Table of Contents[Hide][Show]
Did you know that one of the most commonly asked questions we get is: how many carbs per day is best for a diabetic to eat?
No doubt that’s why you’re here reading this as well, right?
And like many other people you may be totally confused by that question.
That’s not surprising because the amount of carbs recommended does vary depending on where you read it.
Why is this?
Well, there is no specific recommendation for the amount of carbohydrate, that’s why there are so many different numbers.
However, there is good scientific evidence to suggest what’s best. But unfortunately, that information is not getting out to the public (to YOU) as fast as it should.
Luckily though, here at DMP, we pride ourselves on sharing the best evidence-based info, coupled with over a decade of experience because we want you to get the best results. And we’re proud to say what we share works:
As you read on, be prepared to have some of your long held diet beliefs challenged. But also be prepared to be amazed by the possibilities, because with a few dietary changes, you can reverse your diabetes and live your life anew!
Rethinking ‘Mainstream’ Carb Recommendations
Over the years it’s been pretty common practice to recommend a low fat, high carbohydrate diet to people with type 2 diabetes or prediabetes.
It wasn’t so long ago that the American Diabetes Association were stating that: “A place to start is at about 45-75 grams of carbohydrate at a meal.”
That would equate to around 135-225 g carbohydrates per day, excluding snacks.
And globally, diabetes associations have kept emphasizing that people with type 2 diabetes should eat the same as the general population (a high carb, low fat diet), that everything in moderation is fine.
Quite frankly, these large organizations have had you fooled – none of their dietary information has been based on real science!
And the fact is, 45-75 g per meal of carbohydrates per meal is way too high!
If you’ve been eating 225+ grams of carbs per day and wondering why you can’t get your blood glucose levels or A1c under control, there’s a simple answer — you’re eating too many carbs!
What the science shows is you must forget the ‘mainstream’ carb recommendations and flip the nutrition circle on it’s head. Because the goal is to keep your carb intake to less than 25%, not 60% as these large health organizations have been pushing for years.
As you can see, these recommendations suited for the ‘general’ public are highly flawed recommendations for people with type 2 diabetes, and are in fact, keeping you sick!
Like we always say: Diabetes prevention and diabetes treatment are two completely different things.
So be careful because many things you read online lump both prevention and treatment into the same boat – but they are completely different.
Here at DMP, we focus on TREATMENT – and effective treatment of type 2 diabetes and prediabetes, starts with understanding carbs.
Get started right away by grabbing a free copy of our Carbs Cheat Sheet below!
How Many Carbs Should You Eat?
It can vary some from person to person. But overall your goal is to keep your carbohydrate intake to less than 130 grams per day, which is considered the top threshold for a lower carb diet.
Still, although anything below 130 grams is considered low carb, and it’s a good place to start, 130 grams is not that low.
What we’ve found works well for our members is to consume around 50 to 80 grams of carbs per day, or a maximum of 100 grams.
If you do this, you’ll be seeing great improvements to your blood sugar and health, in a very short time!
In the T2Diet Program randomized controlled trial we conducted, people were recommended to consume 100 g carbs per day and the results were astounding!
- Great blood sugar control
- Lower A1c
- Effortless weight loss
- Reduction in medication
Here’s the thing, you can choose to eat a higher carb diet but over time you will likely find it difficult to control your blood sugar levels and many find you need to continually increase your medication. And the reality is, if you struggle to maintain your blood sugar within a healthy range, you put yourself at higher risk for nasty diabetic complications.
Whereas, if you adopt new ways of eating, switching to a lower carb diet, you can reverse your diabetes. Yes, that’s right!
While diabetes is not reversible from a diagnostic standpoint — once you have it, you have it — it can be reversible from a physiological standpoint, which means you can keep your blood sugar within a normal healthy range, minimize or stop medications, and live a healthy life – it’s happening with our members all the time!
Dusty said: “When I started DMP, I was 310 lbs (140kg) and my A1C was 10. I had a very unhealthy lifestyle. Since then, I have lost weight, I am at 190 lbs (86kg) now and my A1C is between 6.5 to 7.0 and no longer have to take medicine. Thank you for what you do!”
A Word Of Caution!
If you are on insulin therapy, it is important to lower your carb intake under close supervision of your health practitioner because you will have to make adjustments to your dosage and a fast rapid change can result in hypoglycemia. Monitor your blood sugar levels closely when making dietary transitions and be aware of symptoms.
Please pin this info; then continue reading…
Where To Get Started With Carbs
Since most people usually have to lower carb intake quite a bit, 120 grams is often a comfortable place to start and then you can tweak and reduce your own individual intake from there.
As a member, we show you exactly how to reduce your carbs to lower blood sugar and A1c, giving you delicious healthy food options, ideas, and alternatives for all the ‘normal’ high carb foods you might be used to eating.
Let’s break 120 grams down per meal right now.
Carbs per meal at 120g carbs per day
- Breakfast: 30 g carbs
- Lunch: 30 g carbs
- Dinner: 30 g crabs
- 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each
This tends to work fairly well for the majority of people when getting started.
For Optimal Long-Term Results: Aim For 50-80g Carbs Per Day
If you focus on eating the right types of carbohydrates, then you won’t really have to focus on carbohydrate counting so closely (what a relief!).
Essentially the right type of diet for lowering blood sugar and A1c is a high plant-based, anti-inflammatory diet, whole foods, lower carb diet.
This sounds complicated but it’s not. Just stick to eating real food and choose non-starchy vegetables as your predominant source of carbohydrates.
If you need help with choosing the right foods, grab a free copy of our Carbs Cheat Sheet.
Over a days worth of eating, your veggie intake, some low carb fruits, a few beans or legumes and other portioned carbs, will add up to around 50-80 grams carbs per day, or a maximum of 100 grams.
This seems to be the sweet spot for achieving exceptional results with blood sugar and A1c, and is sustainable for many.
You may also hear about a ‘very low carb diet ketogenic diet,’ such as an Atkin’s diet or Keto diet, which limits carbs to 20-50g per day. It’s not necessary to limit carbs this low because it cuts out many of the essential plant ingredients that we need.
