Carbohydrates are an important part of your nutrition plan, because they are one of the body’s main sources of energy. Carbohydrates also have the greatest effect on your blood sugar. That’s why knowing how much carbohydrate you are consuming can help you control your blood sugar.
How many carbs per day are recommended for people with diabetes?
The Diabetes Canada clinical practice guidelines recommend that:
- 45% to 60% of a person’s daily calories should come from carbohydrate
- Women should consume 45 to 60 grams of carbohydrate per meal
- Men should consume 60 to 75 grams of carbohydrate per meal
Your healthcare team – which includes a dietitian – can help you determine the right amount of carbohydrate for you.
To determine the impact of carbohydrate on your blood sugar, it is a good idea to test it just before you eat and then 2 hours after a meal. You can then see how carbohydrate raises your blood sugar level, and by how much.
What foods contain carbohydrate – and how much?
The carbohydrate content of various foods and food groups are listed in the tables below, from lower to higher carbohydrate content. Choose lower-carb options more often.
Click on the links to explore the food groups of your choice:
|
Beans, grains and pasta |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Tortilla, corn, 7 inches |
1 |
11 |
|
Bread, white or whole wheat |
1 slice |
12 to 20 |
|
Oatmeal, quick, cooked |
½ cup |
13 |
|
Beans, legumes and lentils |
½ cup |
15 to 20 |
|
Pasta, cooked |
½ cup |
15 to 20 |
|
Hamburger or hotdog bun |
1 |
15 to 30 |
|
Rice, white or brown, cooked |
½ cup |
22 |
|
English muffin, plain |
1 |
25 |
|
Bagel, medium |
½ |
25 |
|
Pita bread, 7 inches, white |
1 |
35 |
|
Vegetables – starchy |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Peas, cooked |
½ cup |
10 |
|
Parsnips, cooked |
½ cup |
12 |
|
Corn, cooked |
½ cup |
15 |
|
Butternut squash |
1 cup |
16 |
|
Potato, mashed with milk |
½ cup |
17 |
|
Sweet potatoes or yams, baked without skin |
1 medium |
25 |
|
Potato, medium, baked with skin |
1 medium |
30 |
|
Dairy products and milk alternatives |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Milk |
1 cup |
12 |
|
Yogurt, plain |
¾ cup |
13 |
|
Soy milk, plain |
1 cup |
15 |
|
Yogurt, flavoured |
½ cup |
15 |
|
Rice milk, plain |
1 cup |
26 |
|
Fruits |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Avocado |
½ cup |
8 |
|
Watermelon, diced |
1 cup |
11 |
|
Cantaloupe, diced |
1 cup |
13 |
|
Blackberries |
1 cup |
15 |
|
Cherries |
12 |
15 |
|
Grapes |
15 |
15 |
|
Nectarine, medium |
1 |
15 |
|
Orange, medium |
1 |
15 |
|
Raspberries |
1 cup |
15 |
|
Strawberries, sliced |
1 cup |
15 |
|
Blueberries |
1 cup |
18 |
|
Apple, small |
1 |
21 |
|
Banana, 6 inches |
1 |
23 |
|
Snacks and baked goods |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Saltine crackers |
5 |
11 |
|
Melba toast |
4 |
15 |
|
Popcorn, air popped |
3 cups |
15 |
|
Pretzels, small |
30 |
15 |
|
Tortilla chips |
10 to 15 |
20 |
|
Donut, plain |
1 |
25 |
|
Potato chips |
30 |
33 |
|
Condiments |
||
|---|---|---|
Food |
Serving Size |
Carbohydrate (grams) |
|
Ketchup |
1 tablespoon |
4 |
|
White sugar |
1 tablespoon |
13 |
|
Jam and Jelly |
1 tablespoon |
15 |
|
Honey |
1 tablespoon |
17 |
Click here to print out the carb chart.
As well, be sure to check the Nutrition Facts Table on packaged foods for the exact amount of carbohydrate you’re consuming and pay particular attention to portion size.
Everyone needs carbs as they provide the main energy source. But it’s important to choose the right ones. Knowing the amount and type of carbohydrates you consume can help you learn how to manage your blood glucose levels more effectively.
People have successfully followed low carb diets to lose weight and manage their diabetes including lowering their A1C, cholesterol and blood pressure levels as well as reducing the amount of diabetes medications they take. Research has shown that these diets are generally effective in the first 6 months for weight loss, but they are difficult to maintain for the longterm. If you are restricting your carb intake and are taking diabetes medications that put you at risk of hypos, check your blood glucose levels regularly and speak to your healthcare team to review your medications.
In general, it is better to aim for an overall healthy eating pattern rather than to restrict one component of the diet. A healthy diet includes higher amounts of whole fruits and vegetables, whole grains, healthy fats (vegetable oils), and healthy proteins (nuts, legumes, eggs, seafood, and poultry) and limits bad carbs (such as refined grains and added sugars), red and processed meat, sodium, saturated fats, and trans fats.
