Diabetic? Here’s How to Count Your Carbohydrates
Updated: Mar. 20, 2019
If you have diabetes, that doesn't mean you can't have carbs! Understanding the basics of carbohydrate counting gives you the freedom to enjoy a meal and build a diabetes-friendly plate.
In order to learn how to count carbohydrates, it’s important to understand what they are. Carbohydrates, at their root, are glucose or fructose (read: sugar) molecules which directly affect your blood glucose levels. Foods that are highest in carbohydrates are milk, yogurt, fruits, beans, starchy vegetables (potatoes, sweet potatoes, peas, corn, winter squash) and grains. Foods that rank lowest in carbohydrates are meats, fats and non-starchy vegetables (like broccoli, carrots, beets, spinach and tomatoes). As a person with diabetes, knowing which foods have carbohydrates is just the start. You don’t have to make every meal low-carb, though these dinner recipes are a tasty place to start, but it’s important to understand how many carbs are in each food at each meal.
Carb Counting for Diabetics
Nutrition labels come in handy for counting carbohydrates, because you can find the serving size and amount of carbohydrates per serving to know exactly what you are eating. But, what about foods that don’t come with a label or when you are eating out? This is where a basic understanding of carbohydrates counting can come in handy:
Each item has approximately 15 grams of carbohydrates
- 1 small slice of bread
- 1/3 cup cooked pasta
- 1/3 cup cooked rice
- 1 tortilla (6 inches)
- 1/3 cup cooked beans
- 1/2 cup starchy vegetables
- 1 small piece of fruit
- 1/2 medium banana
- 3/4 cup berries
- 1/2 cup 100% fruit juice
Dairy foods add up differently, as they have 12 grams of carbs per cup of milk. Plain yogurt is the same, about 12 grams of carbohydrates per cup.
Non-starchy vegetables do have carbohydrates, adding up to 5 grams of carbohydrates for 1/2-cup cooked or a cup raw.
Here’s a more comprehensive list of carbohydrates in foods.
Recommended Daily Carb Intake
How many carbs people need each day and at each meal depends on a lot of factors and should be discussed with their dietitian or physician. A person trying to control their blood glucose (also referred to as blood sugar) will need to monitor their carbohydrates for each meal. As a general guide, 35-60 grams of carbs per meal and 15-20 grams per snack. This totals up to around 135-220 grams per day. A person with normal blood glucose control can have a carb-dense meal (like a birthday party with pizza, cake and ice cream) and their body’s insulin will respond and take the glucose into their cells. A person with impaired blood glucose control (like a person with diabetes or pre-diabetes) struggles to take glucose into the cells, so they typically need to eat carbs in smaller amounts throughout the day. It’s also important for the timing and amount of carbohydrates to correspond with any diabetes medication they are taking. To fully understand this impairment, speak with your physician and consider taking a class led by a Certified Diabetes Educator. Here’s a bit more information about diabetes.
Balancing a Diabetic-Friendly Plate with the Exchange List
The Exchange List was created to simplify carbohydrate counting and help people round out meal planning with optimum nutrition in mind. For example, a dietitian may prescribe a meal that breaks down like this:
- 2 vegetables (10 grams of carbs)
- 1 lean protein (0 grams of carbs)
- 1 starch (15 grams of carbohydrates)
- 1 dairy or 1 starch (12 – 15 grams of carbs)
- 1 fat (0 grams of carbs)
Here’s a meal idea that fits the above plan:
- 1 cup cooked broccoli (10 grams of carbs)
- 3 ounces cooked salmon (0 grams of carbs)
- 1/3 cup cooked rice (15 grams of carbs)
- 1 cup low-fat milk (12 grams of carbs)
- 1/5 of an avocado (0 grams of carbs)
- Total: 37 grams of carbohydrates
A snack could look like this:
- 1 fruit (15 grams of carbs)
- 1 lean protein (0 grams of carbs)
- 1 apple with 2 tablespoons peanut butter
- Total: 15 grams of carbohydrates
Choosing Quality Over Quantity
It’s important to look at other info on nutrition labels besides carbs. Think about desserts. While desserts count toward your daily carbohydrate intake, they aren’t very nutrient-dense like a whole grain, piece of fruit or serving of low-fat dairy. It’s a balancing game, but it’s not meant to feel overly restrictive. Being too strict can lead to unhealthy behaviors, like binge eating, so it’s important to find balance instead. In this instance, it’s good to have a few diabetic-friendly recipes to satisfy your cravings on hand, like these chocolate recipes.