For instance, a ketogenic diet limits carrots, but carrots provide valuable nutrients and loads of dietary fiber. And while carrots are a little higher in carbs than spinach, they still aren’t really a high carb food, like potatoes, rice, bread, pasta and cereals.
In our experience, people get better results by following a low carb plan, because it provides much more food flexibility and is sustainable for the long term.
50-80 g Carbs Per Day Sample Meal Plan
Breakfast: Veggie scramble – 15 g (aim for between 10-20g)
Lunch: Chicken & veggie salad – 15 g (aim for between 10-20g)
Dinner: Beef coconut curry – 12-15 g (aim for between 10-20g)
Snacks: Berry Bomb 5 g, peanut butter with carrot sticks 5 g, or cottage cheese and berries 10 g. Aim for 5-15 g per snack.
Based off the meals and snacks above the total daily carbs is: 62 grams.
As you can see from this meal plan, you certainly will not be starving!
But it is a different way to eat than you’re probably used to. That’s why we’re here to help you.
As a VIP member, we’ll walk you step-by-step to putting a lower carb healthy eating plan into practice.
We show you exactly HOW to eat to get results, revealing the carb content of problem foods and giving you ample low carb options and alternatives for regular high carb foods – and we make it easy to manage your meal planning over the long term!
Join Us As A Member Today: **Access over 1500+ diabetes-friendly recipes, weekly meal plans, food guides and ongoing support to reach your blood sugar goals.
Busting a Few Nutrition Myths
Avoid grain-based foods: You do not need to eat whole grain foods to get fiber and ‘good’ carbs. You can obtain plenty of fiber from vegetables, nuts and seeds, than from cereals and breads. And grain-based foods, even whole grains are high in carbs and will raise blood sugar.
Enjoy dairy: Dairy products are fine to eat, even full fat varieties. There is no evidence to show these are bad for our health. And in fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yogurt.
Become a detective: When you go shopping, don’t rely on front-of-pack labeling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way you’ll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, don’t just look at the total calories, observe the amount of carbs, fiber and how much sugar an item contains.
Carbs are more important than calories: But overall, the best bet for your diabetes diet is to focus on carb control. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly. And just to be clear, we are talking about a low carb diet here, not a no carb diet! Sure, in the long term, calorie intake is important to achieve and maintain a healthy weight. If you need to, on a lower carb diet, you can control calorie intake by focusing on the amount of food you eat.
Your Practical Action Steps Right Now
If your diet is currently pretty poor or you’re just getting started, begin with around 120 g per day of carbs.
- Breakfast: 30 g carbs
- Lunch: 30 g carbs
- Dinner: 30 g crabs
- 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each
If you want to work on losing weight and getting optimal results for blood sugar and a1c aim for 50-80 g carbs per day.
- Breakfast: 15-20 g carbs
- Lunch: 15-20 g carbs
- Dinner: 15-20 g crabs
- 2 x snacks: 5-10 g carbs each
- Before bed: 10 g carbs
If you don’t know what carbohydrate foods are, grab a free copy of our Carbs Cheat Sheet below – it will outline some common high carb foods, best fruits to eat, and list high, medium and low carb foods.
JoAnn B said: “My A1c started out around 9.5. It has been at 5.4 for the past six months. I have lost close to 50 pounds. Thanks again for all the great recipes and help.”
Michelle G said: “I’m making healthier food choices. Cooking again (huge step) because you’ve shown me quick plans. And prepping and packing lunches! Wish the doctor’s office would have shown YOUR way of doing it when I was first diagnosed. I probably would not have stuck my head in the sand so long! Glad I found you!”
P.S. Please share this info with friends, family or colleagues – it could be life changing for them too -thanks!
My reading was 126 when Poked my finger this morning is that good or bad
Hi Flo, 126 is on the higher side but it’s not terrible. Ideally under 100 is good and over 130 is not good, but you could certainly do some work on getting this down. View a recent podcast I did on morning blood sugar here. I think you will find it will help you a lot!
Thanks this helps me know what to eat for type diabetic
Can’t wait to get started
Awesome information. This is a great place to start. I’m behind on my labs but my FBS have been way too high. My diet has not been good. I’m mentally ready to make a change. So true what I’ve been told 45g carbs per meal. Or 160 per day. Your article is so easy to understand. Makes perfect sense. Thank you!
I really appreciate the detailed explanations you provide on everything. This info about carbs is great and I love the cheat sheet. Thank you so much!
Thanks for your feedback Bev and glad you find it so helpful!
Newly diagnosed with pre-diabetes
Hi Lori and welcome to our corner of the internet where we help people take control of their diabetes and pre-diabetes through low carb living! Take a peek around our site and let us know if you have any questions!
I want to thank you for all the information you give. It is amazing how many medical professionals still use the high carb method for diabetes. Your Information is clear and precise. It can be confusing to people who don’t know anything about diabetes.
Yes, it certainly can be Nancy! Thanks for saying thanks, we appreciate it!
I heard that carbs minus fiber is the true carb number to be used when counting daily carbs, is this true? I also am suffering with a foot ulcer, will this system help me heal faster? All the best and thanks for the help and information.
happy carb counting
Hojo
Hi Lisa, Carbs minus fiber is ‘net carbs’ and is the available carbohydrate digested by your body, as the body doesn’t really digest fiber. Many people use both total and net carbs – here’s some info on that. With the foot ulcer – absolutely! It’s really a priority for you to get your levels under tight control/lower, because the foot ulcers are caused by uncontrolled/high levels. You might consider joining us as a member for the best support to do this.
I have been recently diagnosed with Type 2 Diabetes and immediately did what made sense to me and cut my carb consumption drastically! I limit myself to very little carbs (50 or less per day) and have primarily adopted a carnivore diet of meat, beef, chicken and fish. No potatoes, rice or pasta. I have lost about 25 pounds so far and feel better than I ever have! My blood sugars are in the 90s or sometimes less. I eat as much meat as I want until it takes me to get that full feeling. I do drink a limited amount of milk. I use real fat in my cooking such as butter, meat drippings, lard etc. I eat eggs and some limited cheese. But for the most part I eat meat and eggs. Best diet I have ever done and I feel better than I have felt in many years. I sleep better now and for years suffered from sleep apnea but now I don’t seem to have any issues anymore and sleep sound all night long. Cutting carbs from my diet has been a game changer for me and now I have adopted it as a lifestyle change and no longer a “diet”. No more processed foods and carbs!
