How Many Carbs Per Day For A Diabetic?

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!”

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 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!

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