Recommended Carbohydrate Intake (for diabetics)
There isn’t a single fixed number, but most guidelines suggest:
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45–60 grams of carbs per meal (for many adults)
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Or roughly 130–230 grams per day, depending on:
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Body size
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Activity level
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Medication
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Blood sugar response
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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.
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Oats
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Sweet potato
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Brown rice
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Quinoa
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Wholegrain bread
2. Non-Starchy Vegetables (unlimited heroes)
These are essential and low impact on blood sugar:
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Broccoli
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Spinach
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Zucchini
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Cauliflower
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Green beans
3. Lean Proteins
Help stabilise blood sugar and keep you full:
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Chicken
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Fish
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Eggs
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Tofu
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Greek yoghurt
4. Healthy Fats
Support energy and reduce blood sugar spikes:
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Avocado
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Nuts and seeds
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Olive oil
5. Fruits (in moderation)
Best choices:
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Berries
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Apples
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Pears
(Lower sugar impact than tropical fruits)
Foods to Limit or Avoid
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White bread, pasta, rice
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Sugary drinks and snacks
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Processed foods
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Pastries and baked goods
Healthy carbs digest slowly, which means:
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More stable blood sugar
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Fewer energy crashes
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Less fatigue during the day