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If you have type 2 diabetes, you might have been told that you should be tracking and counting the carbohydrates you eat. Often, people aren’t even sure where to start — or what a carbohydrate even is. However, understanding carbs and learning how to count them is a crucial skill for people looking to reduce glucose in their bodies.
Carbohydrates and Why They Matter
Carbohydrates are chains of a sugar (mostly glucose). They are one of three types of macronutrients. The others are: proteins, which are made up of chains of amino acids; and fats, which are made of fatty acids.
Eating carbohydrates (glucose) tends to raise blood glucose. Proteins and fats do not, and they include essential amino acids and essential fatty acids that your body needs in order to function; if you don’t eat enough, you will get sick.
People living with type 2 diabetes have too much glucose in the body and specifically, blood. As you can see in this animation video, the excess glucose spills out from cells that are already filled with glucose and into the blood. However, if you reduce dietary carbohydrates, you can stop this from happening.
Carbohydrates are found all kinds of foods. Types of carbohydrates include starches, sugars and fiber.
Starches:
Starches include (but are not limited to):
Starchy vegetables: Regular potatoes, sweet potatoes, yams, corn, peas and lima beans.
Legumes: dried beans, peas and lentils.
Grains: wheat, oats, barley and rice.
Products made from grains: breads and pastas, crackers, cereals, English muffins, cupcakes, donuts, tortillas, naan, noodles, rice noodles, cereal.
Sugar:
Sugars include the natural sugars found in fruit and dairy (such as milk and yogurt), plus added sweeteners in prepared foods and drinks. Examples include:
Table sugar
Syrup
- Fruit and fruit juices, as well as foods that contain fruit juices such as jams, jellies, and fruit smoothies.
- Sweets and bakery products such as cakes with icing, pie, donuts, cookies and candy.
Beverages with added sugars: regular sodas, fruit drinks, some sports drinks like Gatorade, lemonade or tea.
Condiments (sweetened with added sugars): barbecue sauce, ketchup, relish, salsa, teriyaki sauce, and salad dressings.
Dairy: milk, ice cream, coconut milk, pudding and yogurts.
Be extra careful of sugar because it can go by many names. Always read labels and nutrition facts on the back of store-bought foods.
Do not be fooled by products that claim to be sugar-free, low sugar or no added sugars on the external packaging or advertising. Look at the “Ingredients” list where added sugars can be found under alternate names such as:
Table sugar or sucrose, brown sugar, molasses, honey, lactose, fructose, sorbitol, xylitol, glycol, glycerol, mannitol, agave nectar, sugar cane syrup, turbinado, maple sugar, high-fructose corn syrup, powdered or confectioner’s sugar, molasses, beet sugar.
Because sugar is so prevalent in the typical American diet, a person might eat 200-300 grams of carbohydrates a day. To contrast, a low carbohydrate diet contains less than 100 grams per day, and Ketogenic (or Very Low Carb – VLC) diets contain less than 40 grams per day.
Food Guide for Lower Carb Meal Planning
The food lists below show the amount of carbohydrate within each food.
Zero Carbohydrate Foods
The foods below contain 0 grams of carbohydrate per serving.
Meats
| Food | 1 Serving |
| Beef | 3 ounces |
| Lamb | 3 ounces |
| Pork | 3 ounces |
Fish/Shellfish
| Food | 1 Serving |
| Fish | 3 ounces |
| Salmon, canned or fresh | 3 ounces |
| Sardines | 3 ounces |
| Tuna, fresh or canned in oil or water | 3 ounces |
| Shellfish: oysters, clams, scallops, shrimp, crab, lobster |
3 ounces |
Poultry
| Food | 1 Serving |
| Chicken | 3 ounces |
| Cornish hen | 3 ounces |
| Duck | 3 ounces |
| Goose | 3 ounces |
| Turkey | 3 ounces |
Fats
| Food | 1 Serving |
| Oils: canola, coconut, peanut, avocado, olive, etc. |
1 teaspoon |
| Butter | 1 teaspoon |
| Mayonnaise, regular | 1 tablespoon |
Eggs
| Food | 1 Serving |
| Egg | 1 egg |
| Egg Whites | 1 egg |
Very Low Carbohydrate Foods
Foods that contain less than 5 grams of carbohydrate per serving are considered very low carbohydrate foods.
