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Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. What are carbohydrates? But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others : The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. Those who don't have diabetes process this sugar effectively so that it gets to the cells that need it. Those with diabetes don't, meaning it stays in the blood—a situation that can lead to a host of serious health problems if not well-managed.
Carbohydrate counting and choosing your carbs wisely is an essential part of your diabetes treatment plan. On a calorie diet , for example, that would mean to grams per day. Your personal target may vary. Guidelines from the American Diabetes Association suggest that there is not an exact, ideal percentage of calories from carbohydrate, protein, and fat for people with diabetes.
Registered dietitians, nutritionists, and certified diabetes educators CDEs can create individualized meal plans based on eating patterns, goals, food preferences, lifestyle, culture, etc.
Figuring out the ideal number of carbohydrates you should eat daily needs to be a collaborative effort between you and your healthcare team.
Specific factors that influence your carbohydrate intake include:. How you divide total carb intake throughout the day also will depend on a variety of factors, including:. Some people benefit from eating a consistent carbohydrate diet.
For example, eating the same amount of carbohydrates per meal daily especially when taking fixed doses of insulin can help take the guesswork out of managing medication at mealtimes.
A good way to determine your ideal carb intake is to test your blood sugar before and after you eat. If it's within target range two hours after a meal, then you know your meal plan is working for you. If it is higher, you may need to adjust your meal plan by reducing your carbohydrate intake. Mapping out your daily meals can provide a helpful framework for making sure you're balancing your carb intake. Goals to keep in mind:. When planning your meals, pair any carbs with a protein and fat to slow the uptake of glucose uptake by your bloodstream.
When choosing what carbohydrates to eat when you have diabetes, it's important that you choose those that offer vitamins, minerals, and other elements of nutritional value—not just empty calories. Skip or limit refined carbohydrates consisting mostly of processed and packaged foods in favor of complex carbohydrates, which are slower-burning starches like whole grains such as brown rice or oats, or veggies like squash or potatoes, in portion-controlled amounts.
The carbohydrate count of all packaged foods can be found by reading the Nutrition Facts label. For foods without a label, a food journal app in which you input specific foods and portion size can determine the approximate number of carbs you're consuming. Other things to keep in mind:. And remember that you don't have to go it alone when working to plan your meals.
A nutritionist, for example, can help you establish a meal plan that works with your budget, preferences, and needs. The following sample meal plan provides roughly 45 to 60 grams of carbohydrates per meal and grams of carbohydrates per snack.
The amount of carbohydrate per item is listed in parentheses. Total carbohydrate: 45 g. Total carbohydrate: 18 g carbohydrate. Total carbohydrate: 55 g carbohydrate. Total carbohydrate: 22 g. While sugar can have a place in a lower-carbohydrate diet, it's important to be aware of the fact that sugar has zero nutrient density, meaning no vitamins or minerals are present.
High-quality sources of fat and protein play a big role in diabetes management, as they can slow the entry of glucose into the bloodstream and be used for energy when you're limiting carbs. When working to monitor your carbs, make sure you are also paying attention to the following. Keep an eye on added sugars in packaged foods, which can be the biggest culprit when it comes to empty carbs. The current Dietary Guidelines for Americans , jointly published by the U.
Department of Agriculture and the U. Specifically, that looks like:. There are no current recommendations for added sugars for adults with diabetes. If you have diabetes, work with your care provider and dietitian, nutritionist, or CDE to determine the daily amount of added sugar that's right for you.
Carbohydrates are one of the three macronutrients found in foods that provide your body with energy. Carbohydrates, protein, and fat provide your dietary calories. Carbs are mostly found in plants where they provide energy and structure. Sugars, starches, and fibers fall into this category. And although animals need and consume carbohydrates, you won't find any carbs in meat, fish, or poultry. But you will find carbs in milk and dairy products because they contain lactose, which is also a type of sugar.
Your carbohydrate need can be based on your caloric intake. If you know how many calories you need each day, you can figure out how many grams of carbs you need:. Eliminating an entire macronutrient such as carbohydrates can lead to nutritional deficiencies. Carbohydrates are rich in B vitamins, iron, and fiber, to name a few. It can also result in excess intake of other less healthy nutrients such as saturated fat found in fatty meats.
You may also be getting too few carbs relative to your activity levels, leaving you depleted of energy and not able to keep up with your fitness goals. Follow these simple steps to track your intake:. You can find the carbohydrate grams on the Nutrition Facts labels on packaged foods. You'll find calorie information there, but be sure to double-check the serving size and number of servings per package. It's a large database that's regularly updated.
Keep a food diary to track your information. You can use a journal or a free online food tracker and calorie counter. Also consider keeping track of your mood, sleep patterns, and activity levels. Down the road, you may be able to make some associations between food choices and their effect on your daily mood and activity levels. Carbohydrates include complex carbohydrates, like starches, and simple sugars such as white sugar, high fructose corn syrup, and honey.
Healthy complex carbohydrates include foods such as starchy vegetables, legumes, and whole grains. Compared to refined grains like white bread and pasta, which are simple carbohydrates, whole grains are far more nutrient-dense. However, simple carbs like fruit and dairy are nutritious and are considered part of a healthy, balanced diet.
The standard tip is to "make half of your grains whole. If you are eating six servings of grains a day, aim to make at least half of those servings whole grain foods. Refined grains such as white rice , pasta, and bagels contain less fiber than whole grains and should be consumed less often.
You'll also want to include fruits and vegetables in your carbohydrate intake. The only time you may be eating more refined grains during your fitness journey is before and after heavy workouts. Before workouts to prevent indigestion and after workouts because your stomach may be too sensitive to a high fiber intake. As long as you eat at least five servings of fruits and vegetables , you'll add a substantial amount of fiber to your diet.
Of course, you need protein and fat as well, just not as much. Balance your carbohydrate choices with protein sources, such as lean red meat, poultry, eggs, or fish, and some healthy fats such as olive oil, avocado, or nuts and seeds.
Besides the nutrition benefits these can bring, protein combined with high-fiber carbs helps promote satiety to keep you feeling full between meals.
Aim to eat sugary foods less often. Foods made with added sugars like table sugar, honey, corn syrup or maple syrup often lack vitamins, minerals, and filling fiber. They can leave you feeling lethargic and hungry for more sugar a short time after eating.
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