This is amazing, Sandy! Keep up the great work!
Are you on any medication? My sugar runs around 130 upon waking up and my A1C is 7.6 I a reading about carnivore diet but I just can’t eat liver or any organs. It just makes me nauseous!
There’s no need to do a carnivore diet Pamela. And getting A1c down from 7.6 to normal is certainly possible. Your morning sugar is at the top level of where you want to see it, and by following the guidelines in this post, you can lower both A1c and morning sugar. If you need more help to do that, join my T2Diet Program – it is scientifically proven to get results!
I always get turned around and worried when the fat grams get high. I am trying to lose weight.
Hi Sharon, this is understandable as we’ve all been programmed this way over decades, believing low fat was the best way to eat. If you lower carbs, you will naturally see an increase in protein and fat, and that’s not a bad thing. In my clinically proven T2Diet Program, people often increase mono and poly unsaurated fats, protein and fiber, while maintaining about the same intake of saturated fat. Cutting carbs and increasing fat will not prevent weight loss, in fact, it often speeds up metabolism and weight loss too. Whichever way you choose to go, you need to trust it and go all in. You might consider taking the T2Diet Program, which is clinically proven to lower A1c, weight and medications.
This is such helpful info. I’ve read so many things and have been so confused and this is the first thing that’s made sense and given some kind of clear guidance. I will try to do it and am considering joining as a member. I was wondering, is there an opportunity to ask questions as a member? I always seem to have some. 🙂
Hi Bev, glad you found the info helpful. Yes, we provide monthly check ins so our members can interact with our nutritionists and other members and ask questions. We hope you will consider joining us.
Me too I have a bad heart to do what they say I can eat for diabetics I can’t eat because of heart problems I don’t know what to eat.
Carolyn, overall, our guidelines are suitable for both conditions. Check out our recommended food list here: https://diabetesmealplans.com/44/
How much does it cost to join this program?
Hi Debbie, view our membership options here: https://diabetesmealplans.com/diabetic-diet-meal-plans/
If you have any questions, please email [email protected] and we’ll be more than happy to help.
Newly diagnosed type 2 here.. I’m a big guy at 6’ 8’ and didn’t know how unhealthy I was. If lowered my A1C from 10.5 to 5.2 in 5 months , and with that 58 lbs have falling off me. I’m hoping all my hard work will be type 2 into remission. Anyone have some tips, or have you gotten into remission?
My wife and I have started the 100 and under carb diet a day and it lowered my A1C from 75 to 6.4 in two months. We mix veggies with meat most dinners and snack on all kinds of nuts and seeds. Some frozen fruit bars are around 10 carbs and come in hardy during the evening. Meat sticks can also help, as well as berries of all kinds and some other fruit and some celery with peanut butter. We both went thru some anxiety after 2 weeks and it was like we were in detox, I guess we really were. Shop and list all foods you think you can fit into the 100 a day routine so you can mix up your diet. Lastly patience is the key,no quick fixes in life work long term. All the best and good luck. The US food system is our enemy and has been since that pyramid thingy they created.
Sounds like you are doing all the right things! Thanks for sharing!!
Hi i find youre article very interesting..but what grocery list would you reccomend for pre diabetic
The same foods as recommended for those with type 2 diabetes, Jennifer! View our recommended food list here.
Can I have the food list please, my husband’s a1c reading is some days as high as 16.
Hi Carolina, you can subscribe to receive the food list by clicking on the image and entering your details. You may also wish to consider joining us as a member for extra help and support.
I really tried to call carbs but sometimes it’s very difficult because I do not have a chart now I do I do know how many cards you were supposed to eat a day even though my doctor could say lower the carbs lower the carbs and I did my best but it got very difficult to count the the carbs but I enjoy my cereal with milk in the morning but then I like to put fruit in it so I guess that’s out of the question but I measure my milk one cup of milk one cup of regular cereal box cereal and one banana blueberries and nuts those that is my favorite breakfast and a big breakfast eater but I had to give up my breakfast any ideas and he had any suggestions will help thank you very much
Hi Angelina, there are other breakfasts to eat and it would be recommended since the breakfast you’re currently having would probably be 50g or more of carbs, and that’s a lot for one meal! Check out these breakfast ideas here.
There was a test ran just recently that studies the effects of pasta and blood sugar it is on Dr. Mercola’s website they had the effects of different temperatures of pasta cooked, cooled, and reheated where the participants all had the same reaction with no variation. they found that eating reheated pasta was a 50% lower spike than eating fresh cooked. The same applied to bread, They found that freezing and defrosting homemade bread could lower blood glucose values from an average of 259 mmol min/L to 179 mmol min/L. Toasting the bread lowered blood glucose from 259 mmol min/L to 193 mmol min/L. If the bread was toasted after freezing and defrosting, the blood glucose level was just 157 mmol min/L. Just thought you might want to know.
Interesting! This was likely related to the effect of resistant starch, which becomes a bit harder to digest and hence may lessen the immediate blood glucose rise. Just keep in mind all the numbers you shared are still elevated so we would not recommend this being a method you rely on for managing diabetes.
Hi Team,
I HAVEN’T SEEN THE FOLLOWING ADDRESSED.
Newly diagnosed, last Wednesday; THIS is so important, – I DON’T cook at all. Don’t want to cook.
Help! Don’t really know what to do. I like to grab and go, I would prefer, delivered pre-planed, pre-made frozen meals. At least to get me started.
What are your thoughts on prepared protein drinks, milk based, low carb, 4gm sugar, 30 gm protein.
Or plant based protein shakes??
Thanks much.
Check the total carbs rather than sugar, see if you can find a prepared protein drink with <5g carbs per serving.
Healthy eating will come much more naturally if you are willing to cook some, but in the meantime stock up on: cottage cheese, nuts, presliced veggies, string cheese, pre-boiled eggs, and deli meats/tuna fish as easy snacks. When you go out to eat pick a meal that contains a protein (chicken, beef, fish) and any vegetables (salad or cooked veggies). Ask the restaurant to omit any rice, pasta, or bread to significantly lower carbs in restaurant food.
