How many carbs should a type 2 diabetic eat daily. What are the best ways to count carbs for diabetes management. Which foods are recommended for a diabetes-friendly diet. How does carb intake affect blood sugar levels in type 2 diabetes.

Understanding Carbohydrates and Their Impact on Type 2 Diabetes

Type 2 diabetes affects over 9% of the US population, making it a significant health concern. This condition is characterized by elevated blood sugar levels resulting from the body’s inability to produce or utilize insulin effectively. Managing carbohydrate intake is crucial for individuals with type 2 diabetes, as carbs directly influence blood glucose levels.

Carbohydrates are broken down into three main categories:

• Sugars
• Starches
• Fiber

Each type of carbohydrate affects blood sugar differently, with simple sugars causing rapid spikes and complex carbs providing a more gradual increase. Understanding these differences is essential for effective diabetes management.

The Role of Insulin in Carbohydrate Metabolism

In individuals without diabetes, insulin helps move glucose from the bloodstream into cells for energy use. However, those with type 2 diabetes may experience insulin resistance or insufficient insulin production, leading to prolonged elevated blood sugar levels. This highlights the importance of carb counting and management in diabetes care.

Carb Counting Techniques for Type 2 Diabetes Management

Carb counting is a valuable tool for individuals with type 2 diabetes to maintain healthy blood sugar levels. It involves tracking the grams of carbohydrates consumed in each meal or snack. Here are some effective methods for carb counting:

1. Read nutrition labels carefully, focusing on total carbohydrates per serving.
2. Use the USDA’s FoodData Central database for foods without labels.
3. Keep a food diary to track daily carb intake.
4. Utilize smartphone apps designed for carb counting and diabetes management.

Is carb counting difficult to implement? While it may seem challenging at first, with practice and the right tools, carb counting can become a natural part of your daily routine. Many people find that it provides valuable insights into their diet and helps them make informed food choices.

Determining the Ideal Daily Carb Intake for Type 2 Diabetics

The optimal daily carbohydrate intake for individuals with type 2 diabetes varies based on several factors. These include:

• Activity level
• Body weight
• Individual insulin sensitivity
• Overall health status
• Personal goals for blood sugar management

While there’s no one-size-fits-all approach, many diabetes experts recommend that carbohydrates should make up about 45-65% of total daily calories. For a 2,000-calorie diet, this translates to 225-325 grams of carbs per day. However, some individuals may benefit from lower carb intakes, particularly for weight loss or more stringent blood sugar control.

Personalized Carb Goals

Working with a registered dietitian or diabetes educator can help you determine your personalized carb goals. They can take into account your specific needs, preferences, and medical history to create a tailored plan that supports your health objectives.

The Impact of Different Carbohydrates on Blood Sugar Levels

Not all carbohydrates affect blood sugar equally. Understanding the glycemic index (GI) and glycemic load (GL) of foods can help you make informed choices about which carbs to include in your diet.

Glycemic Index and Glycemic Load Explained

The glycemic index measures how quickly a food raises blood sugar levels compared to pure glucose. Foods with a high GI cause rapid spikes in blood sugar, while low GI foods result in more gradual increases. The glycemic load takes into account both the GI and the amount of carbohydrates in a serving, providing a more comprehensive picture of a food’s impact on blood sugar.

Can choosing low GI foods improve diabetes management? Research suggests that incorporating more low GI foods into your diet can lead to better blood sugar control and may reduce the risk of diabetes-related complications. However, it’s important to consider portion sizes and overall nutrient content as well.

Recommended Foods for a Diabetes-Friendly Diet

A balanced, nutrient-rich diet is crucial for managing type 2 diabetes. Focus on incorporating the following foods into your meal plan:

• Non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower)
• Whole grains (e.g., quinoa, brown rice, oats)
• Lean proteins (e.g., chicken, fish, tofu)
• Healthy fats (e.g., avocado, nuts, olive oil)
• Low-fat dairy or dairy alternatives
• Fruits in moderation

These foods provide essential nutrients while helping to maintain stable blood sugar levels. Remember to monitor portion sizes and balance your carbohydrate intake throughout the day.

The Importance of Fiber in a Diabetic Diet

Fiber plays a crucial role in managing blood sugar levels and promoting overall health. High-fiber foods can slow down the absorption of sugar, helping to prevent rapid spikes in blood glucose. Aim for at least 25-30 grams of fiber per day from sources such as vegetables, fruits, whole grains, and legumes.

Foods to Limit or Avoid with Type 2 Diabetes

While no foods are strictly off-limits for individuals with type 2 diabetes, certain items should be consumed in moderation or avoided due to their potential to cause rapid blood sugar spikes. These include:

• Sugary beverages (e.g., soda, fruit juices)
• Processed snacks and baked goods
• White bread and refined grains
• Fried foods
• High-fat dairy products
• Foods high in saturated and trans fats

Are there any “diabetic-friendly” alternatives to these foods? Many food manufacturers offer sugar-free or low-carb versions of popular products. However, it’s important to read labels carefully, as these alternatives may still contain significant calories or artificial sweeteners that can affect blood sugar in some individuals.