| Food Item | 1 Serving | Grams of Carbohydrate per Serving |
| Almond milk, unsweetened | 1 cup |
1 |
| Artichoke | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Arugula | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Avocado | 2 Tbsp (1 oz) |
2 |
| asparagus | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Bamboo shoots | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Bean sprouts | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Beets | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Bok choy | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Broccoli | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Brussel sprouts | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Cabbage | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Carrots | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Cauliflower | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Celery | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Cheese | 1 oz |
0.5-1 |
| Collard greens | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Cucumber | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Daikon | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Eggplant | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Green beans | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Jicama | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Kale | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Kimchi | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Kohlrabi | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Leeks | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Lettuce | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Mushrooms | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Okra | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Olives, black | 8 small/medium |
1.5 |
| Olives, green | 10 large, 1.5 oz |
1.5 |
| Onions | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Pea Pods, Pea Shoots | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Peppers | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Pickle spears | 1 |
0.5-1 |
| Pumpkin, sesame, or sunflower seeds | 1 Tbsp |
2 |
| Radishes | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Romaine | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Rutabaga | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Seaweed | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Snow peas | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Spinach | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Squash (yellow squash, spaghetti squash) | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Tofu | 3 oz |
1-2 |
| Tomatoes | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Turnips | 1 cup raw vegetables or ½ cup cooked |
<5 |
| Walnuts | 1 oz |
3 |
| Zucchini | 1 cup raw vegetables or ½ cup cooked |
<5 |
Low Carbohydrate Foods
Foods that contain 5-10 grams of carbohydrate per serving are considered low carbohydrate foods.
| Food Item | 1 Serving | Grams of Carbohydrate per Serving |
| Almonds, whole | 1 oz (24-28 medium) | 5.5 |
| Beef jerky | 1 oz | 10 |
| Blackberries | ½ cup | 10 |
| Blueberries | ½ cup | 10 |
| Flaxseed | 3 Tbsp, 1 oz | 9 |
| Hummus | 2 Tbsp | 6 |
| Peanut butter | 2 Tbsp | 6 |
| Pistachios, shelled | ¼ cup, 1 oz | 8.5 |
| Raspberries | ½ cup | 7 |
| Strawberries | ½ cup (cut) | 6 |
Getting Started:
Counting carbohydrates can be confusing at first, but you can learn and incorporate it into your daily life with a little bit of practice. We have created a simple guide that lists common foods’ carb content to help you get started.
Non-Carb Foods:
Carb Content: 0
- Meats (beef, pork, lamb, bison, venison)
- Poultry (chicken, duck, turkey)
- Fish (bass, catfish, trout, tuna, salmon)
- Shellfish (crab, lobster, scallops, shrimp)
- Eggs
- Most Fats: extra virgin olive oil, coconut oil, avocado oil, ghee (exceptions include avocados, olives, nuts, and seeds)
Zero Carb Beverages
Carb Content: 0
- Water
- Sparkling water
- Black coffee
- Tea
- Diet soda (but beware of diet soda — it can still raise your blood sugar)
Very Low Carb Foods:
Carb Content: less than 5 grams of carbs per servings size
Leafy Veggies (arugula, kale, spinach, romaine, lettuce)
Avocado
Olives
Non-starchy veggies (asparagus, celery, tomatoes, green beans)
Examples: asparagus, broccoli, cauliflower, eggplant, green beans, mushrooms, onions, pea pods, peppers, squash (summer, crookneck, zucchini), cabbage, celery, kohlrabi, radish, and tomatoes
Cheese
Tofu
Dairy- half & half & heavy cream
Low Carb Foods:
Carb Content: 5-10 grams per serving
Nuts & Seeds (macadamia nuts, pecans, brazil nuts, chia seeds, flaxseeds)
Fresh Berries (blueberries, raspberries, blackberries, strawberries)
Low Carbohydrate Wraps
Low Carb Treats:
Carb Content: less than 5 grams per serving
Sugar-free pudding,
Sugar-free gelatin
Low Carb Comfort Food Swaps:
Bread Alternatives:
Low carbohydrate wraps (<5 grams of net carbs)
“Cauliflower” pizza crust
“Lettuce” wraps (Boston bib lettuce and romaine hearts)
Cucumber or zucchini “sub sandwich”
Stuffed bell peppers
Tomatoes or Portobello Mushrooms as hamburger buns
Rice Alternatives:
Cauliflower or broccoli “rice” fresh or frozen
Pasta Alternatives:
Zucchini or squash noodles (“zoodles”)
Eggplant “lasagna”
Potato Alternatives:
Cauliflower mashed potatoes
Snack Alternatives:
- Kale or Zucchini “chips”
- Seaweed Snacks
Zero Carb Spices & Seasonings:
Salt**
Black Pepper
Most sugar-free Hot Sauces
Mustard
Oregano
Rosemary
Thyme
Basil
Chives
Dill
Chili Powder*
Curry Powder*
Cinnamon*
Garlic Powder*
Turmeric*
Onion Powder*
*Limit these spices to a teaspoon. They have a bit more trace net carbs than the other spices listed.