I’ve been newly diagnosed with T2 diabetes and was totally confused until I read all of the above. You have cleared up so much for me and I’m eager to start the plan. Although I have a few side effects from Glipizide med, I believe I can do this. Thank you for walking along side me on this journey…. Kim M
There is definitely a huge learning curve when newly diagnosed, but it sounds like you’re off to a great start. Keep looking around our site for plenty of free resources and let us know if you have any questions.
I’d just like to say that, unfortunately, lowering carbs doesn’t work for everyone. My HBA1c was found to be 6.1% 3 years ago during a routine blood test for something else. I was shocked because I was slim and very active with a BMI of just over 19, ate healthily and had been intermittent fasting for 4 years. I immediately did all the research I could, cut right back on carbs to under 50g per day, increasing good fats to make up for the lost calories and upped the exercise with more resistance work. (And yes, I do count everything properly and carefully so I know I’m not eating more carbs than I think.) Within three months my weight had dropped by 8 pounds to 110 and my BMI to below 18. My HbA1c was checked and it had gone up to 6.2%. A year later it had gone up to 6.4% but thankfully dropped again to 6.2% a few months later. I have continued with the regime but my own monitor readings don’t show any improvement. I have tried all sorts of supplements like curcumin, gymnema and psyllium with no obvious effect. Covid prevented any proper clinical follow-up and, anyway, now I have more or less resigned myself to continuing like this. As I’m 72, I think it must be a case of ageing beta cells functioning less well and I also have a slightly underactive thyroid which the GP suggested could account for other metabolic disorders like raised blood glucose. I had a CT scan of the pancreas in 2019 to check it out and there was no apparent problem there. It does seem, from my research, that there is a minority of lean individuals who have this problem but everyone always concentrates on the ‘losing weight’ option which is irrelevant to this group. Or else, they are told they must be TOFI (thin on the outside, fat on the inside) which definitely doesn’t apply to me. I wish there was more recognition of this issue in diabetic publications.
You are correct that lowering carbs alone might not entirely stop the need for medication in some; it’s just one tool that can help people better manage their diabetes and blood sugar levels. Continue to work with your GP to rule out other metabolic conditions and keep up with the healthy lifestyle and weight. It might take time but your body will thank you for continued healthy eating!
I appreciate all the advice u have given me so helpful my a1cis 8.1 thank u God Bless u all please keep educating us .
I am 64 years old and diabetic for the past 25 years. I want to take Medical Nutrition Therapy for T2 diabetes. Can you help me in this regard.
Our blog contains a wealth of information for managing your diabetes through nutrition and diet! We share helpful resources like this Diabetes Friendly Food List and we also have some awesome courses that go into more detail on meal planning and other topics.
I am a prediabetic! My alc is 6.1 and my glucose is 138. My doctor has given me 6 months to use a low carb diet to bring levels down, I paid the 39.99 to do your 30 day plan
Glad you joined us Pam – you can certainly see great changes in 6 months so hope you enjoy the program.
Dear Jedha,
I am diabetic type2 and your recommendations seem to be great. My question is what kind of 45-70% of fats do you recommend? Can you give me an example of fats which are good for me? Animal, nuts or?
Ondrej
Hello Ondrej,
I would focus on monounsaturated fats and omega-3 fats. These include olive oil, avocado, olives, macadamia nut oil, sesame oil, flaxseed oil, sunflower oil (occasionally), walnut oil, almonds, walnuts, macadamia nuts, salmon, tuna, sardines, chia seeds, hemp seeds, and other nuts and seeds. Other fats can be included as well and you can learn more about them here.
hello- would you encourage a pregnant mother to follow the same carb allotment? Who is also diabetic
Hi Brittany,
Great question. Although every women is different, I often find an amount between 90-120 grams of carbohydrates per day works well for most pregnant women. This is still lower than the standard American diet.
I am so happy to have found this website I am looking forward to trying this low carb diet for my 81 year old diabetic self. Was diagnosed in 2007 and my A1C numbers have climbed to 7.9 scaring me cuz I am not going to go on insulin if I don’t have to I have a problem with rapid heartbeat with diabetic meds so I need to do this naturally thank you again
Glad you found us Gretchen and good luck – you can diet control your diabetes if you work at it!
Anything for diabetics from India? It has become a capital of world in diabetes. I feel good people consider it their duty to plan out for India as well.
Hi Valentine, are you able to clarify what you are looking for?
i really need help with the cabs
Hi Willie Mae,
If you are still struggling to lower your carbohydrate intake I would suggest talking with a Registered Dietitian or Nutritionist to help!
I think I lost my 2 recipes on Thursday
Barbara, please go ahead and contact our awesome support team and I am certain they will get the recipes back for you!
Just an observation about your mentioning Dr. Hyman. You seemed to refer to him in a positive manner like we can trust his diet advice. But then you seemed to be pro-dairy and I’m pretty sure he is anti-dairy. I watched a good bit of his diet and health presentation on PBS and he gives completely different diet advice than other docs I’ve seen on PBS. No wonder so many are ignoring the whole diet advice thing. I also watched Dr. Fuhrman and he promotes the near vegan thing. It’s really annoying if you ask me. Everything needs to be in it’s proper category-fact or opinion/theory/belief etc…
A big part of nutrition is figuring out what works well for you- but hence many different schools of thought are born. Everyone at DMP is very research based in our recommendations, so we always stick with the facts. But the slight other problem with research is that even research can be bias depending on who is funding the study, etc. But again it all comes down to what keeps your sugar under control and is something that is sustainable for you– and we find a low carb diet often meets both those criteria. Thanks for sharing your thoughts!
Hi Jedha, I would like to get help for my nutrient and diet. I am a type 1 diabetic. I’ve got this problem for 5 years. Since the beginning of this problem I have lost 18 kilo, and this is making me very weak. I need to gain my weight back to deal with this problem. It has left me without energy and strength. I am under weight. I would like to be help with my diet and nutrients, so I can win this back. I need to know how my diet should be for a type 1 diabetic. (nutrients, also)
I would like to have it the same way you had describe it for a type 2 diabetic, with the same layout.
Thank you very much.
Hi Maritza, our information is geared for type 2 diabetes only. Many of the recommendations and research will be applicable to your situation, but there will be certain things that are different. As far as the weight gain, make sure to add plenty of healthy fat to each meal, as described in this article.
