How Many Carbs Can You Have a Day With Diabetes?

Carbohydrates are sugar-based molecules found in many foods, from cookies to cantaloupes. If you have diabetes, knowing how many carbs to eat in a day—which varies individually—is good. That also means planning your carb intake is critical.

Sticking to the plan can help you keep blood sugar on an even keel and cut your risk of diabetes-related problems like heart disease and stroke. Here's what you need to know about your daily carb intake, the types of carbs, how carbs affect your blood sugar, and more.

How Many Carbs Per Day?

Every person's calorie and carb needs are different, so it's important to talk to a healthcare provider about what's right for you. However, a good starting place for people with diabetes is to have up to 60 grams (g) of carbs per meal and up to 30g for a snack.

Also, snacks are key for people with diabetes who use insulin or pills that increase insulin production. Otherwise, they run the risk of low blood sugar. However, snacks aren't essential for non-insulin users.

Note: The Nutrition Facts label lists the total amount of carbohydrates per serving. If you're counting carbs in your diet, know that 15g of carbohydrates count as one serving.

Types of Carbs

There are three main carb types: fiber, starches, and sugar. Carbs are either simple or complex. Sugars are simple carbs because they are the base form of a carb. Starches and fibers are complex carbs made of chains of simple sugars that the body has to break down for energy.

Also, sugar alcohols are often used in sugar-free foods, although they still deliver calories and carbs. If the food contains sugar alcohol, or 5g or more of fiber, you can subtract half of the grams of these ingredients from the number of total carbs.

You can also check the Centers for Disease Control and Prevention (CDC) website to find grams of carbs in foods and drinks. Below are nine food examples with carb counts according to the 15g carb serving.

1. Bread

1 slice of bread = 15g

Some breads can have a high carb count, but you don't have to avoid bread entirely. You can try some of these options:

• Extra-thin bread to lower calorie and carb intake
• Keto bread, which tends to have zero net carbs because of the fiber-to-total-carb ratio
• Whole-wheat bread to get more fiber

2. Cereal

3/4 cup of dry cereal = 15g

Eating breakfast is important for all of us, but especially for people with diabetes. A balanced morning meal helps you start the day healthy and energized. If cereal is a go-to breakfast for you, consider:

• Eating cereal with skim milk
• Limiting sugary, low-fiber cereals
• Trying oat bran cereal

3. Cooked Pasta

One-third cup of pasta = 15g

Pasta usually falls under starchy carbs. Yet, you can still enjoy this food within your carb limits if you have diabetes. You could:

• Choose whole-wheat or plant-based noodles
• Eat pasta in moderation—limiting portions to one to two servings
• Keep toppings to a minimum or opt for low-sugar sauces

4. Cookies

2 cookies = 15g

Sweets like cookies can have added sugars, increasing the total carbs you'll eat. However, it's fine to have cookies:

• As an occasional treat and in small amounts
• Included with meals to help you stay within your limit
• In low-sugar or zero-sugar varieties—just double-check the nutrition label to confirm carb amounts

5. Crackers

4-6 saltines = 15g

Crackers can be a great snack when you're waiting for your next meal or after you've exercised. However, it's important to choose the right kind so you don't consume too many carbs. Some options include:

• Crackers without trans fat, a type of unhealthy fat
• Crackers with less than 200 milligrams of sodium per carb serving
• Low-carb or whole-wheat crackers

6. Fruit

One small piece = 15g

Fruits are a good choice for health in general. However, because some fruits contain natural sugars, they can increase your carb intake. If you have diabetes, try:

• Unsweetened frozen fruit
• Certain dried fruits in small amounts
• Fruits like apples, bananas, berries, cantaloupes, or peaches

7. Ice Cream

1/2 cup of ice cream = 15g

Just a little bit of ice cream can have a lot of carbs, depending on the type you like. Yet, you don't have to avoid ice cream entirely. Instead:

• Consider low-sugar or zero-sugar ice cream varieties.
• Save it for special occasions or enjoy it in small amounts.
• Try other cold dessert alternatives, like sherbert or popsicles with zero sugar or no sugar added.
  

8. Milk

1 cup nonfat skim milk = 15g

Dairy foods like milk provide calcium, protein, vitamin D, and other key nutrients. If you like them, include them in your diet, but:

• Choose low- or no-fat dairy products, including plant-based milks
• Use water instead of milk for certain recipes for baked goods
• Use skim milk more often than full-fat milk
  

9. Yogurt

1 cup of light or plain yogurt = 15g

Yogurt is a great, healthy choice, but it's vital to find the right kind of yogurt to eat if you're counting carbs. Some tips for picking yogurt options include:

• Eating low-carb, flavored yogurt
• Making your own flavored yogurt by adding fruit and nuts to a plain, nonfat yogurt base
• Trying plain yogurt on its own
  

Carbs and Blood Sugar

Carb intake affects your blood sugar, also called blood glucose, because your body breaks down carbs into glucose, an energy source for your cells. When more glucose is available in the blood, your blood sugar levels increase.

It's also beneficial for people with diabetes to eat enough fiber. Fiber also plays a role in managing blood sugar. It doesn't increase your blood sugar levels like sugars and starches do.

Eating carbs throughout the day instead of all at once can help with blood sugar regulation. Having too many carbs at once can lead to blood sugar spikes. If your blood sugar is too high, you can become very thirsty or have to urinate frequently. Additionally, if high blood sugar is left untreated, it can lead to a life-threatening condition called ketoacidosis.

How To Find Your Optimal Carb Intake

Knowing the carbs you're already consuming can help determine your optimal carb intake. Tracking food, as well as carb amounts, can give you an idea of where to start. You may need to work with a nutritionist or diabetes educator to fine-tune your carb requirements based on:

• Whether or not you use insulin
• Your activity level
• Your age
• Your appetite and hunger levels
• Your body size and Whether you want to lose weight
  

Checking your blood sugar before and after meals is also important as you test-drive your carb-counting plan. If certain foods—like fruit juice or pasta—cause your blood sugar to spike, you'll need to consume these in smaller portions or make changes to your plan.

Are Low Carb Diets Good for Diabetes?

Low-carb diets can be good for diabetes. One review analyzed the research on the connection between low-carb diets, obesity, and diabetes. The researchers found that, during a short period of time, low-carb diets helped reduce insulin resistance and fasting blood sugar levels, which are found after you wake up.

A Quick Review

The general recommendations may include up to 60g for meals and up to 30 for snacks if you have diabetes. However, the number of carbs you need to eat per day varies based on factors like the number of carbs you already consume, your activity level, and your age.

Ultimately, the goal for anyone with diabetes is to keep their blood sugar steady and avoid spikes by eating carbs throughout the day and not all at once. Also, low-carb diets can be helpful for diabetes, but consult a healthcare provider for further guidance about dieting and carb counting.