The topic of carbs for diabetics has a long-standing history and will continue to be one of the main topics discussed at diabetes check-ups. <\/p>\n\n\n\n
Carbs play a big role in the management of diabetes (which we\u2019ll cover), and there are many ways of approaching carb intake for blood sugar control.<\/p>\n\n\n\n
What are carbs, and how do they impact your blood sugar? <\/p>\n\n\n\n
How many carbs should a diabetic have a day?<\/p>\n\n\n\n
Should you count or restrict carbs to help reach your blood glucose targets? <\/p>\n\n\n\n
We\u2019ll answer those questions (and more) in this article!<\/p>\n\n\n\n
Carbohydrates (carbs) are one of three main nutrients (macronutrients) your body needs to provide energy. The other two macronutrients are protein and fat.<\/p>\n\n\n\n
Carbs have the greatest impact on your blood sugar levels. When you eat carbs, they\u2019re broken down into glucose (sugar) in your blood. <\/p>\n\n\n\n
Protein and fat don\u2019t raise blood sugar levels like carbs do, which is why there is so much emphasis on carb intake if you have diabetes.<\/p>\n\n\n\n
There are three types of carbohydrates: starch, sugar, and fiber. Of these, fiber doesn\u2019t impact your blood sugar because it isn\u2019t absorbed by your body. <\/p>\n\n\n\n
That\u2019s one of the reasons eating fiber-rich carbs like whole grains, fruits, and vegetables is encouraged!<\/p>\n\n\n\n
Starch is found in the walls of plant-based foods like grains and vegetables, while sugars occur naturally in foods like fruit. <\/p>\n\n\n\n
You can also get sugar from added sources like table sugar, corn syrup, honey, etc.<\/p>\n\n\n\n
Some examples of carbs include:<\/strong><\/p>\n\n\n\n Your body prefers carbs as its primary energy source, but it can also use protein and fat for energy.<\/p>\n\n\n\n When you eat carbs, they\u2019re broken down into blood sugar (blood glucose). For the sugar to get into your cells, where it\u2019s used as energy, you need the hormone insulin.<\/p>\n\n\n\n Insulin acts as a \u201ckey\u201d to open the door to your cell to allow the sugar to get in.<\/p>\n\n\n\n Without enough insulin, the sugar remains in your bloodstream and isn\u2019t able to enter your cells where it\u2019s needed.<\/p>\n\n\n\n The root cause of type 1 diabetes is insulin deficiency from your pancreas not making enough insulin, while the main cause of type 2 diabetes is insulin resistance<\/a>, which is when your body doesn\u2019t respond to insulin the way it should. <\/p>\n\n\n\n This means that your body has a harder time getting the sugar into your cells than if you didn\u2019t have diabetes.<\/p>\n\n\n\n If you eat a large number of carbohydrates at once, your blood sugar might increase to a level that is considered too high. <\/p>\n\n\n\n Prolonged high blood sugar<\/a> levels can cause complications like diabetes-related kidney disease<\/a>, heart disease, and many other health issues.<\/p>\n\n\n\n Eating moderate amounts of carbohydrates consistently throughout the day can help prevent your blood sugar levels from becoming too high and can help things like medications and exercise be more effective at managing your blood sugar.<\/p>\n\n\n\n <\/p>\n\n\n\n There isn\u2019t a one-size-fits-all amount of carbs that you should have when you have diabetes. <\/p>\n\n\n\n The Recommended Dietary Allowance (RDA) for carbs is 130 grams per day. This is much lower than the average American\u2019s intake of at least 250 grams of carbs per day.<\/p>\n\n\n\n A low-carb diet<\/a> is generally considered to be fewer than 130 grams per day, while a very low-carb diet is less than 50 grams of carbs per day.<\/p>\n\n\n\n The number of carbs you need to eat in a day depends on many factors, such as your age, weight, height, and activity level. <\/p>\n\n\n\n As a starting guideline, many healthcare providers suggest diabetics eat between 45-60 grams of carbs per meal and 15-30 grams of carbs at snacks. <\/strong> The number of carbs you need to keep your blood sugar from going too low (especially if you take diabetes medications like insulin) or too high can most accurately be determined by keeping a food journal and monitoring your blood sugar at home. <\/p>\n\n\n\n If you\u2019re unable to do that, then it can take some trial and error to determine how many carbs per day is your \u201csweet spot.