How Many Carbs Per Day For Type 2 Diabetes?

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Quick Fact: DMP nutritionists recommend 50 to 80 grams of carbs per day for people with type 2 diabetes, or up to a maximum of 100 grams for best results.

Did you know one of the most commonly asked questions we get is: how many carbs per day is best for people with type 2 diabetes to eat?

No doubt that’s why you’re here reading this as well, right?

Like many other people you may be totally confused by that question.

That’s not surprising because the amount of carbs recommended does vary depending on where you read it.

Why is this?

Well, there is no specific recommendation for the amount of carbohydrate, that’s why there are so many different numbers.

However, there is good scientific evidence to suggest what’s best. But unfortunately, that information is not getting out to the whole public (to YOU) as fast as it should.

Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we’re proud to say what we share works:

Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce very effective results – our experience in helping people since 2015 proves it too!

As you read on, be prepared to have some of your long held diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew.

Rethinking ‘Mainstream’ Carb Recommendations

Over the years it’s been pretty common practice to recommend a low fat diet to people with type 2 diabetes or prediabetes.

Not so long ago, the American Diabetes Association were still stating that: “A place to start is at about 45-75 grams of carbohydrate at a meal.”

That would equate to around 135-225 g carbohydrates per day, excluding snacks.

Globally, diabetes associations have kept emphasising that people with type 2 diabetes should eat the same as the general population—a low fat diet.

Diabetes Australia and the National Diabetes Service scheme have been the same—they’ve largely recommended a low fat diet, and predominantly, they still do.

The good news is that since we started sharing research way back in 2015, we’ve seen diabetes organisations slowly shift their views and now recognise that a low carb diet is an effective option for diabetes management – thank goodness!! 

But, while diabetes organisations across the globe ‘accepted’ low carbohydrate diets in 2018, they still haven’t embraced or fully endorsed them as the most effective way to get results – despite the surmounting evidence surrounding their benefits.

What the science shows is it’s best to flip the nutrition pie chart on it’s head. The goal is to keep your carb intake to less than 26% of your daily calorie intake, not 60% as these large health organisations have been pushing for years.

How Many Carbs Per Day For Type 2 Diabetes?

Overall your goal is to keep your carbohydrate intake below 130 grams per day, which is considered the top threshold for a low carb diet.

In terms of ratios of macronutrients, the following represents a low carb diet (based on 2000 cal/8368kj):

• Carbs 10-25 % total calories
• Protein 15-30%
• Fats 45-75%

• Carbs 50-125 g per day
• Protein 75-150 g per day
• Fats 80-167 g per day

Although anything below 130 grams is considered low carb, and it’s a good place to start.

What we’ve found works well for our members and clients is to consume around 50 to 80 grams of total carbs per day, with a maximum of 100 grams per day. If you do this, you’ll be seeing even better improvements!

‘Per meal’ carbohydrate breakdown

Different people will feel comfortable with different levels of carbs per day. As you get more familiar with the eating plan, your body will tell you what feels best for you.

Carbs per meal 120g per day (highest recommendation)

• Breakfast: 30 g carbs
• Lunch: 30 g carbs
• Dinner: 30 g crabs
• 2 x snacks: 15 g carbs each or 3 x snacks 10 g carbs each

Carbs per meal 100 g per day

• Breakfast: 25 g carbs
• Lunch: 25 g carbs
• Dinner: 25 g crabs
• 2-3 snacks: 10 g carbs each

Carbs per meal 80 g per day

• Breakfast: 20g
• Lunch: 20g
• Dinner: 20g
• 2-3 snacks: 10 g carbs each

Carbs per meal 50 g per day (lowest recommendation)

• Breakfast: 10g
• Lunch: 10g
• Dinner: 10g
• 2 snacks: 10 g carbs each

In most cases, every meal you eat each day will not be an ‘exact’ amount at every meal, but your overall daily carb intake would still be considered in a low carb range when you add it all up. 

While some people like to count exactly how much they eat every day, it is not necessary. If you stick to our low carb diet guidelines and recommended food list, you will find your carbohydrate will naturally fall within a lower carb range.

Plus, you’ll be eating amazing nutrient dense whole foods, and that will boost your metabolism and reverse your diabetes, naturally with nutrition!

How To Eat Lower Carb?

If you focus on eating the right types of carbohydrates, then you won’t really have to focus on carbohydrate counting so closely (what a relief!).

The easiest way to get started is to cut out the high carbohydrate foods—sugar, potatoes (including sweet potatoes), bread, rice, pasta, noodles, cereals and most flour-based foods.

Choose real whole foods over packaged and processed foods. 

Eat lots of fresh vegetables—these are carbohydrates, the best type you can eat.

This sounds complicated and it may at first sound restrictive, but it’s not. This way of eating is very flexible. 

50-80g per day sample menu

Breakfast: Veggie scramble – 15 g (aim for between 10-20g)

Lunch: Chicken & veggie salad – 15 g (aim for between 10-20g)

Dinner: Beef coconut curry – 12-15 g (aim for between 10-20g)

Snacks: Berry Bomb 5 g, peanut butter with carrot sticks 5 g, or cottage cheese and berries 10 g. Aim for 5-15 g per snack.

Based off the meals and snacks above the total daily carbs is: 62 grams.

As you can see from this meal plan, you will not be starving!

But it is a different way to eat than you’re probably used to. That’s why we’re here to help you. 

Busting a Few Nutrition Myths

Avoid grain-based foods: You do not need to eat whole grain foods to get fibre and ‘good’ carbs. You can obtain plenty of fibre from vegetables, nuts and seeds. Grain-based foods, even whole grains are high in carbs and will raise blood sugar.

Enjoy dairy: Dairy products are fine to eat, even full fat. There is no evidence to show these are bad for our health. In fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yoghurt. 

Become a detective: When you go shopping, don’t rely on front-of-pack labelling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way you’ll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, don’t just look at the total calories or the sugar, observe the amount of total carbs and fibre an item contains. 

Carbs are more important than calories: Focusing on carb control is more important than counting calories. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly.

Your Practical Action Steps Right Now

P.S. Please share this info with friends, family or colleagues – it could be life changing. 🙂

P.P.S. With a few simple changes to your diet — lowering carb intake and eating whole foods — you can start seeing your numbers move in a downward direction, fast!