Strategies for Successful Carb Management in Type 2 Diabetes

Effectively managing carbohydrate intake is key to maintaining stable blood sugar levels. Consider implementing these strategies:

1. Practice portion control using measuring tools or the plate method.
2. Spread carbohydrate intake evenly throughout the day.
3. Pair carbohydrates with protein and healthy fats to slow digestion.
4. Monitor blood glucose levels regularly to understand how different foods affect you.
5. Stay hydrated, as proper hydration can help regulate blood sugar.
6. Incorporate regular physical activity into your routine.

Do these strategies require significant lifestyle changes? While adopting new habits can be challenging, many people find that these strategies become second nature over time. The benefits of improved blood sugar control and overall health often outweigh the initial adjustment period.

The Role of Exercise in Carb Management

Regular physical activity is an essential component of diabetes management. Exercise can help improve insulin sensitivity, allowing your body to use carbohydrates more effectively. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training exercises two to three times a week.

Advanced Carb Counting Techniques for Type 2 Diabetes

As you become more comfortable with basic carb counting, you may want to explore more advanced techniques to fine-tune your diabetes management. These methods can provide greater precision in matching insulin doses to carbohydrate intake:

Carbohydrate Factors

Carbohydrate factors involve calculating the number of grams of carbohydrates that one unit of insulin can cover. This method allows for more accurate insulin dosing based on the specific carbohydrate content of meals.

Glycemic Index and Glycemic Load Tracking

Incorporating GI and GL values into your carb counting routine can help you predict how different foods will affect your blood sugar levels. This information can be particularly useful when trying new foods or adjusting your meal plan.

Are these advanced techniques necessary for everyone with type 2 diabetes? While not essential for all individuals, these methods can be beneficial for those seeking tighter blood sugar control or those using insulin therapy. Consult with your healthcare team to determine if these approaches are appropriate for your situation.

The Connection Between Carb Intake and Diabetes Medications

For many individuals with type 2 diabetes, medication plays a crucial role in managing blood sugar levels. Understanding how your carbohydrate intake interacts with your diabetes medications is essential for optimal disease management.

Oral Diabetes Medications

Some oral diabetes medications, such as sulfonylureas and meglitinides, work by stimulating insulin production. These medications may require careful coordination with carbohydrate intake to prevent hypoglycemia (low blood sugar). Other medications, like metformin, may not be as directly affected by carbohydrate consumption but still benefit from consistent carb intake.

Insulin Therapy

For those using insulin, precise carb counting becomes even more critical. Insulin doses are often calculated based on the amount of carbohydrates consumed, making accurate tracking essential for proper dosing and blood sugar control.

Should medication dosages be adjusted based on carb intake? Any changes to medication regimens should be made under the guidance of a healthcare professional. Regular communication with your doctor about your carb intake and blood sugar patterns can help ensure your treatment plan remains effective and safe.

Navigating Special Situations: Eating Out and Social Events

Managing carbohydrate intake can be challenging when dining out or attending social gatherings. However, with some planning and strategies, you can maintain your diabetes management plan while enjoying these occasions:

• Research restaurant menus in advance and look for nutritional information.
• Choose grilled, baked, or steamed options over fried foods.
• Ask for sauces and dressings on the side to control portions.
• Share desserts or opt for fruit-based options.
• Bring a diabetes-friendly dish to social events when possible.
• Don’t hesitate to communicate your dietary needs to hosts or restaurant staff.

Is it possible to enjoy dining out while managing type 2 diabetes? Absolutely! With thoughtful choices and moderation, you can participate in social dining experiences while keeping your blood sugar levels in check. Remember that occasional indulgences, when balanced with overall healthy eating habits, can be part of a sustainable diabetes management plan.

Alcohol Consumption and Diabetes

Alcohol can have complex effects on blood sugar levels and may interact with diabetes medications. If you choose to drink, do so in moderation and always with food. Be aware that alcohol can cause delayed hypoglycemia, so monitoring your blood sugar closely is crucial.

Monitoring Progress and Adjusting Your Carb Management Plan

Regular evaluation of your carb management strategy is essential for long-term success in controlling type 2 diabetes. Here are some key aspects to consider:

1. Keep detailed records of your food intake, blood sugar readings, and medication use.
2. Schedule regular check-ups with your healthcare team to review your progress.
3. Be prepared to adjust your carb goals as your activity level, weight, or health status changes.
4. Use technology like continuous glucose monitors (CGMs) to gain insights into how different foods affect your blood sugar.
5. Stay informed about new research and recommendations in diabetes management.

How often should you reassess your carb management plan? While individual needs vary, most experts recommend reviewing your plan at least every 3-6 months or whenever you experience significant changes in your health or lifestyle. This regular evaluation ensures that your approach remains effective and aligned with your current needs.

The Role of Stress in Blood Sugar Management

Stress can have a significant impact on blood sugar levels, often leading to unexpected spikes. Incorporating stress management techniques such as meditation, yoga, or regular exercise into your routine can complement your carb management efforts and contribute to better overall diabetes control.

