You will also find them in foods to which sugar has been added, including baked goods cake and cookies , sugary beverages, and candy. Choosing healthy carbs can provide other beneficial nutrients. For example, whole-grain bread or cereal can supply you with fibre, as well as vitamins and minerals.

But, as carbs break down into glucose, even having too many healthy ones can lead to high blood sugar or weight gain. To make high-carbohydrate choices seem less skimpy, you can include lots of low-carb vegetables in the mix. For example, a cup of peppers, onions, and mushrooms added to a cup of pasta makes for a more generous-looking portion that will also make you feel fuller without adding much to your carb totals.

Counting carbs is a good solution for many people with diabetes because it can be simpler than using a more traditional exchange meal plan [where specific portions of each food group are pre-set] and makes it easier to include a wider variety of foods in a meal plan.

So, how exactly do you count carbs? There are two different ways you could do it: basic and advanced carb counting. Basic: Do you manage your diabetes through diet or oral medication, or certain types of insulin such as long- or intermediate-acting types , rather than mealtime insulin?

If so, the basic method is likely best for you. It involves setting a specific amount of carbs for various meals and snacks and keeping that amount consistent. For example, if your goal is 45 grams at lunch, your carbs might come from the two slices of bread 15 grams each, for a total of 30 grams in your sandwich and a medium-size apple 15 grams for dessert.

But if you decide to have a cup of milk at lunch 12 grams , you might choose an open-face sandwich in order to stay within your goal.

Advanced: Do you take insulin at mealtimes? The advanced method is likely your best choice. This involves matching your dose of insulin to the amount of carbs in a meal or snack. This method gives you more flexibility with your food choices.

If you have fewer carbs at a meal, you can take a lower dose of insulin. If you have more carbs, you can take a higher dose. A registered dietitian who may also be a certified diabetes educator can help you determine the number of carbs you should include at meals and snacks.

But if your blood sugar readings are not on target, you can increase or reduce the number of carbs as needed. The more carbs you eat at one time, the higher your blood sugar will rise. Counting carbs can help you keep your blood sugar within your target range.

If you use insulin, counting carbs helps you match the right amount of insulin to the number of grams of carbs in a meal. Carbohydrate counting means keeping track of how much carbohydrate you eat at meals and snacks.

It helps you keep the amount of carbs you eat within a target range. Here's how to get started. Bread, cereal, rice, pasta, beans and legumes, and starchy vegetables have about 15 g of carbohydrate per serving. You can use your hand to help you estimate the serving sizes of foods. A registered dietitian or certified diabetes educator can help you learn to count carbs.

And children, especially, need to work with a health professional to plan their carb goals. Here is an example of a carb guideline for an adult. Your carb needs may be different. Here are some tips for eating a healthy, balanced diet when you count carbs.

Foods that contain lean protein such as beans, tofu, chicken, and fish are an important part of a balanced diet. Choose unsaturated fats like canola oil and olive oil instead of butter or shortening.

Nuts and seeds, fatty fish, and avocados are other healthy fat sources. Carb counting can allow your child to eat a variety of foods, just like other kids. It can also help your child feel more in control and more confident in managing diabetes.

High-sugar foods or sweets should be eaten only sometimes and in smaller servings than starches, fruits, and milk. If you check it before and 1 to 2 hours after a meal, you will be able to see how the food your child eats affects their blood sugar. If your child needs mealtime insulin, you might be taught to adjust the amount of insulin needed to cover the amount of carbohydrate your child eats.

Author: Healthwise Staff Medical Review: Heather Quinn MD - Family Medicine Colleen O'Connor PhD, RD - Registered Dietitian. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

We appreciate your feedback. Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it. To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below.

To submit general feedback about the HealthLink BC website, please click on the General Feedback tab. To submit general feedback about the HealthLink BC website, please enter your comments, suggestions, compliments or questions in the form below.

Your dietitian will give you a personalized meal plan to help control your blood glucose levels and help you feel energized. They will make sure you are getting enough carbohydrates, fibre and other important nutrients to be healthy.

Connect with a dietitian today! Healthy snacking is important, especially if you have diabetes. If you need help choosing meals and snacks, or with carbohydrate counting, speak with a dietitian. Diabetes Menu Plan for prevention and management Eating Well with Diabetes: South Indian and Sri Lankan Diets Eating well with Diabetes: North India and Pakistan diets Diabetes and Carbohydrates This article was written and reviewed by dietitians from Dietitians of Canada.

