Basics of a Diabetes Meal Plan
How Many Carbs to Eat a Day
The second-most-asked question after "What do I eat with diabetes?" is "How many grams of carbohydrate should I eat a day?" As with the number of calories you need, the amount of carbohydrate you need depends on gender, weight, age, activity level, weight goals, and lipid levels. However, the American Diabetes Association offers a rough estimate you can use as a starting point. Talk to a registered dietitian for a personalized carb amount.
Carbs per Day Estimate
To lose weight:
- Women: 2-3 carb servings per meal (30-45 grams of carbohydrates)
- Men: 3-4 carb servings per meal (45-60 grams of carbohydrates)
To maintain weight:
- Women: 3-4 carb servings per meal (45-60 grams of carbohydrates)
- Men: 4-5 carb servings per meal (60-75 grams of carbohydrates)
For active people:
- Women: 4-5 carb servings per meal (60-75 grams of carbohydrates)
- Men: 4-6 carb servings per meal (60-90 grams of carbohydrates)
Note that one carb serving is 15 g of carbohydrates. So, if you eat a bag of potato chips with 30 g of carbohydrates, that is two carb servings.