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.
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.)
*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.
5oz. roasted pork tenderloin- 0gm carb, ½ cup creamed spinach- 0gm carb (see note above), ½ cup sweet potato hash-20gm 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
3 oz. grilled steak = 0gm carb, Salad (see above note) = 0gm carb, salad dressing- 3gm carb, ½ whole wheat bun = 15gm carb
Linda says
OMG what an awesome site, love, love, love the meal plans
easyhealth living says
Thanks Linda!
Natassja Phillips says
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.
Cindy says
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.
easyhealth living says
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.
Anonymous says
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!! 😊
Charlotte says
Glad you found this page helpful. Thanks for visiting!
Denise Qaqish says
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.
Kimberly says
Thank you for the pictures they are very helpful
easyhealth living says
Hi Kimberly, So glad you are finding the pictures helpful. I plan to post more in the coming weeks so check back soon!
Lorraine Jarron says
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!!
easyhealth living says
Hi, So glad you are finding the photos to be helpful!!- Thanks for visiting Easyhealth Living
Damaris Kamau says
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.
easyhealth living says
Yes, I will try to get some vegan carb pics and add to the collection. That's a great idea- Thanks for visiting!
Barbara hampton says
This was very helpful
Francesca Stewart says
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!
easyhealth living says
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!
Karin Salameh says
I need and Love these devine low carb dishes.
Todd Walters says
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?
easyhealth living says
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!
Sabrina says
Thank you! This post was mind blowing to me! To know visually what 20 gr. means really got me thinking!! Great work, really helpful!
easyhealth living says
Glad this was helpful to you! Thanks for visiting Easyhealth Living.
Gail S. says
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
easyhealth living says
So glad you are finding the pics helpful! Thanks for visiting Easyhealth Living.
Lucy says
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!
easyhealth living says
You're welcome-Glad the pics are helping you!
Jojo says
Nice photos, but doesn’t it have to be broken down further? 20g carbs per DAY not per meal...
easyhealth living says
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!
Deb Hale says
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.
Ashley says
I hope you continue to add more pictures. I love these as they give me great meal ideas.
Charlotte says
So glad you are finding the photos helpful!