Hi I’m a Registered Dietitian. We recommend 40-45% of calories from carbs a day. Many of these individuals are overweight or obese. Eating 50-80 grams of carbs a day is not realistic and not enough to feed your brain which needs 130g. I am just curious where these numbers come from. Thanks!
Eating 50-80 grams of carbs per day is entirely realistic, especially for overweight and obese individuals. We know because our members are doing it and reversing their diabetes!! All of our numbers and the info we share comes from scientific research Deanna. More and more new research is showing that a low carb diet works best for diabetes treatment. It has also been proven that the brain does not need 130 grams of carbs per day. You can check out our research page which contains many research links (some of which have not yet been added from 2018 discoveries). I’d also recommend you dig around the scientific journals yourself, to get up to date. Many breakthroughs have been occurring in nutrition research that is really helping us turn people’s lives around.
I have no gallbladder so I cannot eat high fat, so what do I do for that? I do want to follow the lower carb option.
Hi Monica, The low carb guidelines are not a high-fat diet but would be considered moderate amounts of fat. Individuals that have had their gallbladder removed initially may have trouble eating higher-fat meal but usually, this gets better with time and your body may tolerate more.
How I make I’m eating the right amount of carbs.
I am 69 years old and was diagnosed with type 2 diabetes 2 years ago. I have never been overweight, have always exercised, don’t smoke or drink and have no health problems. My doctor says my diabetes is inherited. My grandmother had it. My problem is I’ve lost 20 pounds since starting my diabetes meds and cutting my carb intake significantly. I’ve not been able to put on any weight at all. I look like a skeleton. My doctor told me to eat more protein which I’m doing. I’m 5’6” and weight 123. The extra protein doesn’t help. My A1C usually runs 6.6 or 6.7 as I’m still eating some carbs to try to maintain what little weight I have. A good part of my day is spent eating or snacking. If I happen to be away from home and eat lightly or sometimes miss a meal, I immediately lose 2-3 pounds. I try to remember to take snacks with me but sometimes forget. I know my situation is in the minority (I.e. losing too much weight). But why isn’t there a med for people like me who don’t need to lose weight? Thanks for any suggestions.
Has your doctor done a work-up to rule out any other potential causes of weight loss (aside from the medication)? Assuming your doctor does believe it is caused by the medication then you may want to suggest trying an alternative medication as there are plenty of options out there and not all cause weight loss.
In the meantime, why don’t you try adding in some more healthy sources of fat to your diet Pam. Protein is good, but fat will give you more calories which is ultimately what is needed for weight gain. Check out this article for some more information on healthy weight gain!
What can I do to lower my morning blood sugar readings? I get so discouraged waking up to blood glucose readings over 180.
Hi Pam,
Check out our 10 tips for lowering blood sugar in the morning. Here you will find strategies to help!
This is the first time I’ve seen this site. I am a 75 year old woman and was diagnosed with early diabetes 4 months ago with my a1c at 6.8. Since then I have lost 61 pounds, with another 9 to go. Interestingly the only carbs I am eating are green carbs. Probably only 30 each day. My blood pressure with medication is on target and my a1c is 5.27. No medication. This diet you are advocating is absolutely the right move and it works! No starches, no pastas, very rarely a 1/2 whole grain English muffin. Pizza crust is ordered online and made of Cali’flour. I also joined Silver Sneakers thru my secondary health insurance for a reduced price which I urge folks to investigate. With this membership I can go to a gym for no charge and do my aerobic exercise during my spare time with air conditioning and my personal music. This has been a great help for my weight loss and a1c. I have a very good doctor who had warned me my a1c was climbing for 3 years. I am only sorry I didn’t have the capability to test my glucose daily until I had a diagnosis. If you are warned your a1c is rising go on this diet and pay out of pocket for the testing kits. They do not require prescriptions and folks might avoid the permanent loss of some pancreas function. Be proactive and learn a lesson I didn’t learn soon enough.
Fantastic work, Janice! Keep it up!
I’m very surprised this article does not mention that 15 grams = 1 Carb.
This information is not a carb counting tutorial Carmen, we talk about that over here. We encourage people to count actual carb numbers by grams as it’s more accurate that saying 15 grams is 1 carb – that rule unfortunately is not true or accurate. It’s a very simplified method of carb counting.
This article talks about total carbs per meal. What’s more important is the total “net” carbs per meal. That is total carbs-fiber-sugar alcohols = net carbs per food item servings, which will give you net carbs. Calculate the net carbs per food item servings, adding each net carbs results will better show total net carbs per meal. I follow this procedure exclusively when planning each and every meal.
We encourage our members to monitor total carb intake, not just net carbs.
Net carbs doesn’t always accurately capture everything that you’re eating. For example some sugar alcohols DO effect blood sugar, but manufacturers don’t differentiate between which ones do and which ones don’t. (Confusing, I know!!) Furthermore, counting net carbs allows you to eat some relatively higher carb foods that have man-made fiber added to them, but all-in-all aren’t actually healthy products for someone with diabetes. This article will explain everything in a bit more detail.
Certainly you should take net carbs into consideration, but it’s also crucial to be mindful of the total carbs as well.
You’re correct that fruit contains carbohydrate, in fact it’s basically 100% carbohydrate. Although both higher in carbs, we would encourage you to consume whole fruit versus jam, it’s much more satisfying and fresh fruit will have more vitamins compared to cooked fruit. I am not sure if I understood your jam question, so please let me know if there are further questions about that!
Don’t really know how to count carbs just add from labels? I also which the doc had told me a lot more when I was pre-diabetic but my diagnosis was inherited from my Dad. I am now 73
Yes Lazette. Here is some additional carb counting info to help. 73 years young! You can still do a lot to improve your health. Explore our website for more info, you will find lots here.
I tried 3 times to get the free download and it didn’t work!
You are definitely on our email list Marion so please check your junk mail folder as our emails may be going there. If you need more help, contact support.
It is very hard being of Italian descent and giving up pasta because a 1/2 cup of pasta is just a tease. It does not satisfy the craving. What can I do?
Totally understand – pasta is a love for many and 1/2 a cup is nothing! It does take time to make adjustments but is possible. Here are some alternatives that may help. We also have great variety in our weekly meal plans.
