Chit Chat for Diabetics

Recommended Carbohydrate Intake (for diabetics)

There isn’t a single fixed number, but most guidelines suggest:

• 45–60 grams of carbs per meal (for many adults)

• Or roughly 130–230 grams per day, depending on:

  • Body size

  • Activity level

  • Medication

  • Blood sugar response

Many people with type 2 diabetes benefit from the lower end of that range.

 It’s not just how many carbs — it’s what type of carbs.

Best Types of Foods for a Healthy Diabetic Diet

1. Low GI (Glycaemic Index) Carbs

These release sugar slowly and keep blood glucose stable.

• Oats

• Sweet potato

• Brown rice

• Quinoa

• Wholegrain bread

2. Non-Starchy Vegetables (unlimited heroes)

These are essential and low impact on blood sugar:

• Broccoli

• Spinach

• Zucchini

• Cauliflower

• Green beans

3. Lean Proteins

Help stabilise blood sugar and keep you full:

• Chicken

• Fish

• Eggs

• Tofu

• Greek yoghurt

4. Healthy Fats

Support energy and reduce blood sugar spikes:

• Avocado

• Nuts and seeds

• Olive oil

5. Fruits (in moderation)

Best choices:

• Berries

• Apples

• Pears

(Lower sugar impact than tropical fruits)

Foods to Limit or Avoid

• White bread, pasta, rice

• Sugary drinks and snacks

• Processed foods

• Pastries and baked goods

Healthy carbs digest slowly, which means:

• More stable blood sugar

• Fewer energy crashes

• Less fatigue during the day