Empowering Yourself Through Education and Support

Managing type 2 diabetes through carb counting and dietary changes can be challenging, but you don’t have to do it alone. Empower yourself by seeking out education and support:

• Attend diabetes education classes or workshops.
• Join a support group for individuals with type 2 diabetes.
• Explore online resources and forums for tips and peer support.
• Consider working with a registered dietitian specializing in diabetes care.
• Stay connected with your healthcare team and communicate any concerns or questions.

Can diabetes education improve long-term health outcomes? Research consistently shows that individuals who engage in diabetes self-management education have better glycemic control, reduced risk of complications, and improved quality of life. Investing time in learning about your condition and connecting with others can pay dividends in your overall health and well-being.

Embracing Technology for Diabetes Management

Advancements in technology have made diabetes management more accessible and precise than ever before. From smartphone apps that help with carb counting to smart insulin pens that track doses, these tools can simplify the process of managing your condition. Explore different options and discuss with your healthcare provider which technologies might be most beneficial for your situation.

Carb Counting With Type 2 Diabetes

Content

• Overview
• Understanding how carbs affect type 2 diabetes
• How do I count carbs for type 2 diabetes?
• How many carbs should I eat in a day if I have type 2 diabetes?
• Foods to eat and avoid
• The lowdown

More than 9%¹ of people in the US have type 2 diabetes. The condition is characterized by high blood sugar caused when your body doesn’t produce or use insulin correctly.

If left untreated, type 2 diabetes can lead to serious health problems like kidney and heart disease, vision loss, and an increased risk of stroke. Most people can manage the harmful effects of type 2 diabetes through diet and exercise. In some cases, they may also need medication to help keep their blood sugar levels in a healthy range.

If you have type 2 diabetes, carb counting can help you maintain healthy blood sugar levels. Doing so can help prevent or delay the development of complications. Learn more about how carbs affect your blood sugar levels, how to count them, and the best foods to add to a diabetes-friendly diet.

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The carbs you eat significantly impact your blood sugar levels. When you ingest carbohydrates, your body breaks them down into glucose (sugar). Glucose then enters your bloodstream, which raises your blood glucose levels.

In a non-diabetic person, insulin helps move glucose out of the bloodstream into the cells, where it’s used for energy.

When you have type 2 diabetes, you may be insulin resistant or unable to produce it sufficiently to remove glucose from your bloodstream. This keeps your blood sugar levels elevated, which can lead to serious health complications.

Limiting your carb intake can be helpful. By monitoring how many carbs you consume, you can avoid blood sugar spikes which put extra demand on your insulin supply. You may also be able to control your blood sugar levels and keep them in a healthy range more effectively.

Tracking carbs can also help you monitor how your diet impacts the effect of oral diabetes medications or insulin injections.

Carbohydrates can be simple or complex. Your body breaks down simple carbs like table sugar and baked goods quickly, which leads to blood sugar spikes.

Complex carbs take longer for your body to break down and help you feel fuller for longer. You should stick to complex carbs as much as possible.

There are three types of carbohydrates:

Sugar

These include natural sugars found in foods like milk and fruit, and added sugars found in processed foods and baked goods. Sugars can quickly raise blood glucose levels, and processed sugar should be consumed in strict moderation.

Starches

There are two types of starch carbohydrates based on their structure: amylose and amylopectin.

You’ll find starches in certain vegetables, such as potatoes, corn, and peas. You’ll also find starches in grains like wheat.

While you should eat plenty of vegetables and whole grains as part of a well-balanced diet, foods high in starches can also cause spikes in blood sugar, especially amylopectin. You should only eat these foods in moderation.

Fiber

Fiber is a type of carbohydrate your body doesn’t digest, but it still has high nutritional value. Fiber helps you feel full for longer, which may help you make healthier food choices and avoid too much snacking.

Foods high in fiber include beans, broccoli, avocados, and apples. Like starch, it can also be classified into two types: soluble and insoluble.

To count carbs, you should track how many grams of carbohydrates are in the foods you eat. You can do this for most foods by reading the product’s nutrition facts label. The label will list the total number of carbohydrate grams per serving, including all three carb types.

You should pay attention to your serving size when calculating how many grams of carbs you consume. For example, you will need to make an adjustment if the serving size for your favorite cereal is one cup on the nutrition label, but you eat a cup and a half.

If you are eating something that doesn’t have a nutrition label, such as an apple or whole grains, you can use the USDA’s FoodData Central database to look up the nutritional information.

The easiest way to track your carbs is to keep a food diary. You can do this in a notebook or by using an app on your smartphone.

There is no fixed formula to determine how many carbs you should eat each day with type 2 diabetes. The amount differs from person to person and depends on several factors, including your activity level, your weight, and how your body responds to insulin.

Finding the right balance is important. Eating too many carbs can cause a blood sugar spike, while eating too few could cause your blood sugar to drop — a condition called hypoglycemia.

