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 |
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| 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.
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