\u201d<\/p>\n\n\n\n Carb counting used to be very popular as a way to help people with diabetes manage their blood sugars. <\/p>\n\n\n\n Carb counting isn\u2019t as popular today because it can be seen as tedious and not realistic for some people, such as those who eat outside of the home often and can\u2019t accurately estimate the carbs in their food.<\/p>\n\n\n\n That doesn\u2019t mean that carb counting isn\u2019t an effective tool for managing diabetes. <\/p>\n\n\n\n Many people with type 1 diabetes count carbs to accurately dose their mealtime insulin amounts, and some people like to count carbs to help them become more familiar with foods that impact their blood sugar. Carb counting can also help with a better sense of portion control.<\/p>\n\n\n\n The bottom line is that carb counting isn\u2019t necessary to manage your diabetes, but for some people, it can be a useful tool whether it\u2019s used short-term or for the long haul.<\/strong><\/p>\n\n\n\n The problem with many low-carb diets (or any diet in general) is that they don\u2019t tend to work long-term. <\/p>\n\n\n\n You might stop following a diet if you get bored with the way you\u2019re eating on the diet, don\u2019t have time to count\/measure your food, or can\u2019t afford the diet (especially structured weight loss programs that charge a fee or require you to buy special food), or if you stray away from the diet.<\/p>\n\n\n\n Diets tend to be restrictive and can lead to disordered eating<\/a> habits. However, studies have shown that lower-carb diets tend to be effective at reducing both body weight and blood sugar levels of people with diabetes. <\/p>\n\n\n\n One review of 37 trials<\/a> involving over 3,000 participants concluded that low-carb diets \u201cmay produce small short-term improvements in HbA1c and weight, which are not maintained in the long term.\u201d<\/p>\n\n\n\n Another study<\/a> acknowledges that low-carb diets can enhance weight loss in the short term and can help improve blood sugar levels and insulin resistance. <\/p>\n\n\n\n However, the researchers note that very low-carb diets (fewer than 50 grams per day) have adverse side effects and that both very-low and very high-carb diets are associated with increased mortality (death).<\/p>\n\n\n\n So where does this leave us if eating too many carbs can be harmful, but eating too few can cause issues like electrolyte imbalances and fatigue?<\/p>\n\n\n\n Instead of restricting or counting carbs, you might consider a more moderate approach to carbs and your blood sugar by practicing habits like these:<\/p>\n\n\n\n Replace refined carbs<\/a> (those made with added sugar, refined grains like white flour, etc.) with more nutrient-rich complex carbs like whole grains, vegetables, and legumes. Complex carbs break down into glucose more slowly because of the higher-fiber content, which means they promote a more steady rise in blood sugar.<\/p>\n\n\n\n Reduce your intake of added sugar, which is prevalent in the majority of processed foods as well as drinks like soda, sweetened tea & coffee, fruit-flavored drinks, etc. <\/p>\n\n\n\n\n
How do carbs affect blood sugar?<\/h2>\n\n\n\n
How many carbs should a diabetic have a day?<\/h2>\n\n\n\n
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<\/strong>This would equate to around 165 grams per day on the low end for three meals and two snacks, and 240 grams per day for the higher end of the range for the same amount of meals and snacks per day.<\/strong><\/p>\n\n\n\nShould diabetics count carbs?<\/h2>\n\n\n\n
Do low-carb diets work for diabetes?<\/h2>\n\n\n\n
Alternatives to counting carbs<\/h2>\n\n\n\n
Eat nutrient-rich carbs<\/h3>\n\n\n\n
Complex carbs are those that haven\u2019t been stripped of any of their nutrients during processing and contain more fiber than refined carbs. <\/p>\n\n\n\nReduce added sugar<\/h3>\n\n\n\n