Tracking your blood sugar levels before and after meals can help your doctor determine the amount of carbs you should eat.

Some common recommendations include: 

• Moderate carb diets, where 26–44% of your daily calorie intake comes from carbs

• Low-carb diets, where less than 26% of your daily calorie intake come from carbs

• Very low-carb or ketogenic diet, where less than 10% of your daily calorie intake comes from carbs

Health professionals usually recommend a low-carb diet to help manage type 2 diabetes. Low-carb diets have been shown to improve blood sugar control and decrease the need for medication. Some people who stick to a low-carb diet experience diabetes remission.

Depending on your doctor’s advice, you can determine the amount of carbs to eat each day based on how many calories you typically consume.

For example, if you usually eat around 2,000 calories a day and your doctor recommends sticking to a low-carb diet, fewer than 520 calories a day should come from carbs. One gram of carbs contains four calories, so you can consume 130 grams of carbs per day.

You should consume a healthy, well-balanced diet focused on whole foods.

Your diet should include:

• Lean meats (including fish, chicken, turkey, and some pork cuts)

• Complex carbohydrates (vegetables and beans)

• Whole grains (found in brown rice, oatmeal, and popcorn)

Try to avoid processed foods like baked goods, crackers, pasta, chips, soda, and alcoholic beverages, as these often contain added sugar. Use the nutrition label to find out if there is added sugar.

If you are struggling to control your blood sugar levels by making changes to your diet, or if you feel you need additional support in managing your type 2 diabetes, ask your doctor to refer you to a dietician.

Type 2 diabetes is a health condition characterized by high blood sugar levels. It can lead to serious complications if left untreated.

One of the best ways to manage type 2 diabetes is by making dietary changes, including limiting the amount of carbohydrates you consume each day. Your body breaks down carbs and turns them into glucose which raises your blood sugar levels.

Following a low-carb diet is usually recommended to people with type 2 diabetes, where carb consumption is limited to 26% of your daily calorie intake. This means consuming less than 130 grams of carbs per day if you typically eat 2,000 calories. 

Try to eat complex carbs which take longer to break down, versus simple carbs like those found in table sugar and baked goods. Eating a well-balanced, nutritious diet rich in lean meats, whole grains, fruits, and vegetables is a good place to start.

If you are struggling to manage your blood sugar through dietary changes or want additional support, working with a registered dietician may help.

How Many Carbs Should a Person with Diabetes Have?

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An individualized approach is often best when it comes to carb intake for diabetes management. These guidelines can help you get started on the right path.

Figuring out how many carbs to eat when you have diabetes can seem confusing.

Dietary guidelines from around the globe traditionally recommend that you get around 45–65% of your daily calories from carbs if you have diabetes (1, 2, 3).

However, a growing number of experts believe that people with diabetes should eat far fewer carbs. In fact, many recommend less than half this amount.

Counting your carbs will help ensure that you stay within the range that’s best for you.

This article tells you how many carbs to consider eating if you have diabetes.

There are three main types of carbs: sugars, starches, and fiber (4).

Sugar belongs to a category known as simple carbohydrates. Simple carbs have one sugar molecule (monosaccharides) or two sugar molecules (disaccharides).

Sugar is found naturally in foods and beverages like whole fruit, juice, milk products, and honey. It’s also added to processed foods such as candy.

Starches and fiber are both complex carbohydrates. Complex carbs have at least three sugar molecules. The body takes more time to digest, or break down, starches than sugar, and it can’t digest fiber at all.

Starches are found in foods like potatoes, corn, legumes, and whole grain breads and pastas.

Fiber is found in foods like fruits, vegetables, legumes, nuts, and whole grains. Unlike sugars and starches, naturally occurring fiber doesn’t raise your blood sugar level and may even slow its rise (5, 6).

Many foods and beverages, such as rice, contain more than one type of carbohydrate.

SUMMARY

The three main types of carbohydrates are sugars, starches, and fiber.

Many factors, including exercise, stress, and illness, affect your blood sugar levels. That said, one of the largest factors is what you eat.

Of the three macronutrients — carbs, protein, and fat — carbs have the greatest effect on blood sugar. That’s because your body breaks down carbs into sugar, which enters your bloodstream.

This occurs with all digestible carbs, including refined sources like chips and cookies as well as whole, unprocessed sources like fruits and vegetables.

When people with diabetes eat foods high in carbs, their blood sugar levels can surge. High carb intake typically requires high doses of insulin or diabetes medication to manage blood sugar.

Given that people with type 1 diabetes are unable to produce insulin, they need to inject insulin several times a day, regardless of what they eat. However, eating fewer carbs can significantly reduce their mealtime insulin dosage.

SUMMARY

Your body breaks down certain carbs into sugar, which enters your bloodstream. People with diabetes who eat a lot of carbs require insulin or diabetes medication to keep their blood sugar from rising too much.

Studies have shown that many different levels of carb intake may help manage blood sugar, and the optimal amount of carbs varies by individual.

The American Diabetes Association (ADA) used to recommend that people with diabetes get around 45% of their calories from carbs.

