Carbohydrates have the biggest effect on your blood glucose (blood sugar). That’s why paying attention to how much and when you eat carbs is an important part of managing diabetes.
Here are simple ways to manage your carb intake:
- Choose quality carbs such as beans, starchy vegetables, whole grains, fruit, low-fat milk, and low-fat yogurt
- Cut back on some higher carb foods
- Swap high-carb foods for lower carb options
Living with diabetes or prediabetes does not mean you have to cut out all carbohydrate foods. When choosing an eating plan, think about the foods you enjoy, how much time you have to cook, your budget, your health needs, and what works for your family. Learn more about low‑carb or very‑low‑carb eating patterns.
Portion Sizes Matter
A helpful guide to building a plate with balanced portions of carbohydrates, protein, and non-starchy vegetables is the Diabetes Plate. Both the non‑starchy vegetable section and the carbohydrate section of the plate contain foods with carbs, but in different amounts.
How to build your Diabetes Plate:
- Fill half your plate with non‑starchy vegetables.
- About 5 grams of carbs are in 1 cup of raw or ½ cup of cooked vegetables
- Fill one‑quarter of your plate with quality carbohydrate foods.
- Examples: Starchy vegetables (1/2 cup corn, peas, potatoes, or 1 cup winter squash), 1/3 cup beans, 1 small fruit, whole grains (1/3 cup cooked quinoa, brown rice, or whole grain pasta, or 1 slice whole grain bread) or 1 cup low‑fat milk, and 2/3 cup plain, low-fat yogurt
- These foods contain more carbs than non‑starchy vegetables
Low-Carb Swaps for Your Favorite Meals
You don’t have to give up your favorite meals just because they are high in carbs. Small changes can help you lower carbs while keeping you feeling satisfied. Our Peanut Chicken with Cauliflower Rice recipe swaps rice with cauliflower rice to make this a low carb recipe.
Easy Lower-Carb Swaps
| Instead of | Use | Carb Savings Estimate |
|---|---|---|
| 1 (8-inch) flour tortilla (25 grams carb) | 1 Egg wrap (<1 gram carb) | 25 grams |
| 1 slice whole grain sandwich bread (11–15 grams carb) | 1 large lettuce leaf (0 grams carb) | 11–15 grams |
| 3/4 cup cooked spaghetti noodles (23 grams carb) | 3/4 cup zucchini noodles (3 grams carb) | 20 grams |
| 1/2 cup Potatoes (15 grams carb) | 1/2 cup roasted or steamed radishes (3 grams carb) | 12 grams |
| 1/2 cup white rice (27 grams carb) or 1/2 cup brown rice (24 grams carb) | 1/2 cup cauliflower rice (3 grams carb) | 24–21 grams |
| 1/2 cup breadcrumbs (33–38 grams carb) | 1/2 cup ground nuts (7–10 grams carb) | 26–28 grams |
| 3 oz pizza crust (41 grams carb) | Portobello mushroom (4 grams carb) | 37 grams |
| 8 oz sugar-sweetened beverages (soda, sports drinks, sweet tea, fruit drinks) (20–27 grams carb) | 1 cup plain water, infused water, unsweet tea (0 grams carb) | 20–27 grams |
| 1 oz snack chips (15 grams carb) | mixed nuts (7 grams carb) | 8 grams |
| 10 French fries (21 grams carb) | 1/3 cup roasted carrots (7 grams carb) | 14 grams |
Small Changes Make a Big Difference
Reducing your carb intake or making a few smart swaps may help you manage your blood glucose. Everyone’s carb needs are different, so it’s helpful to work with a registered dietitian nutritionist (RDN) or a certified diabetes care and education specialist (CDCES) to create a plan that fits your life.
Looking for more ideas? Explore more recipes on Diabetes Food Hub.