**consider amount consumed if you have heart disease
Carbohydrate Content
| Grams of Carbohydrates in Different Types of Foods |  | |
| Serving size (amount of food) | Grams of Carb | |
| Fruits | ||
| Apple | 1 small, whole | 15 |
| Banana | 1 large, whole | 31 |
| Strawberries | 1 cup | 11 |
| Watermelon | 1 cup | 11.5 |
| Grapes | 17 small grapes | 15 |
| Pineapple | 3/4 cup, diced | 15 |
| Tangerine | 1 small, whole | 12 |
| Starchy Vegetables | ||
| Corn | 1/2 cup, cooked | 15 |
| Peas | 1/2 cup, cooked | 15 |
| Potato | 1 large, white (baked) | 63 |
| Mashed potatoes | 1 cup | 30 |
| Baked beans | 1 cup | 45 |
| Non-Starchy Vegetables | ||
| **Asparagus, artichoke, brussel sprouts, cauliflower, cabbage, carrots, broccoli, onions, spinach, peppers, | **1 cup raw or 1/2 cup cooked | **5 |
| snap peas, celery, cucumbers, salad greens, zucchini, summer squash, eggplant, greens (collard, kale, mustard) | ||
| Breads and Grains | ||
| Regular bread | 1 individual slice | 15 |
| Bagel | 1 large, whole | 48 |
| Pita | 1 large, whole | 33 |
| Flour tortilla | 1 tortilla (6 in) | 15 |
| Pasta | 1 cup, cooked | 45 |
| Rice | 1 cup, cooked | 45 |
| Quinoa | 1 cup, cooked | 45 |
| Granola | 1/4 cup | 15 |
| Grits or oatmeal | 1 cup, cooked (plain) | 30 |
| Crackers & Snacks | ||
| Popcorn | 3 cups | 15 |
| Crackers | 6 Ritz (round butter), or 6 saltines | 15 |
| Chips | 15 med tortilla | 15 |
| Rice Cake | 2 regular (plain) | 15 |
| Dairy Products | ||
| Milk, 2% | 1 cup | 11 |
| Yogurt, low fat | 1 container (8 oz), plain | 16 |
| Almond or soy milk | 2 cups, plain | 15 |
| Pudding | 1/2 cup, chocolate | 28 |
| Sugary Drinks | ||
| Coca Cola | 1 can (12 oz) | 38 |
| Gatorade sports drink | 1 bottle (20 oz) | 36 |
| Ginger ale | 1 can (12 oz) | 32 |
| Desserts | ||
| Ice cream | 1 cup | 32 |
| Chocolate chip cookies | 2 cookies, medium | 18 |
| Apple pie | 1 slice (1/6, 8″ pie) | 40 |
Additional Resources:
- Lower Carb Recipes (from Level2) – See the Level2 App – Nutrition
- ADA Diabetes Food Hub – https://www.diabetesfoodhub.org/diabetic-diabetes-low-carb-recipes.html?prev_scroll=949
- Center for Disease Control (CDC) guide to Carb Counting
- CDC guide to Carb Choices https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbs/carbohydrate-choice-lists.html
Mar. 10 2022