If you’re craving some culinary creativity Taste of Home has you covered with a wide variety of diabetic-friendly meals, from breakfast recipes to dinner to sweet treats. Remember to look at the nutrition information listed on the bottom of the recipes and monitor the serving sizes to stay within your recommended counts. But know this, you can enjoy carbohydrates as a diabetic, you just need to understand how to balance out the plate!
Truthfully, a diabetic diet is just a nutritious meal plan that reduces carbs while increasing the amount of produce and protein. Rounding out a plate with fruits, vegetables, healthy fats and lean proteins is a beneficial eating pattern for most people. It can be hard to change your eating patterns overnight, but be patient with yourself and consider taking a class to fully comprehend the benefits of carbohydrate counting.
Start meal planning right now!
Turkey-Stuffed Bell Peppers
These well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Slow-Cooker Pork Chops
Everyone will enjoy these fork-tender, slow cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee
Sweet & Tangy Salmon with Green Beans
I'm always up for new ways to cook salmon. In this dish, a sweet sauce gives the fish and green beans some down-home barbecue tang. Even our kids love it. —Aliesha Caldwell, Robersonville, North Carolina
Spaghetti Squash Meatball Casserole
One of our favorite comfort food dinners is spaghetti and meatballs. We're crazy about this lighter, healthier version that features so many veggies and has the same beloved flavors! —Courtney Stultz, Weir, Kansas
Parmesan Chicken with Artichoke Hearts
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Salmon & Spinach Salad with Avocado
We eat a power salad packed with salmon and spinach at least once a week. It’s a cinch to make, even after a hard day’s work. —Jenny Dawson, Fond du Lac, Wisconsin
Shrimp Avocado Salad
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Pan-Roasted Chicken and Vegetables
This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Spicy Beef & Pepper Stir-Fry
Think of this stir-fry as your chance to play with heat and spice. I balance the beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida
Pulled Chicken Sandwiches
I was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia
Skillet Pork Chops with Apples & Onion
Simple recipes that land on the table fast are lifesavers. I serve skillet pork chops with veggies and, when my husband lobbies, cornbread stuffing. —Tracey Karst, Ponderay, Idaho
Ginger Steak Fried Rice
Perfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana
Italian Hot Dish
My husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin
Grilled Beef Chimichangas
I created this recipe when I didn't have the ingredients for my go-to dish. After making this, it became my new favorite! —Jackie Burns, Kettle Falls, Washington
In-a-Pinch Chicken & Spinach
I needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what's now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia
Power Lasagna
When my husband and I wanted to live healthier, our first step was to eat more power foods, such as whole grains, fresh veggies and protein. Combined with our love for Italian food, this tasty lasagna is one of the nutritious results.—Jennifer Yaden, Richmond, Kentucky
Simple Sesame Chicken with Couscous
I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida
Braised Pork Stew
Pork tenderloin becomes amazingly tender in this braised stew. It's a fantastic meal for a cold winter night. —Nella Parker, Hersey, Michigan
Asparagus Nicoise Salad
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota
Peppered Tuna Kabobs
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Makeover Turkey Burgers with Peach Mayo
The unique fruit and mayo combination puts this burger over the top. You can also substitute nectarines for the peaches. They're both delicious! —Charlene Chambers, Ormond Beach, Florida
Sesame Turkey Stir-Fry
I really like the rich taste of sesame oil in this Thai-inspired dish. If you don't have it, canola oil does the trick, too. To get a similar nuttiness, toss in a handful sliced almonds before serving. —Kelli Whiting, Fortville, Indiana
Beef & Rice Stuffed Cabbage Rolls
This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama
Meaty Slow-Cooked Jambalaya
Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia
Slow Cooker Boeuf Bourguignon
I'd wanted to make beef Burgundy ever since I got one of Julia Child's cookbooks, but I wanted to find a way to fix it in a slow cooker. My version of the popular beef stew is still rich, hearty and delicious, but without the need to watch on the stovetop or in the oven. —Crystal Jo Bruns, Iliff, Colorado
Saucy Pork Chop Skillet
Skillet pork chops make easy comfort food. We have them with a salad and fruit. If you've got fresh green beans or steamed broccoli, go for it. —Donna Roberts, Manhattan, Kansas
