Your doctor may have told you to “count carbs” or use something called the glycemic index to plan your meals. A healthy diet consists of a balance of carbohydrates, proteins, and fats. However, people with type 2 diabetes need to watch carbohydrates carefully. Why? Because when any food that contains carbohydrates is digested, it turns into sugar, which increases your blood-glucose level. It’s pretty basic: Eating too many carbs can raise the amount of sugar in your bloodstream and lead to complications. The key for people like you with type 2 diabetes is to eat carbs in limited amounts at each meal and when you snack. Total carbs should make up about 45 to 60 percent of your daily diet (and be spaced out throughout the day) if you have type 2 diabetes.
There’s no one diet that works for everyone with type 2 diabetes — there are just too many variables: Age, weight, level of physical activity, medications, as well as daily routine and personal preference need to be taken into account. So here’s where your diabetes care team comes in: Talk to your dietitian or diabetes educator to determine the right carb-counting number for you so you’ll be able to provide your body with a steady flow of energy throughout the day, maintain a healthy weight, and manage your blood sugar.
The Basics of Counting Carbs
Counting carbs is an effective way to monitor your carb intake and keep sugar from building up in the blood. You can use these basic tips to help manage your carb consumption:
  • Foods that contain carbohydrates include starches, fruits, vegetables, dairy products, beans, and sweets. Most people with type 2 diabetes should stick to eating around 45 to 60 grams of carbohydrates per meal.
  • For foods that have nutrition labels, add up the grams of carbohydrates per serving and, generally, stick to one serving size. If you eat more than one serving, you’ll have to take this into account.
  • For foods without nutrition labels, estimate the amount of carbohydrates by using a diabetic exchange chart. For example, one small piece of fresh fruit has about 15 grams of carbohydrates.
  • Remember carb counting for beverages. Fruit juices and alcoholic beverages in particular add lots of carbs.
You can check the carbohydrate count in any food by using Everyday Health'sCalorie Counter tool any time.