However, the ADA now promotes an individualized approach in which your ideal carb intake should take into account your dietary preferences and metabolic goals (7).

It’s important to eat the number of carbs at which you feel best and that you can realistically maintain in the long term.

The typical American diet provides around 2,200 calories per day, with 50% of them coming from carbs. This is equivalent to 275 grams of carbs per day (8).

A severely restricted intake of less than 50 grams of carbs per day appears to produce the most dramatic results and may reduce or even eliminate the need for insulin or diabetes medication. This represents 9–10% of daily calories on a 2,000–2,200-calorie diet (9, 10, 11).

When tracking carb intake, experts sometimes recommend focusing on your net carbs instead of the total amount of carbs you eat. Net carbs is total grams of carbs minus grams of fiber (11).

People with diabetes can also benefit from diets that allow up to 26% of their daily calories to come from carbs. For people who eat 2,000–2,200 calories a day, this is equivalent to 130–143 grams of carbs (12).

Since carbs raise blood sugar, reducing them to any extent can help you manage your blood sugar levels. Therefore, figuring out how many carbs to eat requires some testing and evaluating to find out what works best for you.

For instance, if you’re currently consuming about 250 grams of carbs per day, reducing your intake to 150 grams should result in significantly lower blood sugar after meals.

SUMMARY

There’s no one-size-fits-all recommendation for how many carbs people with diabetes should eat. However, having carbs account for no more than 26% of your daily calories may help you manage your condition.

To determine your ideal carb intake, measure your blood sugar with a blood glucose meter before a meal and again 1–2 hours after eating.

To prevent damage to your blood vessels and nerves, the maximum level your blood sugar should reach is 180 milligrams per deciliter (mg/dL), or 10 millimoles per liter (mmol/L), 2 hours after eating. However, you may want to aim for an even lower ceiling (13).

To achieve your blood sugar goals, you may need to restrict your carb intake to less than 10, 15, or 25 grams per meal. Also, you may find that your blood sugar rises more at certain times of the day, so your upper carb limit may be lower for dinner than for breakfast or lunch.

In general, the fewer carbs you consume, the less your blood sugar will rise and the less insulin or diabetes medication you’ll require to stay within a healthy range.

If you take insulin or diabetes medication, it’s very important to speak with a healthcare professional to ensure the appropriate dosage before reducing your carb intake.

SUMMARY

Determining the optimal carb intake for diabetes management requires testing your blood sugar and making adjustments as needed based on your response, including how you feel.

Many studies support the use of carb restriction in people with diabetes. Research has confirmed that many levels of carb restriction can effectively lower blood sugar levels.

Very low carb ketogenic diets

Very low carb diets typically induce mild to moderate ketosis, a state in which your body uses ketones and fat, rather than sugar, as its main energy sources.

Ketosis usually occurs at a daily intake of fewer than 50 grams of total carbs (9).

Very low carb ketogenic diets were prescribed for people with diabetes even before insulin was discovered in 1921 (8).

Several studies indicate that restricting carb intake to 20–50 grams per day can significantly reduce blood sugar levels, promote weight loss, and improve cardiovascular health for people with diabetes (9, 10, 11, 14, 15, 16).

In addition, these improvements often occur very quickly.

For instance, in a small 3-month study, people consumed either a low carb diet containing up to 50 grams of carbs per day or a calorie-restricted low fat diet.

The low carb group averaged a 0.6% decrease in hemoglobin A1c (HbA1c) and lost more than twice as much weight as the low fat group. What’s more, 44% of them discontinued at least one diabetes medication compared with 11% of the low fat group (16).

In fact, in several studies, participants have reduced or discontinued use of insulin and other diabetes medications due to improvements in blood sugar control (9, 10, 11, 14, 15).

Diets containing 20–50 grams of carbs per day have also been shown to lower blood sugar levels and reduce the risk of disease in people with prediabetes (17).

Although concerns have been raised that higher protein intake on low carb diets may lead to kidney problems, a 12-month study found that a very low carb intake didn’t increase the risk of kidney disease (18).

Another study found that the diet might actually improve kidney function in people with type 2 diabetes and normal renal function or mild kidney disease (19).

Low carb diets

Many low carb diets restrict carbs to 50–100 grams, or about 10–20% of calories, per day.

Although there are very few studies on carb restriction in people with type 1 diabetes, those that exist have reported impressive results (20, 21, 22, 23).

One of the biggest concerns for people with type 1 diabetes is hypoglycemia, or blood sugar that drops to dangerously low levels.

In a small 12-month study from 2005, adults with type 1 diabetes who restricted their daily carb intake to fewer than 90 grams had 82% fewer episodes of low blood sugar than before they started the diet (20).

In a 2012 study in people with type 1 diabetes who restricted carbs to 70 grams per day, participants saw their HbA1c drop from 7.7% to 6.4%, on average. What’s more, their HbA1c levels remained the same 4 years later (21).

A 1.3% reduction in HbA1c is a significant change to maintain over several years, particularly in those with type 1 diabetes.