Marinated Steak & Pepper Fajitas
These are the best fajitas ever, and a much healthier version of the typically pan-fried fajitas you find in restaurants. I also like to serve them in flatbreads instead of tortillas. —Erin Michniacki, Manhattan, Kansas
Asian Turkey Lettuce Cups
Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
Steak San Marino
I'm a busy pastor's wife and mother of three, and this delicious, inexpensive and easy main dish helps my day run smoother! The steak is so tender and flavorful, my kids gobble it up and my husband asks for seconds. —Lael Griess, Hull, Iowa
Chicken with Celery Root Puree
Celeriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste of Home Test Kitchen
Ginger Salmon with Brown Rice
Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida
Curry Turkey Stir-Fry
Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey
Pork with Sweet Potatoes
With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York
West African Chicken Stew
I really love African flavors, but you don't really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. —Michael Cohen, Los Angeles, California
Grecian Pasta & Chicken Skillet
We love a homemade meal at the end of the day. But the prep involved? Not so much. My Greek-inspired pasta is lemony, herby and, thankfully, easy. —Roxanne Chan, Albany, California
Cod with Hearty Tomato Sauce
My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Chicken-Stuffed Cubanelle Peppers
Here's a different take on traditional stuffed peppers. I substituted chicken for the beef and used Cubanelle peppers in place of the green peppers that are usually featured in such a dish. —Ron Burlingame, Canton, Ohio
Tortilla Pie
My husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan
Spicy Roasted Sausage, Potatoes and Peppers
I love to share my cooking, and this hearty meal-in-one has gotten a savory reputation around town. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
Mediterranean Turkey Skillet
I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Salmon Veggie Packets
I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY
Chicken Veggie Skillet
I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it's a keeper. —Rebekah Beyer, Sabetha, Kansas
Cool & Crunchy Chicken Salad
When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine
Chili-Rubbed Steak with Black Bean Salad
Busy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
Lemon-Basil Chicken Rotini
My husband and sons like to have meat with their meals, but I prefer more veggies. This combo with rotini pasta is colorful and healthy, and it keeps everyone happy. —Anna-Marie Williams, League City, Texas
Caesar Salmon with Roasted Tomatoes & Artichokes
This recipe is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
Rosemary Pork Medallions with Peas
It's nice to have a quick meal to fix after coming home from work. It's simple to prepare and doesn't use a lot of ingredients, so it's great for beginner cooks. —Laura McAllister, Morganton, North Carolina
Sassy Salsa Meat Loaves
We still can’t settle on our favorite salsa, but, honestly, why bother? There are so many fantastic options! We love trying them all in this twist on classic meat loaf. You can make these loaves ahead, and they’ll last for a few days—perfect for meat loaf sandwiches topped with a little Monterey Jack cheese. —Tasha Tully, Owings Mills, Maryland
Chicken Butternut Chili
At our house, we just love a good comforting, hearty, tomato-based chili with bold flavors! This unique chili is loaded with veggies and flavor. You can also prepare the recipe in the slow cooker. Just add ingredients to the crock and cook over high heat for about 4 hours. —Courtney Stultz, Weir, Kansas
Italian Sausage Orzo
This light dish is perfect for any night of the week, and it looks as good as it tastes! If you have leftover sauteed mushrooms or other vegetables, toss them in as well. —Lisa Speer, Palm Beach, Florida
Chicken Tzatziki Cucumber Boats
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my fresh tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Bulgur Jambalaya
I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey
Bow Ties with Sausage & Asparagus
We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Naked Fish Tacos
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Fiery Stuffed Poblanos
I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how these stuffed peppers were born. —Amber Massey, Coppell, Texas
Chicken Cordon Bleu Stroganoff
I enjoy beef Stroganoff but wanted a version with chicken. For a French twist, I added ham, Swiss and Dijon. It quickly became a family favorite. —Jeanne Holt, Mendota Heights, Minnesota
Vegetable & Beef Stuffed Red Peppers
I love making this stuffed pepper recipe. It's one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona
Cajun Beef & Rice
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