Carbohydrates are your body’s main energy source. During digestion, sugar (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar (glucose). If you consume too much carbohydrate-rich food at one time, your blood sugar levels may rise too high, which can be problematic. Monitoring your carbohydrate intake is a key to blood sugar control, as outlined in a plan by your doctor or dietitian.
Carbohydrates are found in lots of different foods. But the healthiest carbohydrate choices include whole grains, vegetables, fruits, legumes, beans, and low-fat dairy products. The chart below shows a single serving of carbohydrate-containing foods, which equals 15 grams:
|
Grains |
1 Serving = 15 g carbs |
|
Bagel (white or whole wheat) |
1/2 of a small |
|
Bread (white or whole wheat) |
1 slice (1 ounce) |
|
Bun (white or whole wheat) |
1/2 of a small |
|
Crackers, round butter style |
6 |
|
Dry cereal, unsweetened |
3/4 cup |
|
English muffin |
1/2 of a small |
|
Hot cereal (oatmeal, grits, etc.) |
1/2 cup cooked |
|
Macaroni, noodles, pasta or spaghetti |
1/3 cup cooked |
|
Pancakes and waffles |
1 (4-inch diameter) |
|
Pizza crust, thin |
1/8 of a 12-inch pizza |
|
Rice (white or brown) |
1/3 cup cooked |
|
Beans & Legumes |
1 Serving = 15 g carbs |
|
Baked beans |
1/3 cup cooked |
|
Beans (navy, black, pinto, red, etc.) |
1/2 cup cooked |
|
Lentils |
1/2 cup cooked |
|
Starchy Vegetables |
1 Serving = 15 g carbs |
|
Baked potato (regular or sweet) |
1/2 medium (4 inches long) |
|
Corn |
1/2 cup cooked |
|
French fries, regular cut |
10-15 fries |
|
Peas |
1/2 cup cooked |
|
Winter squash (acorn, butternut, etc.) |
1 cup cooked |
|
Vegetable soup |
1 cup |
|
Fruits |
1 Serving = 15 g carbs |
|
Apple |
1 small |
|
Banana |
1/2 medium |
|
Blackberries/Blueberries |
3/4 cup |
|
Canned fruit (in light syrup or juice) |
1/2 cup |
|
Cantaloupe |
1 cup cubed |
|
Cherries |
12 to 15 |
|
Grapefruit |
1/2 large |
|
Grapes |
17 small |
|
Honeydew melon |
1 cup |
|
Orange |
1 small |
|
Peach |
1 small |
|
Pear |
1 small |
|
Raspberries |
1 cup |
|
Strawberries |
1 1/2 cup whole |
|
Watermelon |
1 1/4 cup cubed |
|
100% Fruit Juices |
1 Serving = 15 g carbs |
|
Apple juice |
1/2 cup |
|
Cranberry juice |
1/3 cup |
|
Grape juice |
1/3 cup |
|
Grapefruit juice |
1/2 cup |
|
Orange juice |
1/2 cup |
|
Pineapple juice |
1/2 cup |
|
Dairy Products |
1 Serving = 15 g carbs |
|
Milk (skim or 1% fat) |
1 cup |
|
Yogurt (plain, light or sugar-free) |
1 cup |
|
Sweets & Snacks |
1 Serving = 15 g carbs |
|
Cookies |
2 small |
|
Chips |
0.75 oz |
|
Frozen yogurt, regular |
1/2 cup |
|
Ice cream (light) |
1/2 cup |
|
Popcorn (plain or air-popped) |
3 cups |
|
Pretzels |
0.75 oz |
|
Pudding (sugar-free) |
1/2 cup |
For more information about eating with Type 2 diabetes, click here.
For more specific information or help, talk to your health care provider. The American Diabetes Association's National Call Center also offers live advice from 8:30 a.m. to 8 p.m. EST, Monday through Friday at 1-800-DIABETES or 1-800-342-2383.
This article has been reviewed and approved by Amy Poetker, Registered Dietitian and Certified Diabetes Educator.
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