People with type 2 diabetes may also benefit from limiting their daily carb intake.

According to a research review, people who consumed no more than 26% of calories from carbs were 32% more likely to experience diabetes remission than people who mostly followed a low fat diet. A person was considered in remission if their HbA1c was under 6.5% (12).

Moderate carb diets

A more moderate carb diet may provide 130–220 grams of carbs per day, or 26–44% of calories in a 2,000-calorie diet (24).

A few studies examining such diets have reported good results in people with diabetes (25, 26).

In a 2010 study of 259 people with type 2 diabetes, those who followed a Mediterranean diet providing 35% or fewer calories from carbs experienced a significant reduction in HbA1c. Over the course of 12 months, HbA1c dropped 2.0% on average (27).

SUMMARY

Studies demonstrate that restricting carbs may benefit people with diabetes. The lower your carb intake, the greater the effect on your blood sugar levels and other health markers.

Many tasty, nutritious, low carb foods raise blood sugar levels only minimally. You can enjoy these foods in moderate to liberal amounts on low carb diets.

However, you should avoid or limit the following high carb items:

• breads, muffins, rolls, and bagels
• pasta, rice, corn, and other grains
• potatoes, sweet potatoes, yams, and taro
• milk and sweetened yogurt
• most fruit, except berries
• cakes, cookies, pies, ice cream, and other sweets
• snack foods like pretzels, chips, and popcorn
• juice, soda, sweetened iced tea, and other sugar-sweetened drinks
• beer, wine, and spirits

Keep in mind that not all of these foods are unhealthy. For example, fruits are highly nutritious, but eating large amounts isn’t optimal for anyone trying to manage their blood sugar levels by eating fewer carbs.

SUMMARY

On a low carb diet, you should avoid or limit foods and beverages like beer, bread, potatoes, fruit, and sweets.

Low carb diets have consistently been shown to lower blood sugar and improve other health markers in people with diabetes.

At the same time, certain higher carb diets have been credited with similar effects.

For example, some studies suggest that low fat vegan or vegetarian diets may lead to better blood sugar control and overall health (28, 29, 30, 31).

In a 12-week Korean study, a brown-rice-based vegan diet containing 268.4 grams of carbs per day (about 72% of calories) lowered participants’ HbA1c levels more than a standard diabetes diet with 249.1 grams of total daily carbs (about 67% of calories) (30).

An analysis of four studies found that people with type 2 diabetes who followed a low fat macrobiotic diet consisting of 70% carbs achieved significant reductions in blood sugar and other health markers (32).

The Mediterranean diet likewise improves blood sugar control and provides other health benefits in individuals with diabetes (33).

However, it’s important to note that most of these diets weren’t directly compared with low carb diets, but rather with standard low fat diets often used for diabetes management. More research on these diets is needed.

SUMMARY

Studies suggest that certain higher carb diets may aid diabetes management. Still, additional research is needed.

If you have diabetes, reducing your carb intake may be beneficial.

Multiple studies have shown that a daily carb intake of up to 44% of calories not only leads to better blood sugar control but also may promote weight loss and other health improvements.

Here’s a sample menu, which would provide about 113 grams of total carbs for the day (34):

• Breakfast: 1 slice of whole wheat toast (about 14 grams of carbs) plus an omelet made with 2 large eggs (about 1 gram) and 1 cup of nonstarchy vegetables like broccoli and greens (about 10 grams)
• Lunch: 12 ounces of lentil soup (about 33 grams) and 1 apple (about 15 grams)
• Dinner: 4 ounces of grilled chicken breast (0 grams), 1. 5 cups of nonstarchy vegetables like zucchini and okra (about 15 grams), and 4 ounces of brown rice (about 25 grams)

However, some individuals can tolerate more carbs than others.

Testing your blood sugar and paying attention to how you feel at different carb intakes can help you find your ideal range for optimal diabetes management, energy levels, and quality of life.

It might also be helpful to reach out to others for support. Our free app, T2D Healthline, connects you with real people living with type 2 diabetes. Ask diet-related questions and seek advice from others who get it. Download the app for iPhone or Android.

Features of nutrition in diabetes mellitus – Weight loss with the calculation

It can be congenital or develop gradually. In the early stages, the symptoms are not so pronounced, which makes it difficult to diagnose the disease. Very overweight people are at risk for developing type II diabetes, so for them diet therapy will become one of the main methods of treatment, and for the majority of relatively healthy overweight people – a key method of prevention.

Dietary Principles for Diabetes Patients

The American Diabetes Association has compiled a set of nutritional principles aimed at improving metabolic disorders in patients, which in turn will improve well-being and slow down the progression of the disease. Treatment of diabetes requires monitoring the level of sugar in the blood throughout the day – it must correspond to the norm (calorificator). This can be done by normalizing nutrition, but if a person has hyperglycemia, then insulin therapy is indicated for him. All issues of therapy should be resolved exclusively with the attending physician and remember that drug treatment does not reduce the importance of a healthy diet.