The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider. Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.

Home Articles Diabetes Diabetes and Healthy Eating Tips for healthy snacking for people with diabetes. Do I need to eat snacks?

What is a healthy snack? Here are some examples: A slice of whole grain bread with no sugar added peanut butter Baby carrots with hummus Yogurt with fresh or frozen blueberries and pumpkin seeds Whole grain crackers with cheese An apple and almonds More healthy snack ideas Healthy snack ideas for people with diabetes — Small Snacks Healthy snack ideas for people with diabetes — Large Snacks How much carbohydrate should my snacks have?

Tips for healthy snacking Keep healthy snacks at your desk, in your bag or in the car.

Plus, the low-fat cottage cheese adds 6 g of protein to the snack and supplies a good source of calcium. Add a sprig of mint to add a punch of color and flavor. RELATED: A Guide for Eating Dairy When You Have Diabetes.

Fresh shrimp is an easy win for snacking to stabilize your blood sugar. Make sure that your shrimp is steamed, boiled, or sauteed, as eating fried shrimp will add unhealthy saturated fat.

Eating fried seafood one or more times per week is also associated with a 14 percent increased risk for diabetes, according to one study. Each shrimp with cocktail sauce equals 28 calories, 4 g protein, no fat, and 2 g carbohydrate , per the USDA.

Cocktail sauce will provide sodium. To reduce the salt in this snack, Palinski-Wade suggests enjoying the shrimp with fresh salsa or chopped tomatoes. One cup provides your entire DV of the vitamin, according to the USDA.

Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate , notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three or four of these chocolate-covered berries have 13 g of carbs and calories.

A sparkling, fruit-flavored gelatin go with ½ cup topped with whipped cream is refreshing and pleasantly satisfying.

You can make this snack completely guilt-free by choosing a sugar-free gelatin — a snack-sized container of gelatin made with low-calorie sweetener contains 4 g of carbs for fewer than 19 calories, per the USDA.

Top it with 1 tbsp of sugar-free whipped topping to add some sweetness. RELATED: The Best and Worst Candy for People With Type 2 Diabetes. Enjoy this cool, creamy, low-cal snack anytime — just be sure to stick to a ½-cup portion. One brand, Kemps , sells a vanilla version that has 24 g of carbs and no added sugar.

To add variety, try different flavors, and feel free to top the frozen yogurt with a few small berries or a teaspoon tsp of chopped nuts — this will add even more flavor, texture, and nutrition.

Additional reporting by Barbara Kean ; Deborah L. Blood, RD, CDE ; and Debbie Strong. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z.

Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

Type 2 Diabetes. By Jessica Migala. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. RELATED: How to Tell the Difference Between a Good Carb and a Bad Carb Consider the other macronutrients of your snack, too.

RELATED: How Exercise Boosts Mood and Energy To help steer you in the right direction, here are 20 healthy snacks for diabetes to help you meet your health goals. Cacao Chipotle Salsa This dip is great for a pre-dinner snack or at a Sunday football viewing with friends.

SERVES 8. CALORIES PER SERVING AUTHOR Joseph Feuerstein, MD Daniel Green. Print Download Pinterest. PREP TIME 5 min. Ingredients 2 lbs. Directions 1 Pulse all ingredients in a food processor until well blended.

calories total fat 0. saturated fat 0. protein 2g. carbohydrates 8g. fiber 2. sugar 4. added sugar 0. sodium mg. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link. Diabetes Diet Tips for the On-the-Go Eater. Next up video playing in 10 seconds. Editorial Sources and Fact-Checking.

Resources Dark Chocolate. Harvard T. March Department of Agriculture. April 1, Popcorn: The Perfect Snack Food. Oldways Whole Grains Council. March 28, Weight Loss: Feel Full on Fewer Calories.

Mayo Clinic. June 9, Snacks, Popcorn, Air-Popped. Delgado G, Kleber ME, Krämer BK, et al. Dietary Intervention With Oatmeal in Patients With Uncontrolled Type 2 Diabetes Mellitus — A Crossover Study.

October Oatmeal, Regular or Quick, Made With Water, No Added Fat. October 30, Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-Heat.

Yogurt, Greek, Low Fat Milk, Plain. Yogurt, Plain, Low Fat. Almond Butter. Harvard Health Publishing. November 16, Diabetes and Your Heart. Centers for Disease Control and Prevention. June 20, Nuts, Pistachio Nuts, Raw. Snack Facts. Moon Cheese. Peppers, Bell, Red, Raw. April 28, American Diabetes Association.

