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20 gm Carb Photos

baked fish, roasted potato cubes and slaw with graphic in red letters What does 20gm carb look like

Examples of food portions showing grams of carbohydrates can be helpful for learning how to count carbs in diabetes care.  Here we have sample plates with 20 gm carb servings per meal to help you visualize and learn portion sizes.

grilled fish, roasted potato cubes and slaw on white plate with graphic What does 20gm carb look like?

Does your meal plan call for 20 gm carbohydrate meals or maybe you are just trying to get a handle on how to move from your current diet to a more "carb aware" lifestyle? Here's a page of 20 gm carb pics and examples of carbohydrates to help people new to the diabetes diet and carb counting visualize what this looks like.

***Please note this is not a keto diet reference page!****

Most people who are new to diabetes want to know how to include some of their favorite foods in their diet. It is much better to use complex carbs such as peas, beans, grains, sweet potatoes, etc that provide maximum nutrition- based on your health care providers recommendations. Try to use less processed and simple carbs (use less white rice, potatoes, pasta, cereal etc.)

Here's an interesting article that suggests use of ultra processed foods is linked to risk of type 2 diabetes   

*Please keep in mind the following information related to carb counts of non-starchy vegetables  according to the American Diabetes Association - Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw. Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables. - See more at the ADA's article about non-starchy vegetables.Here is the ADA's article on Carb Counting which states "Non-starchy vegetables like lettuce, cucumbers, broccoli, and cauliflower have very little carbohydrate and minimal impact on your blood glucose."

Measuring your food at home will help you with proper portion control when you eat out. Continue to check this page as I will be adding examples of carbohydrates and new photos often.

As always, refer to your health care provider's recommendations regarding the proper amount of carbs you need at each meal. These pics are simply a way to visualize 20gm carb- you may need more or less carbs depending upon various factors. Carbohydrate requirements are highly individualized so you will want to work with your health care team for best results.  

Checking your glucose levels after meals (per your health care provider's recs) will provide you with the best information about specific foods to eat and foods to avoid. Carb counts are based on ADA published carb counts.

4 oz. baked fish with mushroom butter sauce (0 carb), ½ cup barley cooked with turmeric for color (22gm carb), ½ cup roasted carrots
4 oz. baked fish with mushroom butter sauce (0 carb), ½ cup barley cooked with turmeric for color (22gm carb), ½ cup roasted carrots (0 carb- see note above)
What does 20gm carb look like? 5oz. roasted pork tenderloin- 0gm carb, ½ cup creamed spinach- 0gm carb, ⅔ cup sweet potato hash-20gm carb

5oz. roasted pork tenderloin- 0gm carb, ½ cup creamed spinach- 0gm carb (see note above), ½ cup sweet potato hash-20gm carb

20 gm Carb Pics
3 oz. (almond flour breaded) baked pork chop-3gm carb, ½ cup green beans-0gm carb (see note above), small mexican cornbread muffin(made with whole grain cornmeal)-15gm carb
What does 20gm carb look like? Sausage,Ham & Egg Breakfast Burrito- 17gm carb , 2 tablespoon Salsa- 3gm carb
Turkey sausage & Egg Breakfast Burrito- Small low carb flour tortilla -15gm carb , 2 tablespoon Salsa- 3gm carb
What does 20gm carb look like? taco salad
Taco Salad- lower carb tortilla chips-15gm carb, 6 oz. taco meat- 0gm carb, lettuce/tomato (see note above)- 0gm carb, ⅓ cup cheese- 0gm carb, 2 Tbsp. salsa- 3gm carb
What does 20gm carb look like? Cornflake crusted chicken- 5 gm carb, ½ cup roasted sweet potatoes-15gm carb, roasted asparagus- 0gm carb
Baked chicken (almond flour coating) 3 oz. - 3 gm carb, ½ cup skillet sweet potatoes-15gm carb,½ cup roasted asparagus(see above)- 0gm carb
What Does 20gm of Carbohydrate Look Like? 3 oz. roasted salmon-0gm carb, ½ cup roasted green beans & onions-0gm carb (free food), ½ cup rice- 20 gm carb