Calorie intake should be calculated based on physiological needs (weight, height, age) and lifestyle. Here, as with healthy people, the more active you are, the more calories you need. Particular attention should be paid to the ratio of proteins, fats and carbohydrates.

The number of meals, including snacks, should be 5-6 times. Nutritionists recommend eating smaller meals to avoid glycemic load and blood sugar spikes.

Carbohydrates

The proportion of carbohydrates in the diet of diabetic patients should be in the range of 40-60%. Since these people have impaired carbohydrate metabolism, it is necessary to build a menu based on carbohydrates. It is believed that diabetics should avoid sugary foods and foods with a high GI, but scientists have found that even a large portion of the most correct carbohydrates leads to a spike in sugar levels, so their consumption must be controlled.

Also, nutritionists recommend that patients with diabetes of any type focus on the glycemic index when choosing products. It is imperative that the total amount of carbohydrates per day is always constant without any food disruptions.

To do this, nutritionists began to use the concept of “bread unit” (XE) – a measure equal to 12-15 grams of digestible carbohydrates. That is, not 12-15 g of the product, but carbohydrates in it. It can be 25 g of bread, 5-6 biscuits, 18 g of oatmeal, 65 g of potatoes or 1 medium apple. It has been established that 12-15 g of carbohydrates increase the sugar level by 2.8 mmol / l, which requires 2 units. insulin. The number of “bread units” in one meal should be in the range of 3 to 5. XE tables will help diversify the diet and not go beyond the required amount of carbohydrates.

Fats

The total daily amount of fat should be within 50 g. In diabetes, saturated fats from meat (lamb, pork, duck) should be limited. To prevent atherosclerosis, you should also limit foods high in cholesterol (liver, brain, heart). In total, the share of fat in the diet of patients with diabetes should account for no more than 30% of all calories. Of these, 10% should be saturated fats from animal products, 10% polyunsaturated and 10% monounsaturated fats.

Proteins

The total daily amount of proteins in the diet of diabetics is 15-20% of calories. In kidney disease, the amount of protein should be limited. Some categories of people need more protein foods. These are children and adolescents with diabetes, pregnant and lactating women, people with complications and physically exhausted. For them, the needs are calculated based on 1.5-2 g per kilogram of body weight.

Other power supplies

Needs for other nutritional components are as follows:

• Fiber regulates blood sugar, improves digestion, reduces cholesterol absorption. The needs of people with diabetes in dietary fiber are higher and amount to about 40 g / day;
• Sweeteners are an excellent substitute for sugar and will help prevent spikes in blood glucose. Modern research has proven that most low-calorie sweeteners are harmless if used within the dosage set by the manufacturer;
• Salt should be between 10-12 g/day;
• Water requirements are 1.5 liters per day;
• Vitamins and minerals can be partly compensated by complex multivitamin preparations, but when compiling a diet, it is necessary to ensure that the key ones are supplied with food. In the diet of a diabetic, it is mainly zinc, copper and manganese, which are involved in the regulation of sugar levels.

People who are still poorly versed in proteins, fats and carbohydrates, bread units and other nutritional components can start with a medical diet No. 9. It takes into account the basic needs of patients with diabetes. Before this, you should consult with your doctor and adapt the diet to your physiological needs (calorizator). Over time, you will understand the products and be able to safely expand your diet.

Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

Nutrition guidelines for type 2 diabetes mellitus

The question of how to eat properly in diabetes worries most patients. What is a balanced diet?

Rational nutrition (from lat. Rationalis – reasonable) is a physiologically complete nutrition, taking into account the nature of work, physical activity, age, contributing to maintaining health, high physical and mental performance, as well as active longevity. Rational nutrition is one of the factors that strengthen the immune system.

At the same time, it is important to understand not following the “diet” for some time, but changing the diet and principles of nutrition on an ongoing basis, i.e. the patient must understand that the recommended principle of nutrition, in the presence of a number of restrictions, will allow him to lead an active life. For this, it is necessary to observe the principles of balance – the ratio of proteins, fats and carbohydrates. Approximately 55-60% of daily calories should be carbohydrates, 15-20% proteins and up to 20-5% fats.

The vast majority of overweight people with type 2 diabetes. Excess weight prevents its own insulin from acting effectively, which is why blood glucose levels remain high. Therefore, weight loss is an indispensable condition for rational treatment! Even moderate weight loss (by 5-10%) improves carbohydrate metabolism, especially in the early period of the disease. How to achieve weight loss?

It should be noted right away that there are no specific products or medicinal plants for weight loss. Currently, there are no medications that by themselves, without dieting, could provide highly effective and completely safe weight loss.
The only reliable way is to limit the intake of energy , i. compliance with the rules low-calorie nutrition . The resulting energy deficit leads to the fact that the energy reserves “conserved” in adipose tissue will be spent on various needs of the body, and the weight will definitely decrease.

Nutrition principles for type 2 diabetes:

1) Reducing the amount of carbohydrates in the diet

Carbohydrates increase blood sugar, but they must be consumed because the body needs them (they are the main source of energy).