Hi, I’m 75 and have been on low carb off and on for 5 or 6 years. I’m also type 2 diabetic. I’ve lost up to 40# on the low carb but it just isn’t working this time. I’m doing it with doctor”s approval. My a1c could be better. Carbs are about 40-50 daily and I take 100 units of insulin daily. I am really discouraged. Any suggestions?
Don’t be discouraged Gay because there are always ways to get better results, you just have to keep tweaking things. Are you eating mainly whole foods – fresh veggies, healthy fats (mainly monounsaturated) and good quality protein? Eating lower carb ‘junk’ can be a trap for many people. Also consider exercise – can you add a bit more. Sleep – are you getting good quality. And stress – keeping it minimal. All these things can influence your numbers too.
Two years ago I was diagnosed with diabetes. Was in emergency room for other reasons. Blood sugar was over 400 and a1c was 13. Wound up in the hospital for two and half months due to a flesh eating bacteria and sepsis. When I got out of hospital a1c was down to 10 and blood sugars were in the 200’s. Today my a1c is down to 5.7 and blood sugars are usually below 100 except in the mornings. My endocrinologist is not concerned about it because my other numbers are great. I am still overweight even though I have lost about 50 lbs. I have kidney failure from the sepsis, have had to have my gall bladder removed and have an almost two food scar that wraps around the inside of my right leg from the flesh eating bacteria. I try to only eat about 130 carbs a day and it seems to work. My problem is that with my leg and where the scar tissue is I cannot do a lot of exercising without rubbing the scar tissue open (it took two months on a wound vac to heal enough to go home and almost another year to close completely). Long story, I am sorry. Basically I would like Any suggestions to help the weight loss and continue to lower my a1c.
Hi Nicole, you could try lowering carbohydrates even more. Aim for half of what you’re currently eating and you will find it helps shift more weight. Eat lots of whole foods such as veggies, healthy fat and protein, and drink plenty of water. Browse some of our top 10 resources.
Very impressive work in much I’ve read. Thanks
I need info on types of fibers, e.g. Soluble, inulin, insoluble.
I’m sure someone had outlined very efficiently in an article about which does what. I’m unable to find it, could you please send it again. I have a sensitive gut and react to some medications, metformin for one. I have since changed it with good results, but I need to work on my bowels.
This may be the info you’re looking for Bonnie
Hello my wife has type 2 diabetes and we are raining heck trying to manage it. Her a1c is not good , and most of the foods we can afford are not good for it. Living off a meager food stamps budget , how can I help my wife manage her bs?
It’s really hard , and I wanna help my loving wife get healthier
Here is a pretty comprehensive list of all Diabetic Friendly Foods— review it with your wife and compare to your current situation. I know some specialty health foods may come at a price, but don’t let that trick you into thinking all healthy foods are pricey. A few budget friendly, and blood sugar friendly foods that come to my mind are: eggs, canned tuna/chicken, frozen vegetables, olives, frozen vegetables, and even beans may be a good choice in this circumstance. Two additional tips: always take advantage of produce that is in season, as those are usually a bit cheaper and make sure to check stores for weekly sales (especially on meat.)
I tried to download the books but it won’t let me.
Hi Darlene,
If you are signed up for our email list check your junk email folder to see if it went there first. I you are still having problems contact our support team!
Type 2 since 2015, my A1c was 10 now down to 6.1 lost 40 lbs. Was on Metformin and Glipizide and my B4 breakfast (fasting) #’s were 113-122, then Doctor took me off the glipizide and now my fasting number are 145-165. My numbers 2 hours after meal are within the lower than 180 range. I am concerned about the morning number but my Doctor does not seem to think it is a problem. She said my daily average is ok. What is your opinion?
For type 2 diabetes the American Diabetes Association and many physicians set the level below 180 after meals and between 70-130 fasting. Fasting levels can vary some in people due to the Dawn Phenomenon. If you can work toward getting your daily numbers a little lower, under 140 after meals, which is considered a ‘normal’ level, it can also help bring morning levels down too. Perhaps you could look a little closer at your diet and lifestyle and see what else you can improve. Still, your physician is probably not concerned about your daily levels because your A1c is within a good range but it can’t hurt to get those daily numbers a little lower if you can.
Good info and do you do meal plans ,if you do what are your fee. Monthly; weekly etc,I would like to know
I have problems with what to eat to keep sugar level down.
Hi Ellae, you can find out about our weekly meal plans here. And if you are unsure of where to get started you might consider taking the 30 Day Turnaround Program.
Jedha, the diabetes websites in the US, UK and here in Canada says a diabetics range is 4-7, my doctor agrees with that range.
This am I was 5.2, had two pieces of multigrain/quinoa toast with homemade blueberry jam, The bread is 7gm’s per slice. The Jam is homemade freezer jam, no sugar or carbs in the mixture and sweetened with Stevia, we use fresh blueberries.
Lunch was a quinoa salad. This is the weekend, two bad carb days for me, for dinner a bit of pizza at our favourite Italian restaurant. The owner makes us one with a paper thin crust.
I should be a bit higher tomorrow am, btw I just had a bout of pancreatitis, docs’ say it’s caused by gallstones, and I believe I’m about to lose the GB.
It’s true that up to 7 or even 8% is an acceptable range that many physicians set with diabetic patients. However, 4-6% is still considered “normal” so if you can keep levels within that range you will be much better for it. You’re doing exceptionally well so nothing to worry about there!
There is still carbs in the fruit in your jam from the naturally occurring sugars, so you technically state there is no carbs in your jam.
Water
Is lacroix sparkling water 0 sugar 0 cal equal to tap per glass.
My skin is very dry and itchy
Nothing is the same as natural water, as it’s in it’s purest form. Lacroix is 0 sugar and calories. If you’re suggesting the Lacroix water may be causing your dry itchy skin, it may be something in it that affects you. It does contain natural flavors and zero calories natural sweeteners, so you never know.
Hi,
My concerns of the day are. My prediabetes and my.food addiction. My A 1 C is 6.1,
Im working on my addiction to food and overeating. In the low carb area is portion control good. Ive taken a break for a month so i can let myself normalize from a huge binge.
