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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!
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.