Carbohydrates are divided into simple and complex.

It is clear that with type 2 diabetes, it is necessary to exclude or limit as much as possible the use of simple or easily digestible carbohydrates (sugar, honey, preserves and jams, sweets, muffins, sweet fruits and berries: grapes, bananas, raisins, dates). The diet should contain mainly products containing complex carbohydrates (cereals, bread, vegetables)

Carbohydrates are found in the following products:

• Bread and all flour products (dryers, crackers, pasta, etc.)
• Potato. Less than potatoes, but still quite a lot of carbohydrates contain corn, beans, ripe (yellow) peas, lentils.
• Cereals, including buckwheat.
• Fruit, even sour. However, the more ripe the fruit, the more sugar it contains. Dried fruits have a very high concentration of sugar in a small volume, because. they are deprived of water.
• Liquid dairy products (milk, kefir, yoghurt, fermented baked milk). There are no carbohydrates in cottage cheese and cheese, they consist of protein and fat.
• Sugar, honey and any confectionery made with sugar (not recommended!).

How can the sugar-increasing effect of carbohydrates be reduced?

To achieve this, the products should be processed as little as possible both mechanically and thermally.

Sweeteners:

Caloric: fructose, xylitol, sorbitol.

These substitutes have a similar calorie content to regular sugar and are therefore not suitable for overweight individuals.

Non-caloric : aspartame, saccharin, acesulfame K.

Suitable for all persons with diabetes.

2) Limitation of fat intake0063 . Therefore, limiting the intake of fatty foods in diabetes is no less important than limiting carbohydrates.

It is also necessary to significantly limit, and it is better not to use fried, spicy, salty, spicy and smoked dishes, canned food, hot peppers, mustard, alcoholic beverages at all. Foods that contain a lot of fats and carbohydrates at the same time are completely unacceptable for people with diabetes: chocolate, ice cream, cream cakes and cakes.

Foods that can be consumed without restriction:

• cabbage (all kinds)
• cucumbers
• leaf lettuce
• greenery
• tomatoes
• bell pepper
• zucchini
• eggplant
• beets
• carrots
• green beans
• radish, radish, turnip
• green peas (young)
• spinach, sorrel
• mushrooms
• tea, coffee without sugar and cream
• mineral water
• drinks with sweeteners

Note:

• Vegetables can be consumed raw, boiled, baked.
• The use of fats (butter, mayonnaise, sour cream) in the preparation of vegetable dishes should be minimal.

Foods to eat in moderation

• lean meats
• lean fish
• milk and dairy products (nonfat)
• cheeses (less than 30% fat)
• cottage cheese (less than 5% fat)
• potatoes
• corn
• mature legumes (peas, beans, lentils)
• cereals
• pasta
• bread and bakery products (not rich)
• fruit
• eggs

Note:

• Moderate means half your usual serving.

Foods to be avoided or limited as much as possible

• butter
• vegetable oil*
• fat
• sour cream, cream
• cheeses (more than 30% fat)
• cottage cheese (more than 5% fat)
• mayonnaise
• fatty meat, smoked products
• sausages
• fatty fish
• bird skin
• meat, fish and vegetable preserves in oil
• nuts, seeds
• sugar, honey
• jams, jams
• candy, chocolate
• pastries, cakes and other confectionery
• biscuits, pastry products
• ice cream
• sweet drinks (Coca-Cola, Fanta)
• alcoholic beverages

* vegetable oil is a necessary part of the daily diet, but not more than 1-2 tbsp. spoons per day

Note:

• Frying should be avoided if possible.
• Try to use cookware that allows you to cook food without adding fat.

3) Proper diet:

Eating up to 5-6 times a day – eating less often can lead to the inclusion of the so-called. a “saving mode” in which the body is deficient in essential nutrients and tries to reserve free calories, so all the free (excess) calories received from a plentiful meal inevitably turn into fat. And also rare food, as a rule, leads to night overeating, which negatively affects body weight.

4) Eat slowly, chewing food thoroughly

5) Most of the food should be consumed before dinner.

Do not overeat at night.

The last meal should be taken no later than 1.5-2 hours before bedtime. Moreover, it should be 5-10% of the daily calorie intake.

4) Eat enough fiber (20-30 g/day).

It is necessary to include foods containing a large amount of it in the diet. The first place is occupied by bran and powdered fiber, which can be added to cereals, soups, salads. It is also important to use whole grain bread, vegetables, nuts, berries, a large amount of fiber is found in the peel and seeds of plant foods.

5) At least 1.5 liters of fluid per day (unless contraindicated)

6) Salt restriction (The World Health Organization recommends reducing your salt intake to 5 grams per day (one teaspoon)!

7) Reducing alcohol consumption .

Due to its high calorie content (7 kcal per 1 g), alcohol can contribute to weight gain. In addition, it directly worsens the indicators of fat metabolism and blood pressure. So limit your alcohol intake as much as possible.
Alcohol is known to have adverse effects on the liver. It can cause hypoglycemia if a person with diabetes is on glucose-lowering drugs and insulin.