3 oz. roasted salmon-0gm carb, ½ cup roasted green beans & onions (see above note)-0gm carb (free food), ⅓ cup instant brown rice (cooked with turmeric for color) - 15 gm carb
Dry Rub BBQ Chicken, ½ cup baked Sweet Potato (15gm carb), Herb Roasted Squash (3 gm carb), Easy Mushrooms (2gm carb)
3 oz. Dry Rub BBQ Chicken Bake 0 gm carb, small (½ cup) baked Sweet Potato-20gm carb, Herb Roasted Squash (see note above) 0 gm carb, Easy Mushrooms (see note above) 0gm carb
Steak = 0, Salad = 5gm, ½ hamburger bun = 15gm

3 oz. grilled steak = 0gm carb, Salad (see above note) = 0gm carb, salad dressing- 3gm carb, ½ whole wheat bun = 15gm carb

Pork Loin = 0, Corn = 15gm, Salad = 5gm
3 oz roasted Pork Loin = 0gm carb, ½ cup Corn = 15gm, Salad (see note above) = 0gm carb, Salad Dressing= 2gm
Meatloaf = 3gm, Peas = 15gm, Green Beans = 2gm
3 oz. Meatloaf = 7 gm carb, ½ cup Peas = 15gm carb, ½ cup Green Beans (see note above) = 0gm carb
Shrimp = 0 gm, Salad = 5gm, French Bread = 15gm
5 oz. steamed shrimp= 0 gm carb, Salad (see note above) = 0gm carb, small slice whole wheat French Bread = 15gm, salad dressing- 3 gm carb

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Comments

  1. Linda says

    October 22, 2014 at 3:52 pm

    OMG what an awesome site, love, love, love the meal plans

    Reply
    • easyhealth living says

      October 22, 2014 at 10:29 pm

      Thanks Linda!

      Reply
    • Natassja Phillips says

      January 30, 2016 at 5:26 pm

      I agree and the pictures are easy to understand so I know how much or little to put on my plate, I have a seizure disorder and can't get my medication, so this is the next step to keeping them under control without starving myself.

      Reply
  2. Cindy says

    November 06, 2014 at 8:51 am

    I have got to get my sugar under control!! I know nothing on being a diebetic and how you are suppose to eat! To me its over whelming and scary!! I am so glad I come across your web site. This will help me Tremendously! Keep posting the pictures, Please.

    Reply
    • easyhealth living says

      November 06, 2014 at 6:33 pm

      Glad you are finding the pictures helpful! I plan to add more pictures soon. I am currently finishing up a menu book based on carb levels and as soon as I complete it, I will be expanding the carb pics section of my blog.

      Reply
      • Anonymous says

        August 12, 2019 at 11:20 pm

        Thank you! This was just what I was looking for tonight! I'm trying to lower my carbs to just 20 grams a day and your page/article just perfectly puts it into perspective for me!! 😊

        Reply
        • Charlotte says

          August 13, 2019 at 8:31 pm

          Glad you found this page helpful. Thanks for visiting!

          Reply
      • Denise Qaqish says

        November 04, 2020 at 10:52 pm

        Thank you it's really helpful to see, I am struggling to get my blood sugar down and lose weight, coupled with 'non COVID' after symptoms 5 months later with chronic tiredness, hoping to find some help here.

        Reply
  3. Kimberly says

    January 25, 2015 at 10:17 am

    Thank you for the pictures they are very helpful

    Reply
    • easyhealth living says

      January 25, 2015 at 3:55 pm

      Hi Kimberly, So glad you are finding the pictures helpful. I plan to post more in the coming weeks so check back soon!

      Reply
      • Lorraine Jarron says

        April 25, 2017 at 9:43 am

        This is a great idea. I have Hashimotos and its hard to lose weight. I find that a reduced carb diet works best for me but when I accidentally reduce too much, I crash and burn, with full on symptoms of depression, mood swings, brain fog and anxiety. I think I'm adding enough carbs and then I wake up one morning feeling terrible. Its take about 4 days to recover. So this is really helpful to 'see' what my plate is supposed to look like. Thank you so much!!

