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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!
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.