lack important nutrients. Instead, choose nutritious complex carbs like whole grains and vegetables. You’ll also want to limit your intake of added sugars, which don’t add any nutritional value to your diet.Frequently Asked QuestionsMost people should aim to get 45% to 65% of their daily calories from carbs.There is no exact definition of low-carb. A diet in which you get fewer than the recommended 45% to 65% of your daily calories from carbohydrates could be considered low-carb.Learn MoreUsing the Ketogenic Diet to Manage DiabetesYes. This could be considered low carb.Learn MoreHigh Carb Foods
Guidelines for Blood Glucose Monitoring
How Do You Plan Your Carb Intake?
Mapping out your daily meals will help you make sure that you’re balancing your carb intake. Here are some goals to keep in mind:
Nutrition labels on packaged foods always list carbs per serving. If a food does not have a label, check a food journal app that lets you input foods and portion sizes to find the approximate number of carbs they have.
When you’re making meals and snacks, remember that it’s helpful to pair carbs with protein and fat. The combination slows glucose uptake in your bloodstream.
Some people with diabetes benefit from eating the same amount of carbs at each meal. You might find that this eating routine takes the guesswork out of managing your insulin medication, especially if you takefixed doses.
How Do You Choose What Carbs to Eat?
When you’re choosing carbs, look for complex carbs over simple“refined” carbsthat have been processed and stripped of key nutrients like fiber,folate, andiron. Most processed and packaged foods are made with refined carbs, including:
Complex carbohydrates are slower-burning starches likewhole grains. These carbs have more nutrients than simple carbs, as well as more fiber, which can make you feel fuller for longer.
Examples of complex carbs include:
Even though complex carbs offer more nutrition, you still need to be mindful of portion sizes.
The Different Types of Carbohydrates
Using the Glycemic Index As a Guide
Theglycemic index (GI)is a system that ranks foods based on how quickly they cause your blood sugar to rise.
Foods with a high GI, like refined carbs, make yourblood sugar risefaster than foods with a low GI, like complex carbs. If you eat something with a higher GI, combine it with a lower GI food to lessen its effect on your blood sugar.
GI of Common Foods
Other Considerations
When you’re figuring out how to include carbs in a diabetes meal plan, here are a few other things to keep in mind:
Working with aregistered dietitian nutritionistcan help you come up with a diabetes eating plan that works with your budget, preferences, and needs.
The Best Diabetic Meal Delivery Services, Tested and Dietitian-Approved
This sample diabetes meal plan provides roughly 45 to 60 grams of carbs per meal and 15 to 30 grams of carbs per snack. The number of carbs per item is listed in parentheses.
Breakfast
Total carbohydrates: 45 g
Lunch
Total carbohydrates: 50 g
Snack
Total carbohydrates: 18 g
Dinner
Total carbohydrates: 55 g
Total carbohydrates: 22 g
How to Make a 1600-Calorie Meal Plan
Including Sugars, Fat, and Protein
When you’re monitoring carbs, it’s important to also pay attention to sugars, fats, and proteins.
Sugar can have a place in a lower-carb diet but since it has no vitamins and minerals, it’s not offering any real nutrition. High-quality fats and proteins play a big role indiabetes managementbecause they provide the body with energy and can slow the entry of glucose into the bloodstream.
How Much Added Sugar Is Right for You?
There is no current guidance for addedsugars for adults with diabetes.
The Dietary Guidelines for Americans recommend that adults who do not have diabetes get no more than 10% of their daily calories from added sugar.The American Heart Association (AHA) recommends an even lower limit—no more than 6% of daily calories from added sugar.
Specifically, the recommendations advise:
If you have diabetes, you will work with your provider to find out the daily amount of added sugar you can have while still meeting your goals.
Adding Fat and Protein
Protein and healthy fats keep you feeling fuller longer and can help you keep your blood sugar levels in check.
Proteins to include:
Fats to include:
Diabetes Self-Management EducationDiabetes self-management education (DSME)is an effective tool that provides resources and support to people living with diabetes. DSME can be very helpful right after you’ve been diagnosed and are still learning about the condition.DSME has been proven to help diabetes outcomes.If you have not had this type of education, ask your healthcare provider where you can find a certified diabetes educator where you live.
Diabetes Self-Management Education
Diabetes self-management education (DSME)is an effective tool that provides resources and support to people living with diabetes. DSME can be very helpful right after you’ve been diagnosed and are still learning about the condition.DSME has been proven to help diabetes outcomes.If you have not had this type of education, ask your healthcare provider where you can find a certified diabetes educator where you live.
Diabetes self-management education (DSME)is an effective tool that provides resources and support to people living with diabetes. DSME can be very helpful right after you’ve been diagnosed and are still learning about the condition.
DSME has been proven to help diabetes outcomes.If you have not had this type of education, ask your healthcare provider where you can find a certified diabetes educator where you live.
Crafting a Meal Plan for People With Type 2 Diabetes
Summary
Figuring out the right amount of carbohydrates you can have each day is an important part of crafting a diabetes meal plan. You can use the glycemic index to check how the foods you want to eat would affect your blood sugar, especially when they’re part of a meal with protein and fat.