Cheese, Mozzarella, Part Skim Milk. Tomatoes, Grape, Raw. March 1, Fernandez MA, Marette A. Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Advances in Nutrition. January Avocados: Delicious and Nutritious [PDF].

Avocado, Raw. Assorted Fruit Ice Bars, Strawberry, Tangerine, Raspberry. December 6, Cranberry Juice, Unsweetened. Reis CEG, Ribeiro DN, Costa NMB, et al.

Acute and Second-Meal Effects of Peanuts on Glycaemic Response and Appetite in Obese Women With High Type 2 Diabetes Risk: A Randomised Cross-Over Clinical Trial. For example, if your goal is 45 grams at lunch, your carbs might come from the two slices of bread 15 grams each, for a total of 30 grams in your sandwich and a medium-size apple 15 grams for dessert.

But if you decide to have a cup of milk at lunch 12 grams , you might choose an open-face sandwich in order to stay within your goal.

Advanced: Do you take insulin at mealtimes? The advanced method is likely your best choice. This involves matching your dose of insulin to the amount of carbs in a meal or snack.

This method gives you more flexibility with your food choices. If you have fewer carbs at a meal, you can take a lower dose of insulin. If you have more carbs, you can take a higher dose. A registered dietitian who may also be a certified diabetes educator can help you determine the number of carbs you should include at meals and snacks.

But if your blood sugar readings are not on target, you can increase or reduce the number of carbs as needed. Whether you use the basic or advanced method for counting carbs, it is important to keep healthy eating goals in mind. It is not enough to concentrate solely on the number of carbs you eat.

For instance, eating foods with lots of added sugar will not provide the health benefits of those foods that supply both healthy carbs and disease-fighting nutrients. Plus, added-sugar foods, especially beverages, are less filling and may makemanaging your blood sugars more challenging.

Here are three tasty recipes that show how you can stay within your carb limits without feeling deprived. This soup provides the same flavours as a traditional minestrone soup, but it is low in carbs, making it great for meals where your carbohydrate totals are being met by other dishes.

Any soup containing beans offers more fibre and protein. Heat oil in a large heavy pot over medium heat. Add onions and garlic; sauté for about 5 minutes or until soft. Add carrots, celery, and zucchini; cook for about 10 minutes or until soft. Add vegetable broth, canned tomatoes, parsley, salt, and pepper; bring to a boil.

Reduce heat and simmer, covered, for 45 minutes, stirring occasionally. Stir in spinach and continue to cook, covered, another 20 minutes.

Season soup with freshly ground pepper, to taste. Ladle into bowls and serve garnished with 1½ teaspoons 7 mL basil mixture. Nutritional breakdown per serving: 13 g carbohydrate, 5 g protein, 5 g total fat, 1 g saturated fat, 3 g fibre, mg sodium, calories.

In a large pot of boiling water, cook pasta according to package directions until tender but firm; drain and return to pot. Meanwhile, in a large nonstick skillet, heat 1 tbsp 15 mL of the oil over high heat; stir-fry zucchini and mushrooms for about 3 minutes or until tender-crisp.

Transfer to a bowl. In the same skillet, heat remaining oil over high heat; cook shrimp and garlic, stirring, for 3 minutes or until shrimp is opaque. Add tomato and cook for 1 minute. Transfer shrimp and zucchini mixtures including all liquids to pot of hot pasta. Add parsley, cheese, and lemon juice; toss to mix.

Season with salt and pepper to taste.

To reduce the salt in this snack, Palinski-Wade suggests enjoying the shrimp with fresh salsa or chopped tomatoes. One cup provides your entire DV of the vitamin, according to the USDA.

Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate , notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three or four of these chocolate-covered berries have 13 g of carbs and calories.

A sparkling, fruit-flavored gelatin go with ½ cup topped with whipped cream is refreshing and pleasantly satisfying. You can make this snack completely guilt-free by choosing a sugar-free gelatin — a snack-sized container of gelatin made with low-calorie sweetener contains 4 g of carbs for fewer than 19 calories, per the USDA.

Top it with 1 tbsp of sugar-free whipped topping to add some sweetness. RELATED: The Best and Worst Candy for People With Type 2 Diabetes. Enjoy this cool, creamy, low-cal snack anytime — just be sure to stick to a ½-cup portion. One brand, Kemps , sells a vanilla version that has 24 g of carbs and no added sugar.

