Carbohydrates—sugars, starches, and fiber—are a critical nutrient that is converted to sugar and used as fuel for the body. Individuals with
diabetes, a group of metabolic conditions characterized by high blood sugars, can be impacted by how many and what type of carbohydrates, or carbs, they consume. This is why properly managing carbs is an important part of a diabetes
treatment plan. Show
 This article covers carb guidelines for individuals with diabetes, as well as how to plan out what you eat. It also offers a sample meal plan. Carb Guidelines for People with DiabetesIndividuals with diabetes should get around 50% of their calories from carbohydrates. This means someone who eats 1,600 calories a day should eat 800 calories from carbs. Since carbs provide 4 calories per gram, this is equivalent to 200 grams of carbs per day. Your personal target may vary. Guidelines from the American Diabetes Association note there is no exact percentage of calories from carbs, protein, and fat for individuals with diabetes. A registered dietitian, nutritionist, or certified diabetes educator (CDE) can create personalized meal plans for individuals with diabetes. These plans are based on things like:
During digestion, the body breaks down carbs into glucose, or sugar. The glucose then floods the bloodstream and gets processed so the body can use it for energy. In those with diabetes, the glucose stays in the blood, which can lead to serious health problems. What Determines Ideal Carb Count?Work with your healthcare team to decide how many carbs you need every day. Some things that will influence your carb intake include:
How you spread your carbs out throughout the day will depend on things like:
A good way to figure out your ideal carb intake is to
test your blood sugar before and after you eat. If your blood sugar is within target range
two hours after a meal, your meal plan is working. If it's higher, you may need to adjust your meal plan.
How Do You Plan Your Carb Intake?Mapping out your daily meals can help you make sure you balance your carb intake appropriately. Goals to keep in mind:
Nutrition labels on packaged foods always list carbs per serving. If a food doesn't have a label, consult a food journal app. These apps let you input foods and portion sizes to find the approximate number of carbs they contain. It's helpful to pair carbs with a protein and fat. Doing so will slow glucose uptake by your bloodstream. Some individuals may
benefit from eating the same amount of carbs during each meal. This can help take the guesswork out of managing your insulin medication, especially if you take fixed doses. How Do You Choose What Carbs to Eat?It's best to choose complex carbs over refined, or simple carbs. Refined carbs are sources that have been processed and stripped of important nutrients like fiber, folate, and iron. Most processed and packaged foods fall into this category. Some examples include:
Complex carbohydrates, on the other hand, are slower-burning starches like whole grains. These contain more nutrients than simple carbs. They also usually contain more fiber, which can make you feel fuller, longer. Examples of complex carbs include:
It's important to be mindful of portion size when eating complex carbs. Using the Glycemic Index As a GuideThe glycemic 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 your blood sugar rise faster than foods with a low GI, like complex carbs. If you do eat something with a higher GI, combine it with a lower GI food. This will help lessen its effect on your blood sugar. Other ConsiderationsOther things to keep in mind:
You don't need to plan your meals alone. A nutritionist can help you choose a plan that works with your budget, preferences, and needs. Sample Meal PlanThis sample 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 Snack
Total carbohydrates: 22 g Including Sugars, Fat, and ProteinWhen monitoring your carbs, it's important to also pay attention to sugars, fats, and proteins. Sugar can have a place in a lower-carb diet. Be aware, though, that it has zero nutrient density. This means it has no vitamins or minerals. High-quality fats and proteins play a big role in diabetes management. They provide 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 added sugars for adults with diabetes. As a point of reference, the Dietary Guidelines for Americans recommend that adults without diabetes get no more than 10% of their calories from added sugar. The American Heart Association recommend an even lower limit of no more than 6% of daily calories from added sugar. Specifically, that looks like:
If you have diabetes, you will need to work with your healthcare provider to find the right daily amount of added sugar. A nutritionist or CDE can also help with this decision. Adding Fat and ProteinProtein and healthy fats keep you feeling fuller longer. Adding these foods to your diet can help your body manage your glucose levels. Proteins to include:
Fats to include:
SummaryA dietitian or other professional can help you find your ideal carb intake to manage your blood sugar. Referencing the glycemic index for the foods you're considering eating can help you make informed choices. If possible, try to avoid eating refined carbs like white bread and white rice because they lack important nutrients. Instead, choose complex carbs like whole grains and vegetables, which contain more nutrients and help you feel full. Finally, limit your intake of added sugars and be sure to eat protein and healthy fats. A Word From VerywellDiabetes self-management education (DSME) is an effective tool that provides resources and support to individuals with diabetes. This can be especially helpful if you were recently diagnosed. DSME has been proven to help diabetes outcomes. If you have not received this type of education, ask your healthcare provider where you can find a certified diabetes educator. Frequently Asked Questions
How many carbs should a woman have a day to lose weight?For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.
Is 100 carbs a day low carb?While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.
How many carbs can a woman have on a low carb diet?A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.
How many carbs should I be eating to lose weight?Losing weight requires you to burn more calories than you consume. Experts say you should aim to burn 500 calories more than what you eat each day. As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight.
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How many carbs should a woman have per day
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