How Many Carbs Should People with Diabetes Eat Per Day?

Managing diabetes can sometimes feel overwhelming, but one of the key things to keep in check is carbohydrate intake for diabetes. Carbs are essential for energy, but for people with diabetes, eating the right amount of carbs at the right times can make a big difference in keeping blood sugar levels steady.

Let’s first start with breaking 2 very common myths about carbs.

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Why Managing Carbs is Important for Diabetes?

Carbs play a big role in blood sugar levels, so managing them is very important for people with diabetes.

As per ICMR, an ideal diet for Indians with diabetes includes approximately 55-60% of calories from carbs per day for diabetes, 20-30% from fats, and 12-15% from protein. These ranges align with ensuring adequate energy intake while maintaining a balance to reduce the risk of chronic diseases.

Here’s why it matters in everyday life:

1. Keeps Blood Sugar in Check

Carbs quickly turn into sugar, raising blood sugar levels. Choosing the right carbs for diabetes (like whole grains or veggies) and watching portions helps avoid sudden blood sugar spikes.

2. Maintains Steady Energy

When carbs are balanced, energy stays steady throughout the day. This means fewer highs and lows that can leave you feeling tired or shaky.

3. Reduces Health Risks

High blood sugar over time can harm nerves, the heart, and kidneys. Managing carbs keeps blood sugar in a safer range, lowering the chance of these issues.

4. Supports Healthy Weight

Sticking to fiber-rich carbs (like dal, vegetables, or whole grains) can help with weight management, which is beneficial for diabetes control.

5. Improves Body’s Response to Insulin

For people with type 2 diabetes, managing carbs can help the body use insulin better, making it easier to keep blood sugar steady.

In short, managing carbs for diabetes helps you stay energized, protect your health, and make diabetes easier to control day by day.

How Many Carbs Should People with Diabetes Eat Per Day?

When managing diabetes, knowing how many carbs to eat each day can make a big difference. Here’s a simple breakdown to help you figure it out:

1. Daily Carb Goal

Generally, people with diabetes aim for about 130-200 grams of carbs a day. This range gives you enough energy while keeping your blood sugar in check.

2. Per Meal

To make things easy, try to split these carbs across meals. That’s around 45-60 grams of carbs per meal.

3. If You’re Counting Calories

Let’s say you’re on a 1500-calorie diet. Here’s how you can break it down:

• For balance, about 50% of your daily calories should come from carbohydrate intake for diabetes.
• Half of 1500 is 750 calories just from carbs.

4. Converting Calories to Grams of Carbs

• Now, since 1 gram of carbs = 4 calories, just divide the 750 calories by 4.
• That gives you roughly 187 grams of carbs for diabetes per day.

5. Carbs Per Meal

• So, now you just have to divide that by three meals.
• 187 grams ÷ 3 meals ≈ 60 grams of carbs per meal.

So, if you’re eating around 1500 calories daily, aim for about 60 grams of carbs per meal. Stick with healthy carbs like whole grains and veggies for steadier blood sugar. Your nutritionist can help fine-tune this carbs meal plan for diabetes to fit your lifestyle and needs!

Also, we’ve frequently observed with our Diabetes Prime Program members that foods like poha, idli and upma can cause significant spikes in blood sugar levels, so its BEST to avoid them or if you still want to consume them then try to pair it them with lot of salad that will add additional healthy nutrients and fiber intake.

The goal is to spread your carb intake throughout the day to avoid large spikes in blood sugar.

What are the Types of Carbohydrates: Good vs. Bad

Here are the main types of carbohydrates:

1. Simple Carbohydrates (Bad Carbs)

These are quick-digesting sugars found in foods like food items made with maida, sugar, honey, jaggery, fruits (such as bananas and mangoes), mithai (Indian sweets), foods like poha, sabudana, drinks like fruit juices, sharbat, cold drinks, sodas and processed snacks like biscuits and candies. They can cause rapid spikes in blood sugar.

2. Complex Carbohydrates (Good Carbs)

Found in whole grains and fiber-rich foods, complex carbs digest more slowly and keep blood sugar stable – like whole wheat roti, brown rice, millets (like sanwa and kutki), and vegetables like cauliflower (gobhi), bell peppers (shimla mirch), spinach (palak), etc.

3. Fiber (Good Carbs)

yes, fiber too has carbs in it. It is a unique type of carbohydrate that the body doesn’t fully digest, which helps in stabilizing blood sugar. Good sources include dal, chana (chickpeas), bhindi (okra), palak (spinach), and whole fruits with the skin.

Each type of carbohydrate affects blood sugar differently, so balancing them can support better energy and blood sugar control.

What are the Practical Tips on How to Choose the Right Carbs?

