People with diabetes shouldn’t go on a low-carb diet. In fact, almost 50% of total calories should
come from carbohydrate. It’s our main energy source. But it’s likely many of us eat way more
carb than we should. Three to four servings of carbohydrate per meal is enough for most of us.
That’s 45 to 60 grams of total carbohydrate per meal. Fifteen grams of total carbohydrate for
a snack is appropriate. Examples of serving sizes (15 grams of total carbohydrate) include one
slice of regular sandwich bread, 1/3 cup of rice or pasta, ½ cup of beans, ½ a cup of oatmeal, ½
a banana (or a small banana), 1 small whole piece of fruit or ¾ cup of blueberries. Carbohydrate
should be paired with a protein. Milk and yogurt have both protein and carbohydrate and can be
eaten by itself as a snack. Please don’t eat carb by itself unless you have low blood sugar. Avoid
fruit juice and regular soda (unless you have low blood sugar). Treat desserts as small items
for special occasions. Don’t skip meals and take your medication properly. Maintain or get to a
healthy weight. Diabetes and carrying too much weight on our frames love each other. They’re
husband and wife, best friends for life. Please consult your personal physician and/or dietitian for
guidance and an individualized meal plan.