How Many Carbs Should Type 2 Diabetics Eat Daily?

If you have diabetes, you know that managing blood sugar levels is a daily challenge. One of the most common questions people with type 2 diabetes ask is: How many carbs should type 2 diabetics eat daily?

Carbohydrates are the main nutrient that affects blood sugar levels. Consuming too many carbs can cause blood sugar spikes, while consuming too few can leave you feeling fatigued and deprived. The key is to find a balanced approach that provides steady energy without causing sugar surges.

In this blog, we’ll explore how many carbs per day for diabetics is ideal, the best carbs for diabetics, and how to distribute carbs throughout the day to maintain stable blood sugar levels.

Understanding Carbs and Diabetes

Carbohydrates are the primary source of energy for the body. When you eat carbs, your body breaks them down into glucose, which enters the bloodstream. For people with type 2 diabetes, the body doesn’t use insulin effectively, leading to elevated blood sugar levels.

Managing carbs for diabetics involves not just reducing carbs but also choosing the right types of carbs and consuming them in balanced portions.

The recommended amount of carbs per day for diabetics varies based on age, weight, activity level, and health goals. However, general guidelines suggest:

American Diabetes Association (ADA): Recommends 45-60 grams of carbs per meal, totaling around 135-180 grams of carbs per day.
Moderate Carb Intake: For those seeking better blood sugar control, aim for 100-150 grams of carbs per day.
Low Carb Diets: Some people with diabetes find success with 70-100 grams of carbs per day, focusing mainly on high-fiber, nutrient-dense foods.

For most people with type 2 diabetes, a daily intake of 120-150 grams of carbs is a balanced approach that provides sufficient nutrients without causing blood sugar spikes.

Why Carb Counting Matters for Diabetics

Carb counting is a simple method that helps you keep track of the amount of carbs you eat in each meal and snack. It helps prevent blood sugar spikes by ensuring that you’re consuming the right amount of carbs for your body’s needs.

1 serving of carbs = 15 grams of carbohydrates
For meals, aim for 3-4 carb servings (45-60 grams)
For snacks, limit to 1-2 carb servings (15-30 grams)

Sample Carb Plan for 120 Grams of Carbs Per Day:

Breakfast: Millet porridge with chia seeds and almond milk (30 grams of carbs)
Snack: 1 small apple with a tablespoon of almond butter (15 grams of carbs)
Lunch: Moong dal and vegetable khichdi with salad (40 grams of carbs)
Snack: Greek yogurt with flax seeds (15 grams of carbs)
Dinner: Mixed vegetable curry with a small portion of ragi bhakri (30 grams of carbs)

Best Carbs for Diabetics: What to Include and Avoid

Good Carbs are nutrient-dense, high in fiber, and release glucose slowly, preventing blood sugar spikes. Examples include millets, legumes, whole grains, and non-starchy vegetables.

Bad Carbs are refined, processed, and high in sugar, causing rapid spikes. Avoid white bread, pastries, and sugary drinks.

Best Carbs for Diabetics:

Millets: Low GI, high in fiber; foxtail, barnyard, kodo, little millet.
Legumes: Protein-rich, fiber-dense; moong dal, masoor dal, chickpeas.
Whole Grains: Nutrient-packed; ragi, jowar, bajra.
Non-Starchy Vegetables: Low-carb, fiber-rich; spinach, zucchini, broccoli.
Low-GI Fruits: Vitamins and antioxidants; berries, guava, apple.
Nuts and Seeds: Healthy fats and fiber; almonds, chia seeds, flaxseeds.
Dairy Alternatives: Low-carb, nutrient-rich; unsweetened almond milk, Greek yogurt.

Focus on good carbs to stabilize blood sugar and maintain energy. Avoid bad carbs to prevent spikes.

Carbs to Limit or Avoid:

Refined Grains: White bread, white rice, pasta – low in fiber, high in sugar
Sugary Beverages: Packaged juices, sodas, sweetened teas – high in added sugars
Processed Snacks: Biscuits, cookies, chips – packed with refined flour and sugar
Starchy Vegetables: Potatoes, corn – can cause rapid blood sugar spikes
High-Glycemic Fruits: Mangoes, pineapples, bananas – can be enjoyed in moderation when paired with fiber and protein-rich foods to prevent spikes.

How to Calculate Net Carbs for Diabetics

For diabetics, focusing on net carbs rather than total carbs can be more effective. Net carbs are the total carbs minus fiber, as fiber doesn’t raise blood sugar.

Formula:

Net Carbs = Total Carbs – Fiber

Example:

If a serving of millet porridge has 30 grams of carbs and 5 grams of fiber, the net carbs would be:

30 - 5 = 25 grams of net carbs

Calculating net carbs can help you choose foods that have less impact on blood sugar levels.

How to Distribute Carbs Throughout the Day

Distributing carbs evenly throughout the day prevents blood sugar spikes and keeps energy levels stable.

Breakfast: 30-40 grams of carbs – Ragi porridge with nuts
Lunch: 40-50 grams of carbs – Millet khichdi with vegetable curry
Dinner: 30-40 grams of carbs – Roti made from bajra with lentil soup
Snacks: 15-20 grams of carbs – Greek yogurt with chia seeds or a handful of nuts

Tips for Managing Carbs for Diabetics

Read Food Labels: Look for serving size, total carbs, and fiber content.
Choose Low-Glycemic Foods: Foods with a GI of 55 or less have a slower impact on blood sugar.
Practice Portion Control: The best way to avoid overeating is to chew slowly, focus on your food, and eat mindfully. Be aware and be conscious while eating.
Stay Hydrated: Drinking water helps regulate blood sugar levels.
Stay Active: Walking for 15 to 20 minutes after meals can effectively lower blood sugar and aid digestion.

Conclusion

So, how many carbs should type 2 diabetics eat daily? The ideal carb intake varies but generally ranges from 120-150 grams of carbs per day, spread evenly across meals and snacks.

Managing carbs doesn’t mean cutting them out completely—it’s about choosing the right types of carbs for diabetics that provide steady energy and essential nutrients without causing blood sugar spikes.

Focus on nutrient-dense, fiber-rich options like millets, legumes, and leafy greens, and avoid refined carbs and sugary foods.

Ready to manage your carbs effectively? Start by tracking your daily carb intake, choosing whole grains over refined ones, and balancing meals with healthy fats and plant-based proteins. Want a simple carb-counting guide or a list of low-GI foods? Let us know—we’re here to help you thrive.