For people with type 2 diabetes, carbohydrates can have a big impact on blood sugar levels. Monitoring and managing carbohydrate intake is an important part of diabetes self-management. So how many grams of carbohydrates should someone with type 2 diabetes eat per day?
What are carbohydrates?
Carbohydrates, or carbs, are one of the main nutrients found in food. They are the body’s main source of energy. The three main types of carbohydrates are:
- Sugars – Found naturally in foods like fruits, sweeteners like honey, and added sugars like table sugar.
- Starches – Found in foods like bread, pasta, beans, potatoes.
- Fiber – Found in plant foods like fruits, vegetables, whole grains.
During digestion, carbohydrates are broken down into glucose. This glucose enters the bloodstream, raising blood sugar levels. In people with diabetes, the body has trouble properly managing blood glucose levels due to issues with insulin production and/or insulin sensitivity.
How many carbs should a diabetic eat per day?
There is no one-size-fits-all answer to this question. The optimum amount of carbs per day can vary significantly from one person to the next. It depends on many factors like:
- Body size
- Activity level
- Fitness goals
- Any medications being taken
- Overall health status
That said, most diabetes organizations recommend the following general carb intake guidelines:
- Women: Around 45-60 grams of carbs per meal
- Men: Around 60-75 grams of carbs per meal
This would equal roughly 135-225 grams of carbs per day for women and 180-270 grams per day for men. However, some men and women may need fewer or more carbs than this.
Tips for managing carb intake
Here are some tips that can help manage carbohydrate intake as a person with type 2 diabetes:
- Work with a dietitian or diabetes educator to determine a carb goal tailored specifically to your needs.
- Spread carb intake evenly throughout the day – don’t load up at any one meal.
- Focus on getting carbs from healthy, high-fiber foods like vegetables, fruits, beans, and whole grains.
- Limit added sugars, sweets, and refined grains like white bread.
- Pair carbs with protein, fat or fiber as this helps control blood sugar response.
- Check blood sugar regularly to see response to carb intake.
- Take any diabetes medications as prescribed to help manage blood sugars.
- Stay active – exercise helps improve insulin sensitivity and blood sugar control.
Foods with carbs to eat or avoid
When planning meals and snacks, focus on getting carbs from foods like:
| Foods to Eat | Serving Size | Grams of Carbs |
|---|---|---|
| Sweet potatoes | 1 medium potato | 23 grams |
| Oatmeal | 1/2 cup cooked | 15 grams |
| Beans | 1/2 cup | 20 grams |
| Banana | 1 medium | 30 grams |
| Broccoli | 1 cup | 6 grams |
Limit or avoid foods like:
| Foods to Limit or Avoid | Serving Size | Grams of Carbs |
|---|---|---|
| White bread | 1 slice | 15 grams |
| White rice | 1/2 cup cooked | 22 grams |
| Pasta | 1 cup cooked | 43 grams |
| Sugary cereal | 1 cup | 26 grams |
| Fruit juice | 1 cup | 28 grams |
| Candy | 1 regular size bar | 26 grams |
How carbs impact blood sugar
Eating too many carbs or the wrong types of carbs can cause blood sugar spikes and crashes. This rollercoaster effect strains the body’s ability to produce and utilize insulin. Over time it can accelerate the progression of type 2 diabetes. Therefore it’s important to monitor carb quality and quantity.
Simple carbs like sugar and refined grains digest very quickly and dramatically impact blood sugar. Complex carbs like vegetables and whole grains digest more slowly for a gentler, more stable blood sugar response. This emphasises the importance of carb quality.
In terms of carb quantity, everybody has a personal carb tolerance level. Going over this amount typically results in blood sugar spikes. Those newly diagnosed will need to work with their health provider to discover their personal carb range for optimal blood sugar control.
How to count carbs
The two main methods for counting carbs are:
- Basic carb counting: Adding up total grams of carbs per meal or snack
- Advanced carb counting: Adding up total grams of carbs, then subtracting grams of fiber since it does not impact blood sugar
Food labels provide the amount of total carbs and fiber per serving. There are also apps and online food databases that provide detailed carb info for thousands of foods. A dietitian can teach proper carb counting techniques.
Sample carb counts
| Food | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Apple (medium) | 25 grams | 4 grams | 21 grams |
| Baked potato | 37 grams | 3 grams | 34 grams |
| Broccoli (1 cup) | 6 grams | 2 grams | 4 grams |
Setting a carb budget
A daily carb budget or allowance can help ensure blood sugar stays within target range. Steps for setting a carb budget include:
- Get individualized carb range recommendation from healthcare provider.
- Divide daily carb allowance evenly among meals and snacks.
- Weigh and measure foods to count carbs accurately.
- Adjust amounts as needed based on blood sugar response.
For example, if the recommended carb intake is 180 grams per day, this could be divided into three 60-gram carb meals and one 30-gram carb snack. These budgets should be viewed as a starting point and refined over time.
Low-carb and very low-carb diets
Some people with diabetes choose to follow low-carb or very low-carb diets like the ketogenic diet. This involves restricting total daily carb intake to 50 grams or less. Some benefits claimed include:
- Improved blood sugar control
- Weight loss
- Reduced diabetes medication needs
However, very low-carb diets should only be followed under medical supervision due to health risks like hypoglycemia, dehydration and nutrient deficiencies. They are not appropriate for everyone with type 2 diabetes.
Effect of carbs on weight
Carbohydrates contain four calories per gram, just like protein. So limiting foods high in carbs can result in decreased calorie intake and potential weight loss. However, weight management also depends on total calories, portion sizes and activity level.
Reducing refined carbs and replacing them with fiber-rich complex carbs is beneficial both for blood sugar control and weight maintenance in type 2 diabetes. But avoiding carbohydrates altogether is usually not necessary or sustainable long term. Moderation, variety and balance are key.
Conclusion
Determining optimum carb intake requires working closely with your healthcare team, self-monitoring your blood sugar response, and finding an eating pattern you can maintain. Focus on getting most carbs from high-fiber, nutrient-dense sources and properly managing portions. Stay active, take medications as directed and work on a healthy long-term lifestyle plan.