        Reply
        • easyhealth living says

          April 25, 2017 at 12:50 pm

          Hi, So glad you are finding the photos to be helpful!!- Thanks for visiting Easyhealth Living

          Reply
  4. Damaris Kamau says

    July 05, 2016 at 12:33 am

    Thanks for the tips on portions. I am pre- diabetic but I prefer eating diabetic diet. It is also good for weight control. I am also inclined to vegan diet. could we have some tips on this.

    Reply
    • easyhealth living says

      July 05, 2016 at 8:13 pm

      Yes, I will try to get some vegan carb pics and add to the collection. That's a great idea- Thanks for visiting!

      Reply
  5. Barbara hampton says

    August 22, 2016 at 12:12 am

    This was very helpful

    Reply
    • Francesca Stewart says

      June 04, 2017 at 10:02 pm

      Thank you so much, I am a Diabetic, and until this website pictures I had no idea how to translate the theory of complex and simple Carbohidrate control to my plate, and had done a blind job to avoid starches, grains, sugar and legumes, moved by fear not by knowledge
      Thank you so much!

      Keep your good work!

      Reply
      • easyhealth living says

        June 04, 2017 at 10:47 pm

        So glad you have found the pictures to be helpful! It really does help to get a visual idea of what the food looks like on the plate. Thanks for your comments and for visiting Easyhealth Living!

        Reply
  6. Karin Salameh says

    October 24, 2016 at 2:58 pm

    I need and Love these devine low carb dishes.

    Reply
  7. Todd Walters says

    May 01, 2017 at 3:49 pm

    Hi, I have numerous health issues, I have copd,2 rounds with cancer,thyroid issues,I need to keep weight on as its hard with copd as I don't eat large portions and now they said I'm prediabetic, I'm done with sugar but also trying to keep carbs low while maintaining my weight, any idead?

    Reply
    • easyhealth living says

      May 02, 2017 at 8:54 pm

      Hi Todd,
      I would encourage you to find a Registered Dietitian in your area to help you maintain your weight while taking into account your health issues. RDs are the nutrition experts and provide science-based information you can trust. I hope that helps you and thanks for visiting Easyhealth Living!

      Reply
  8. Sabrina says

    October 19, 2017 at 7:23 pm

    Thank you! This post was mind blowing to me! To know visually what 20 gr. means really got me thinking!! Great work, really helpful!

    Reply
    • easyhealth living says

      October 19, 2017 at 8:20 pm

      Glad this was helpful to you! Thanks for visiting Easyhealth Living.

      Reply
  9. Gail S. says

    June 06, 2018 at 9:57 pm

    I am happy I found your page. I am trying very hard to lose weight and I really believe the pictures are what I need to help me achieve my goal

    Reply
    • easyhealth living says

      June 08, 2018 at 8:23 pm

      So glad you are finding the pics helpful! Thanks for visiting Easyhealth Living.

      Reply
  10. Lucy says

    June 12, 2018 at 11:54 pm

    Excellent -- i've had type 1 diabetes 56 years and am excited to see these fresh new ideas and pics. Got some complications and will be helpful to try again to keep the carbs down to 20g for three or four meals per day. Carbs are such a draw for me your photos show it is possible. Thanks!

    Reply
    • easyhealth living says

      June 13, 2018 at 9:11 pm

      You're welcome-Glad the pics are helping you!

      Reply
  11. Jojo says

    October 17, 2018 at 7:44 am

    Nice photos, but doesn’t it have to be broken down further? 20g carbs per DAY not per meal...

    Reply
    • easyhealth living says

      October 20, 2018 at 8:28 pm

      Glad you like the photos! These are pics of 20gm carb meals because some people with diabetes need carbs throughout the day. The pics just give a starting place and you can add or subtract depending on what your individual diet plan calls for. Thanks for visiting!

      Reply
  12. Deb Hale says

    January 31, 2019 at 7:30 pm

    I was just told by my doctor to get on a low carb. diet. So here I am. you're picture look great . lets get started.

    Reply
  13. Ashley says

    September 29, 2021 at 1:56 pm

    I hope you continue to add more pictures. I love these as they give me great meal ideas.

    Reply
    • Charlotte says

      September 29, 2021 at 10:04 pm

      So glad you are finding the photos helpful!

      Reply

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Hi, I'm Charlotte

Welcome to Easyhealth Living! Are you looking for healthy diabetes-friendly/low carb recipes? Come cook with me!

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