Try to avoid eating refined carbs like white bread and white rice because they lack important nutrients. Instead, choose nutritious complex carbs like whole grains and vegetables. You’ll also want to limit your intake of added sugars, which don’t add any nutritional value to your diet.
Frequently Asked QuestionsMost people should aim to get 45% to 65% of their daily calories from carbs.There is no exact definition of low-carb. A diet in which you get fewer than the recommended 45% to 65% of your daily calories from carbohydrates could be considered low-carb.Learn MoreUsing the Ketogenic Diet to Manage DiabetesYes. This could be considered low carb.Learn MoreHigh Carb Foods
Most people should aim to get 45% to 65% of their daily calories from carbs.
There is no exact definition of low-carb. A diet in which you get fewer than the recommended 45% to 65% of your daily calories from carbohydrates could be considered low-carb.Learn MoreUsing the Ketogenic Diet to Manage Diabetes
There is no exact definition of low-carb. A diet in which you get fewer than the recommended 45% to 65% of your daily calories from carbohydrates could be considered low-carb.
Learn MoreUsing the Ketogenic Diet to Manage Diabetes
Yes. This could be considered low carb.Learn MoreHigh Carb Foods
Yes. This could be considered low carb.
Learn MoreHigh Carb Foods
14 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.Slavin J, Carlson J.Carbohydrates.Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163Centers for Disease Control and Prevention.Carb counting.American Diabetes Association.2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S17-S38. doi:10.2337/dc22-S002American Diabetes Association.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-S005American Diabetes Association.6. Glycemic targets:Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1): S83–S96. doi:10.2337/dc22-S006American Diabetes Association.Meal planning.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.Am J Clin Nutr.2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Harvard T.H. Chan School of Public Health.Sugary drinks.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025, 9th Edition.American Heart Association.Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars.American Heart Association.Added sugars.Powers MA, Bardsley J, Cypress M, et al.Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics.J Acad Nutr Diet. 2015;115(8):1323-34. doi:10.1016/j.jand.2015.05.012Shilpa J, Mohan V.Ketogenic diets: Boon or bane?Indian J Med Res. 2018;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18Additional ReadingAmerican Diabetes Association.Carb counting and diabetes.
14 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.Slavin J, Carlson J.Carbohydrates.Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163Centers for Disease Control and Prevention.Carb counting.American Diabetes Association.2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S17-S38. doi:10.2337/dc22-S002American Diabetes Association.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-S005American Diabetes Association.6. Glycemic targets:Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1): S83–S96. doi:10.2337/dc22-S006American Diabetes Association.Meal planning.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.Am J Clin Nutr.2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Harvard T.H. Chan School of Public Health.Sugary drinks.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025, 9th Edition.American Heart Association.Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars.American Heart Association.Added sugars.Powers MA, Bardsley J, Cypress M, et al.Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics.J Acad Nutr Diet. 2015;115(8):1323-34. doi:10.1016/j.jand.2015.05.012Shilpa J, Mohan V.Ketogenic diets: Boon or bane?Indian J Med Res. 2018;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18Additional ReadingAmerican Diabetes Association.Carb counting and diabetes.
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.
Slavin J, Carlson J.Carbohydrates.Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163Centers for Disease Control and Prevention.Carb counting.American Diabetes Association.2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S17-S38. doi:10.2337/dc22-S002American Diabetes Association.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-S005American Diabetes Association.6. Glycemic targets:Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1): S83–S96. doi:10.2337/dc22-S006American Diabetes Association.Meal planning.Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.Am J Clin Nutr.2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Harvard T.H. Chan School of Public Health.Sugary drinks.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025, 9th Edition.American Heart Association.Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars.American Heart Association.Added sugars.Powers MA, Bardsley J, Cypress M, et al.Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics.J Acad Nutr Diet. 2015;115(8):1323-34. doi:10.1016/j.jand.2015.05.012Shilpa J, Mohan V.Ketogenic diets: Boon or bane?Indian J Med Res. 2018;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18
Slavin J, Carlson J.Carbohydrates.Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163
Centers for Disease Control and Prevention.Carb counting.
American Diabetes Association.2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement_1):S17-S38. doi:10.2337/dc22-S002
American Diabetes Association.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
American Diabetes Association.6. Glycemic targets:Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1): S83–S96. doi:10.2337/dc22-S006
American Diabetes Association.Meal planning.
Harvard T.H. Chan School of Public Health.Carbohydrates and blood sugar.
Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.Am J Clin Nutr.2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261
Harvard T.H. Chan School of Public Health.Sugary drinks.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025, 9th Edition.
American Heart Association.Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars.
American Heart Association.Added sugars.
Powers MA, Bardsley J, Cypress M, et al.Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics.J Acad Nutr Diet. 2015;115(8):1323-34. doi:10.1016/j.jand.2015.05.012
Shilpa J, Mohan V.Ketogenic diets: Boon or bane?Indian J Med Res. 2018;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18
American Diabetes Association.Carb counting and diabetes.
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