When i start counting carbs i eventually stop and go crazy eating. I want to loose weight, but not focus on that but eat healthy. Is there a list of no no foods
Portion control and sticking to a “healthy” foods list can also be a great strategy over ruthlessly counting carbs.
Here’s our recommended food list. If you stick to foods in that list, you will likely control blood sugar without having to count carbs.
We have some great info coming on binge eating, so keep your eyes out here on the DMP blog for that in a few weeks. Good luck Claudia – you can break the pattern.
I think I missed this when I was reading so many blogs after joining at the beginning of the year. It seems just as pertinent today as when you wrote it. Steve wrote, “I have found that I never used to leave food on my plate (grow up with parents that survived the Great Depression and you WILL clean your plate).” OMG! That is so true. I’ve recently noticed that my daughters encourage our grandchildren to clean their plates. OH NO! We are perpetuating the problem. I’m now trying to encourage all of them not to take so much. It is OK to go for seconds if hungry but please don’t encourage cleaning the plate.
PS: Pets don’t need it either!
Very true Jim! Research shows that kids are very good at self regulating. They are more equipped to listen to their body’s cues. It’s definitely true that parents/grandparents play a key role in lifetime food behaviors.
You have been so helpful educating me to manage my diabetes. Can’t thank you enough for your website.
I have type 2 diabetes.
I am in my mid 60’s.
My A1C was 7.3 January 2017
In May it was 6.4!
I typically walk 12 miles a week.
I am on metforman 500mg twice a day.
PORTION CONTROL All things in moderation including moderation!Do your best not to skip meals and snacks.
I do carry diabetic type bars. I keep them in my car. You need them, typically in heavy traffics. They are much better than fast foods.
I have lost 35 pounds in the past year.
Best of luck. Hope this helps.
Great work Pete, congrats!! Thanks for sharing your results and motivation!
Thanks for the info. Just diagnosed as prediabetic at 54. I have been taking BP meds for a couple years now. My complicating factor is I have what my spine surgeon called a “train wreck”. Exercise sends me into agony as it aggravates my nerves . One surgery and they recommend not doing another. I take epidurals which help the pain but I discovered hike my blood sugar. ON metformin now and monitoring. It seems the best advise is that the plan that works for you is the best and it can only be found by experimenting. I have lost close to 20 pounds and would like to lose about 15 more. That also helps my back pain.
I started research and found inf that runs from excellent to downright quackery. There was one that made a tea and said if you drank it for a week you would be cured. I’ve seen enough scams for miracle back pain cures that scams just look like a neon sign to me.
The worst thing so far has been getting my body adjusted to a radically different diet. Between the diet change, opiate pain meds, and my other meds I never know if I need to take something to plug me up or loosen me up. I have found that I never used to leave food on my plate (grow up with parents that survived the Great Depression and you WILL clean your plate). Tonight I left half a burger. Been doing this for a week. All is not lost as the puppy LOVES me.
Again thanks for good information.
Wow, sounds like you’ve been through it Steve but it’s good to see you’re still optimistic. Health problems can be a pain (literally) but there’s always things we can do to assist. Keep up those great efforts!
What product do you recommend to add more fiber to your diet, if you can’t eat enough whole food veggies , fruits or diabetic breads..Thanks, Annette.
Psyllium husks are fabulous Annette.
What are psyllium husks and how do you eat them? Honestly I have no clue. Are they is pill form or what?
Psyllium husks are a type of fiber made from the Plantago ovata plant’s seeds. They can be taken as a fiber supplement to help improve digestive function. And they can also be used as an ingredient in low carb cooking – for instance, we use them as an ingredient in many of our low carb breads. They come as husks or powder and can be purchased in capsules or larger canisters and packets.
Hi, I have just found out I am pre-diabetic. I am wanting to get a1c and blood dubai under control. I have other health issues as well. Question is, should I eat like a diabetic, or insulin resistance?
Brenda, the diets are really the same – research shows the best course of action is to lower your carbohydrate intake and exercise more as both of these factors reduce insulin production (high insulin increases insulin resistance) and increase insulin sensitivity. Diet and lifestyle changes will also help you lose weight if you need to do so.
Hi, just wondering if you need a certain amount of carbs. I am trying to get my blood sugars down. I’ve basically cut all carbs. (As much as possible I’m sure there are some hidden ones.) But no grains nothing and yet my sugars are going up. What gives? I’m doing a Keto diet, eating eggs, cheese, cream, nuts, coconut oil, etc. Today i had a Romain lettuce, taco meat, cheese, and door cream salad. 4 hours later 170 BS. My sugars are at 120-170. Even with eating nothing….I’ve tried fasting, to see if that helps, it did not. HELP!!!
Fasting won’t help in most cases – see info on that here. You could be eating too much fat and not enough fiber, that is a common issue with people eating low carb. While fat isn’t “bad,” if your level of insulin resistance is high, there is still debate that certain types of fat can worsen it in some people. Monounsaturated fats are best – olive oil, avocado, nuts, olives. Fiber helps all round so take a look at that, you may just need more balance there. Could also be a dairy allergy. Or it could be other factors like stress, sleep, and exercise.
Dairy has naturally occuring lactose which is sugar! Try cutting back on dairy and see if this helps!
You are correct about lactose, Marsha- it is a form of sugar. Not all dairy has the same amount of lactose, so that is something to take into consideration when thinking about dairy. Check out this article for a little more insight!
Where can I get a list of food for a type 2 diabetic, this is for my friend.
Check out our food list over here Marjorie.
What are the actual numbers for a healthy AIC?I have been diagnosed as a prediabetic, because my AIC was 6.0. I was told by my physician that medicine was not necessary, but I have to lose at least ten pounds, exercise and watch my diet carefully. I know I can accomplish this goal.My blood sugar has been around 87 to 104 according to the time of day, two hours after having my lunch/breakfast it goes to about 129-135, that is in the last 7 weeks.
Another question–One which I did not ask my doctor. Can I have a glass of wine or a scotch?
Hi Kathleen, nice to “meet” you. 🙂
4-6% is normal range of A1C, so you were obviously at the top of the range there at 6.0. check out this info and numbers on A1C here. And info on alcohol here. Sounds like you’re doing well in bringing everything on track.
