Carbohydrates are the body’s preferred source of fuel, and food sources containing carbohydrates can offer a variety of vitamins, minerals, and other nutrients.
There are three types of carbohydrate: starches, sugars, and dietary fiber.
- Starches are present in plant-based foods such as potatoes, peas, corn, beans, rice, and other grain products.
- Sugars occur naturally in foods such as fruit and milk, but there are also sources of added sugars that are found in highly processed foods, such as candy, cake, and soft drinks.
- Dietary fiber is an indigestible part of plant foods that may help with digestive and heart health.
Individuals with diabetes should focus on choosing carbohydrates from nutrient-rich, whole foods such as fruits, vegetables, beans, whole grains, and dairy products, including low-fat or fat-free milk and yogurt. Foods and beverages with added sugars should be consumed sparingly, regardless of a diabetes diagnosis.
Spreading carbohydrate choices evenly throughout the day helps to prevent spikes and dips in blood sugar. A registered dietitian nutritionist (RDN) can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes.
Recommendations for carbohydrate goals will vary from person to person. For someone who eats 2,000 calories a day, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrate—or three to four servings of carbohydrate. This may vary depending on how frequently a person plans to eat throughout the day.
In meal planning for diabetes, a serving of carbohydrates is equal to 15 grams of carbohydrate. Here are some examples of serving sizes, but refer to the Nutrition Facts Label whenever possible for exact amounts:
- Fresh, frozen, or canned fruit:
- 1 small apple, a 4-inch-long extra-small banana, or a medium orange
- ½ cup fruit cocktail, canned pineapple, or unsweetened applesauce
- Dried fruit:
- 2 tablespoons of raisins or dried cranberries
- Milk and milk substitutes:
- 1 cup (8 fluid ounces) fat-free, low-fat, or lactose-free milk
- 1 cup (8 fluid ounces) unsweetened or light soy beverage
- Yogurt:
- ⅔ cup (6 ounces) unsweetened or light varieties
- Cereal:
- ½ cup cooked oatmeal or grits
- ½ cup bran flakes or plain shredded wheat
- Whole grains:
- ⅓ cup cooked brown rice, quinoa, or whole-wheat pasta
- Other starches:
- ½ hamburger bun or English muffin
- 1 small (6-inch) corn or flour tortilla
- Starchy vegetables:
- ½ cup mashed or boiled potatoes
- ½ cup green peas or corn
- ½ cup black, kidney, pinto, or garbanzo beans
- Sweets and other carbohydrates:
- 1 tablespoon regular syrup, jam, jelly, sugar, or honey
- ½ cup sugar-free pudding
- ½ cup ice cream
For people both with and without diabetes, carbohydrates play an important role in a healthful diet. Whole foods such as fruits and vegetables, beans, whole grains, nuts, and seeds provide dietary fiber, protein, and nutrients to support health.
Meet with an RDN to develop an individualized meal plan that works for you.