Choosing nutritious foods for a well-balanced diet is important for everyone. But it’s especially true when you have diabetes. The main nutrients in foods and drinks—carbohydrates, fats, and protein—affect blood glucose levels in different ways.

Understanding their effects can help you make smarter food choices and gain better control over diabetes. Here’s a quick look at what you need to know to eat well and help improve your health.

How carbohydrates affect blood glucose

Carbohydrates (also called carbs) are like the gasoline that keeps your car running. They’re your body’s primary fuel source.[1] Your body breaks down carbohydrates into glucose, leading to a rise in blood glucose levels. Your pancreas responds to this increase by releasing a hormone called insulin. This hormone helps cells absorb and use glucose, causing glucose levels to drop.[2]

There are 3 main types of carbohydrates in foods: starches, sugar, and fiber.[3] Starchy foods like potatoes, white bread, and white pasta can cause a faster rise or spike in blood glucose.[4] The same is true for products that have:

• Added sugar, such as sugary cereals, sweets, and drinks
• Natural sugar, including fruits and milk.[5]

But high-fiber foods, such as whole-grain products , beans, and non-starchy vegetables, can help stabilize blood glucose. Because it takes longer for your body to break down high-fiber foods, you may not have dramatic changes in blood glucose.[6]

How many carbohydrates should you have each day?

There isn’t a one-size-fits-all amount of carbohydratesto eat every day. It varies depending on your age, size, physical activity, medications, and other factors.

The U.S. Department of Agriculture’s (USDA) MyPlate recommends filling half of a 9-inch plate with lower-carbohydrate whole fruits and a variety of vegetables. (Your plate should have more veggies than fruit). You can fill another quarter with options like brown rice or beans.[7] This recommendation resembles the American Diabetes Association’s (ADA) Diabetes Plate Method.

Should you count carbs?

Deciding to count carbs is a personal decision. Before starting, you should discuss the pros and cons with your health care provider. They can ensure you’re counting carbs the right way and in a manner that helps benefit your health.

Some people with diabetes like to track the number of grams of carbohydrates in each meal, snack, and drink. This information can be helpful if you have Type 1 diabetes and take insulin shots. It helps determine how much insulin you need at mealtimes.[8] People who get insulin shots for Type 2 diabetes may also choose to count carbs.

This advanced form of carb counting determines an insulin-to-carb ratio. You calculate how much insulin to take to keep blood sugar levels in a healthy range based on carbohydrate grams.

People with Type 2 diabetes who don’t need insulin therapies with meals or snacks may use a more basic carb-counting method that uses food labels.[9] Nutrition Facts labels show total grams of carbohydrates and separate breakdowns for sugars and fiber per serving.

When calculating carbs, you also need to consider serving size. If you eat more than 1 serving, you’ll need to multiply the carb grams by the number of servings.

How protein affects blood glucose

Your body uses protein [jM4] to make hormones and enzymes, and build and repair tissue.[10] When you drastically cut back on carbs, your body may break down protein to get energy.[11] Protein-rich foods are a good option for people with diabetes because they have a minimal impact on blood glucose levels.[12] It’s helpful to include high-protein foods with meals and snacks because they take longer to digest than carbs.

How much protein do you need each day?

The ADA recommends filling a quarter of your plate with protein-rich foods.[13] Read the product’s nutrition label to see how much protein you’re getting. Lower-fat fish and poultry are good options. But it’s OK to have an occasional lean steak, burger, or another red meat. Plant-based proteins, such as beans, lentils, and tofu, also provide fiber and fats.[14]

How fat affects blood glucose

Fat protects organs, supports cell growth, and helps your body store energy.[15] Like protein and fiber, fat doesn’t have a drastic effect on blood glucose. However, a high-fat meal can slow digestion, which may affect how well insulin works on blood glucose.[16]

In addition, fat has 9 calories per gram—more than double the amount of carbohydrates and protein.[17] As a result, consuming too much fat may affect your body size. 

How much fat should you have each day?

The federal Dietary Guidelines for Americans recommend limiting saturated fats to less than 10% of your daily calories.[18] You can check a food product’s nutrition label to see how much total fat is in it, including a breakdown of saturated fat and trans fats.

Consuming an excess of foods that are high in saturated or trans fats can raise cholesterol and the risk of heart disease.[19] It’s better for your heart and blood vessels to choose products with monounsaturated and polyunsaturated fats.[20] But again, an occasional burger, steak, or pork chop in moderate portions can be fine.

In summary: Get help to understand nutrients and diabetes

Planning your meals and snacks when you have diabetes may seem daunting at first. But over time, you’ll become more knowledgeable about how certain foods, and in what combinations, affect your blood glucose levels.

You may find it helpful to partner with a certified diabetes care and education specialist (CDCES) or registered dietitian who specializes in diabetes. These specialists can help you understand how to make carbs, protein, and fats a healthy part of a diabetes meal plan.

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