I am starting a blog on diabetes and womens health. May i use some of your information. Also what about about men who have heavy jobs. Should their carb intake be more? Thank Gwen
Hi Gwen, You may use quoted info or paraphrase information, however, keep in mind that any information, images, videos etc on this website is copyright to us and therefore if you use info you must include a link back to the source of information (our website). This is the same for any website you use information from. As for carb intake for heavy workers, yes, depending on the individual, in some cases it can be adjusted but you can also increase calories/energy by way of adding more healthy fats.
Hi,
I am a 50yr old, started having to do insulin as well as my metformin to get my A1c down from 11.9 (yikes) down to 6.5. I joined a gym and started working out 3 & 4 times a week but I can’t seem to lose any weight AT ALL with 6mo of hard labor. What gives?
It can be tough Kat, especially with diabetes. But it is possible and usually comes down to what you’re eating. Are you keeping a food diary and monitoring exactly what you eat? It’s the best way to pick up possible flaws. People often focus on quantity and reduce calories, but what’s more important is quality – quality of the foods you eat.
Do u know if eating oatmeal is good fir diabetics?
Hi Tony, oatmeal, it could be okay for you – some people can eat it. But, it is a high carb food.
The question for you is, how is your blood sugar and A1C?
If you are struggling to get it under control you might consider eliminating the oatmeal, or try testing to see if it influences your results. Some foods can be a bit different for each individual. As far as cereals go, oatmeal is likely to be one of the best options. But we’ve also found that many people can’t tolerate it. Hope that helps.
Hi! Just found out I am pre-diabetic. My nutritionist recommended a 160g carb diet. I eat less than that, because I have been on a paleo diet for approx. 4 months, except I don’t consume any sweeteners (honey, agave, maple syrup). She insists that I HAVE to eat at least 130g/day, because otherwise my bloodwork is going to be worse. She insists I start eating whole-grains with almost every meal. This has been going on for a couple of weeks and I still can’t accept it, so I haven’t started adding grains. I have been doing the Whole30 the second time around and my bloodwork is getting better, I even had to lower my thyroid medicine because of it. Please tell me: do I really need this much carb? Do I really have to re-introduce grains? Thank you for your answer!
Do you really need this much carb? NO. Do you really have to re-introduce grains? ABSOLUTELY NOT. Here are Diabetes Meal Plans encourage low carb <120 g/d because research shows it works. If you're not happy with what the nutritionist recommends, get a new more open minded one.
The only thing I would say with being paleo is that's fine BUT make sure you're eating PLENTY of non-starchy veggies and not going overboard on the saturated fat. Most people do paleo and eat way too much fat and not enough fiber and veggies, which isn't a good mix.
Thanks! I have 3 eggs with avocado and tomato for breakfast. Usually some meat and green salad or asparagus or green beans for lunch and dinner. Fish only occasionally since we don’t have too much around here. I eat tuna couple of times a week. Fruits and nuts after working out. Is this ok?
Sounds like a pretty clean natural diet there Zsofia. Well done 🙂
How are your numbers? They are the real measure of whether it’s okay and working for you or not.
My number are slowly getting better. I even had to reduce my thyroid medication by 50% since I started. My insulin went from 14 down to 7 in 1 month.
Awesome Zsofia, congratulations. You must be feeling better already 🙂
how many carbs for someone with type 2
Hi Sadie, the gist of the article is that any reduction in carbohydrate will likely yield improvements in your glucose levels. A good starting place is to limit your intake to under 130 grams of carbs per day, but most of our members find a range between 50-80 grams per day is the sweet spot for great blood sugar control.
Hi I recently found out that my ac1 was 5.9 so I need to make changes to my diet. I came across your site while searching the web. Good information! Any and all help is greatly appreciated.
Welcome Cecilia, glad you found it helpful and shout out if you need help with anything 🙂
Hi Cecilia,
I cannot overemphasize exercise is part of the equation for good A1c reading!
Also, Read the labels on packaged foods! My surprise was brats very low in carbs, although too much fat.
Meat typically being a protein is low in carbs. It is a challenge as part of diabetes is inherited, genetics.
Best wishes, as you are entering a new lifestyle, there is numerous information out there, the challenge is finding what works for you!
Hi, I’ve been working on the diet and exercise approach and have lost 40
Over the past year. However my A1C is still not where it needs to be
Despite Metformin and Invokana being used for 9 months. I don’t want to lose
Any more weight, I eat around 120 carbs a day, can you give me any tips?
Thank you
Congratulations Margaret, well done.
Cut the carbs and increase healthy fat sources. A1C is a direct measure of glucose in the bloodstream so in most cases if you cut carbs it reduces the A1C level. If you don’t want to lose weight, then eat calorie dense foods – avocado, olive oil, nuts and seeds – these will make up the calorie deficit and provide lots of nutrients too. You should talk to your doctor or health care team before cutting carbs but many people eat much lower than 120 g/d so you still have plenty of wiggle room there.
The other thing to consider is what type of carbs you are eating?? If you’re eating your 120 from bread, pasta, rice, noodles – starches, then there could be the problem too. Switch to getting your carbs from fresh vegetables, mostly non-starchy veggies.
Veggies: cabbage, Brussels Spouts,
Spinach, celery, broccoli, cucumbers, asparagus
Fruits: blackberries, raspberries, blueberries, and strawberries
Nuts: pecans, walnuts, macadamia, Brazil nuts
I was just diagnosed with Type 2 diabetes this week. I’ve drastically changed my diet and have started working out daily as well. If I am working out every day, do I get extra carbs?
Hi Sam, Welcome!
Glad to hear you’re motivated to take some action. The answer is no, you don’t get extra carbs if you exercise. You get the extra calories/ energy from healthy fat sources like avocado, olive oil, and nuts. And eat LOTS of vegetables, they ARE carbohydrates 🙂
I’m a type 2 diabetic person this is so confusing to me counting cards and all that I just try to change my diet eat smaller amounts excetera
by the way my a 1 C is off the chain somewhere around 10
Hi Bernadette,
What your doing is a good start Bernadette, and it can be confusing. But if you keep learning it will become easier. Since your A1C is high, if you want to lower it, then you might find counting carbs really helps you understand exactly what you’re eating so you can get a better result in future.