Here are practical tips on choosing the right carbs for us Indians who also have diabetes:

1. Choose Whole Grains

Opt for high-fiber options like kodo (kodri), barnyard millet (sanwa or shyama), little millet (kutki or moraiyo), and foxtail millet (kangni or kakum) instead of refined grains like white rice or maida. These minor millets release sugar more slowly, helping with blood sugar control.

2. Low-Glycemic Foods

Include dal (lentils), chana (chickpeas), and non-starchy veggies like bhindi (okra), lauki (bottle gourd), like palak (spinach), low fat paneer, moong, sprouts as they are gentler on blood sugar.

3. Control Portions

Enjoy foods like roti and rice in controlled portions. Even healthy carbs can raise blood sugar if eaten in large amounts.

4. Skip Processed Carbs

Avoid white rice, maida (refined flour) products, and sugary snacks like mithai; they cause quick sugar spikes and offer little or no nutrition.

5. Pair with Protein or Healthy Fats

Combine carbs with protein-rich foods like curd, paneer, or a handful of nuts to slow down sugar release.

6. Fresh Fruits Over Juices

Choose whole fruits like jamun, guava, or papaya over fruit juices, as whole fruits have more fiber while juicing destroys the natural fiber.

How to Monitor Carbohydrates: Carb Counting and Glycemic Index

Here’s a simple, practical way to monitor carbs using carb counting and the glycemic index (GI):

1. Carb Counting Made Easy

• Set a Daily Target: Consult with your doctor/dietician/nutritionist to figure out how many carbs to eat per day.
• Know Portions: A rough guide is that one chapati or a small bowl of kutki (little millet) has about 15 grams of carbs. You don’t need to weigh everything; just learn the basic portions of your regular foods.
• Check Labels: For packaged foods, look at the carb amount per serving to keep track.

2. Using the Glycemic Index (GI)

• Pick Lower-GI Foods: Choose carbs that digest slowly, like kodo or kangni (foxtail millet), as they keep blood sugar steady for longer.
• Pair with Protein or Fat: When you eat carbs, add some protein like curd or healthy fats like a few nuts to help prevent quick sugar spikes.

How to Plan Your Meal with Carbohydrates?

Counting carbs can be complicated on a day-to-day basis; that is why, the Diabetes Plate Method is a simple way to plan balanced, diabetes-friendly meals without needing to count calories or carbs.

Here is a simple food distribution guide for your plate based on common food groups:

Here’s a video that will guide you about the Balanced Plate Method:

6 Super Tips for Managing Carb Intake

Here are some practical tips for managing carb intake effectively:

1. Plan Ahead

Preparing meals in advance helps you avoid grabbing quick snacks like namkeen or biscuits when you’re busy. It also prevents those moments of intense hunger when ordering food or heading to your favourite restaurant, which feels like the easiest option, especially when fresh ingredients like vegetables are not available at the moment.

Planning ahead keeps your meals balanced and diabetes-friendly right at home.

2. Use the Diabetes Plate Method

This method helps you to balance portions: half your plate for veggies, a quarter for carbs, and a quarter for protein, making portion control simple without needing to be measured.

3. Plan Carb Timing

Spread your carb intake evenly across meals instead of eating most of it in one go, especially at dinner. For working professionals relying on their dabba or tiffin, dinner often becomes the main meal.

To keep things balanced, avoid overloading dinner with carbs. A steady intake throughout the day helps prevent large blood sugar spikes and keeps energy levels stable.

4. Choose Carb Varieties Wisely

Rotate between options like sanwa (barnyard millet), brown rice, and millet and whole wheat for variety, ensuring a range of nutrients.

5. Limit Hidden Sugars

Be mindful of packaged foods and condiments like sauces, ketchup, certain pickles (achar) with jaggary, and flavoured drinks, as they often contain added sugars that can contribute to unexpected carbs.

6. Prioritize Fiber-Rich Options

Favor fiber-rich carbs, like dal or non-starchy veggies, over low-fiber foods to keep you full longer and support better digestion.

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How We At Fitterfly Can Help You?

At Fitterfly, we provide comprehensive support to manage carbohydrate intake effectively for people with diabetes.

Our nutrition coach works closely with program members to create personalized meal plans that align with their lifestyle and health needs. They guide members on choosing the right carbs, balancing them with proteins, and spreading intake throughout the day to maintain steady blood sugar levels. By helping members make informed choices and understand portion sizes, the nutrition coach ensures they can manage carbs without feeling restricted.

Our fitness coach complements this with tailored exercise routines that enhance metabolism and aid in maintaining stable blood sugar. The success coach provides ongoing motivation and support, keeping members accountable and engaged in their journey.

Through this holistic approach, Fitterfly Diabetes Prime Program helps you achieve better diabetes control and overall health.

Speak to one of our program advisors by giving a missed call at 08069450746.