To add variety, try different flavors, and feel free to top the frozen yogurt with a few small berries or a teaspoon tsp of chopped nuts — this will add even more flavor, texture, and nutrition. Additional reporting by Barbara Kean ; Deborah L.

Blood, RD, CDE ; and Debbie Strong. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. Type 2 Diabetes. By Jessica Migala. Medically Reviewed.

Reyna Franco, MS, RDN of American College of Lifestyle Medicine. RELATED: How to Tell the Difference Between a Good Carb and a Bad Carb Consider the other macronutrients of your snack, too.

RELATED: How Exercise Boosts Mood and Energy To help steer you in the right direction, here are 20 healthy snacks for diabetes to help you meet your health goals. Cacao Chipotle Salsa This dip is great for a pre-dinner snack or at a Sunday football viewing with friends.

SERVES 8. CALORIES PER SERVING AUTHOR Joseph Feuerstein, MD Daniel Green. Print Download Pinterest. PREP TIME 5 min. Ingredients 2 lbs. Directions 1 Pulse all ingredients in a food processor until well blended.

calories total fat 0. saturated fat 0. protein 2g. carbohydrates 8g. fiber 2. sugar 4. added sugar 0. sodium mg. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link. Diabetes Diet Tips for the On-the-Go Eater. Next up video playing in 10 seconds.

Editorial Sources and Fact-Checking. Resources Dark Chocolate. Harvard T. March Department of Agriculture. April 1, Popcorn: The Perfect Snack Food. Oldways Whole Grains Council. March 28, Weight Loss: Feel Full on Fewer Calories. Mayo Clinic. June 9, Snacks, Popcorn, Air-Popped. Delgado G, Kleber ME, Krämer BK, et al.

Dietary Intervention With Oatmeal in Patients With Uncontrolled Type 2 Diabetes Mellitus — A Crossover Study. October Oatmeal, Regular or Quick, Made With Water, No Added Fat. October 30, Waffles, Whole Wheat, Lowfat, Frozen, Ready-to-Heat.

Many people try to target a certain amount of carbohydrates in snacks, usually for weight or blood sugar management. Think about your personal preferences, along with your nutrition and fitness goals. Reasons people snack:. These examples have a targeted amount of carbs balanced with protein and fat.

The protein and fat can extend the energy to help keep you satisfied longer. Add these low-calorie snacks to fill you up for hours 10 Easy high-protein snacks all under calories.

If your child needs mealtime insulin, you might be taught to adjust the amount of insulin needed to cover the amount of carbohydrate your child eats. Author: Healthwise Staff Medical Review: Heather Quinn MD - Family Medicine Colleen O'Connor PhD, RD - Registered Dietitian.

Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy.

Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. We appreciate your feedback. Comments submitted through the form below can help us fix errors in page content, get rid of interface bugs, and update the HealthLinkBC website to better suit the needs of the people who use it.

To submit feedback about this web page, please enter your comments, suggestions, compliments or questions in the form below. To submit general feedback about the HealthLink BC website, please click on the General Feedback tab.

To submit general feedback about the HealthLink BC website, please enter your comments, suggestions, compliments or questions in the form below. To submit feedback about a specific web page, please click on the About This Page tab. Please note that we are unable to provide general health information or advice about symptoms by email.

For general health information or symptom advice, please call us at any time of the day or night. For questions about food and nutrition, please click on Email a HealthLinkBC Dietitian. There are many ways you can add physical activity to your healthy lifestyle, no matter your age or activity level.

Ask us your physical activity question. HealthLinkBC Files are easy-to-understand fact sheets on a range of public health and safety topics including disease prevention and immunizations. Browse Disease Prevention HealthLinkBC Files. If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources.

FIND Services and Resources. Breadcrumb Home Search Health Topics Diabetes: Counting Carbs. Print Feedback Email a link. Diabetes: Counting Carbs.

Topic Contents Overview Credits. Overview Managing the amount of carbohydrate carbs you eat is an important part of planning healthy meals when you have diabetes. Getting started Carbohydrate counting means keeping track of how much carbohydrate you eat at meals and snacks.

Learn which foods have carbs. Non-starchy vegetables have 5 grams or less of carbohydrate per serving. Learn how many carbs to eat each day and at each meal. Try to eat about the same amount of carbs at each meal.