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Table of Contents. Understanding Carbs. If it's within target range two hours after a meal, then you know your meal plan is working for you. If it is higher, you may need to adjust your meal plan by reducing your carbohydrate intake. Mapping out your daily meals can provide a helpful framework for making sure you're balancing your carb intake. Goals to keep in mind:. When planning your meals, pair any carbs with a protein and fat to slow the uptake of glucose uptake by your bloodstream.
When choosing what carbohydrates to eat when you have diabetes, it's important that you choose those that offer vitamins, minerals, and other elements of nutritional value—not just empty calories.
Skip or limit refined carbohydrates consisting mostly of processed and packaged foods in favor of complex carbohydrates, which are slower-burning starches like whole grains such as brown rice or oats, or veggies like squash or potatoes, in portion-controlled amounts.
The carbohydrate count of all packaged foods can be found by reading the Nutrition Facts label. For foods without a label, a food journal app in which you input specific foods and portion size can determine the approximate number of carbs you're consuming.
Other things to keep in mind:. And remember that you don't have to go it alone when working to plan your meals. A nutritionist, for example, can help you establish a meal plan that works with your budget, preferences, and needs. The following sample meal plan provides roughly 45 to 60 grams of carbohydrates per meal and grams of carbohydrates per snack. The amount of carbohydrate per item is listed in parentheses. Total carbohydrate: 45 g. Total carbohydrate: 18 g carbohydrate.
Total carbohydrate: 55 g carbohydrate. Total carbohydrate: 22 g. While sugar can have a place in a lower-carbohydrate diet, it's important to be aware of the fact that sugar has zero nutrient density, meaning no vitamins or minerals are present.
High-quality sources of fat and protein play a big role in diabetes management, as they can slow the entry of glucose into the bloodstream and be used for energy when you're limiting carbs. When working to monitor your carbs, make sure you are also paying attention to the following. Keep an eye on added sugars in packaged foods, which can be the biggest culprit when it comes to empty carbs. The current Dietary Guidelines for Americans , jointly published by the U.
Department of Agriculture and the U. Specifically, that looks like:. There are no current recommendations for added sugars for adults with diabetes. If you have diabetes, work with your care provider and dietitian, nutritionist, or CDE to determine the daily amount of added sugar that's right for you. Making plates that contain carbs, protein, and healthy fats can help you keep your glucose levels in better balance than by eating simple or refined carbs alone. Proteins to include as part of your healthy diet:.
Fats to include as part of your healthy diet:. Typically "net carbs" is used to mean the amount of carbohydrates in a product excluding fiber, or excluding both fiber and sugar alcohols. You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.
Weight-loss diets based on the glycemic index typically recommend limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes and white bread, and less healthy options such as snack foods and desserts that contain refined flours.
Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2, calories a day, between and 1, calories should be from carbohydrates. That translates to between and grams of carbohydrates a day. You can find the carbohydrate content of packaged foods on the Nutrition Facts label.
The label shows total carbohydrates — which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. The label might also list separately total fiber, soluble fiber and sugar.
Carbohydrates are your body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into your bloodstream, where they're known as blood sugar blood glucose. From there, glucose enters your body's cells with the help of insulin. Glucose is used by your body for energy, and fuels all of your activities — whether it's going for a jog or simply breathing.
Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat. Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases.
Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health. Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories.
Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity. Carbohydrates are an essential part of a healthy diet, and provide many important nutrients. Still, not all carbs are created equal. So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition.
Some people may also feel really hungry when they're not eating enough carbohydrates. Because many carb-rich foods are also good sources of fiber, digestive discomfort like constipation is a common issue with inadequate carb intake. That's why constipation on the keto diet is a real issue. Make sure you're still hitting that daily goal of 25 to 35 grams of fiber and drinking plenty of water to keep things moving. Consuming too much carbohydrate relative to protein and fat may cause you to feel like you have a hard time staying full, as you burn through meals and snacks quickly, causing a sharp spike in blood glucose, followed by a crash.
Over time, constantly riding this "blood sugar roller coaster" could lead to prediabetes or insulin resistance. As a jumping-off point, I generally recommend having a source of carbs at each of your meals. Whether you get it from grains, legumes, starchy veggies, fruit, or dairy is up to you. To help you stay in balance without overthinking, fill half your lunch or dinner plate with non-starchy veggies, a quarter with protein, and the last quarter with carbohydrate.
Spreading your carbs out consistently over the course of the day can also help with keeping your blood sugar stable, which supports continuous energy and balanced mood levels. Here are some examples of meals and snacks that, when you choose one from each category, provide the minimum grams of carbs.
If you need more, of course, listen to what your body is asking for and incorporate additional carbs where it makes sense for you. Save FB Tweet More. Simple carbs are the sugar-both the naturally occurring sugar present in foods and sugar that is added to foods. Some common examples of simple carbs are sugar-sweetened beverages, candy, white flour products, and fruit juice. Many studies have linked a high intake of simple carbs to health issues such as obesity, diabetes, and heart disease.
Simple carbs are what you want to cut back on. Complex carbs are generally higher in fiber and digest more slowly. Some common examples are whole grains, beans and legumes, vegetables, and whole fruit.
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