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.
Most people who are new to diabetes want to know how to include some of their favorite foods in their diet, so I have chosen to include a wide variety of foods such as mac & cheese, whipped potatoes and white bread. Hopefully, over time, you will be able to fine-tune your diet to include less of these “processed” carbs and more “whole food”carbs (such as peas, beans, grains, sweet potatoes, etc) that provide maximum nutrition- based on your health care providers recommendations.
*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 and Nutribase nutrition software.
What does 20gm carb look like? 4 oz. baked fish with mushroom butter sauce (0 carb), 2/3 cup couscous (20-23gm carb), 1/2 cup roasted carrots (0 carb- see note above)
What does 20gm carb look like? Fish Veracruz- 0gm carb, 2/3 cup mashed potatoes- 20gm carb, Roasted Asparagus- 0gm carb (see note above)
What does 20gm carb look like? 5oz. roasted pork tenderloin– 0gm carb, 1/2 cup creamed spinach- 0gm carb (see note above), 2/3 cup sweet potato hash-20gm carb
What does 20gm carb look like? 3 oz. lightly breaded baked pork chop-8gm carb, 1/2 cup green beans-0gm carb (see note above), 1/2 mexican cornbread muffin-12gm carb
What does 20gm carb look like? 5 oz Greek Yogurt Skillet Roasted Chicken -1gm carb, 5 oz. roasted potatoes-20gm carb, roasted veggies- negligible carbs
What does 20gm carb look like? Sausage,Ham & Egg Breakfast Burrito- Small flour tortilla -17gm carb , 2 Tbsp Salsa- 3gm carb
20 gm carb pic- Taco Salad- 13 tortilla chips-18gm carb, 6 oz. taco meat- 0gm carb, lettuce/tomato (see note above)- 0gm carb, 1/3 cup cheese- 0gm carb, 2 Tbsp. salsa- 3gm carb
Cornflake chicken 3 oz. – 7 gm carb, 1/2 cup skillet sweet potatoes-15gm carb,1/2 cup roasted asparagus(see above)- 0gm carb
20-24gm carb meal-3 oz. fried fish-8gm carb, 2 small hushpuppies– 8gm carb each, salad(see above)- 0 gm carb, oil & vinegar salad dressing- 0 gm carb
What Does 20gm of Carbohydrate Look Like?
3 oz. roasted salmon-0gm carb, 1/2 cup roasted green beans & onions(see above note)-0gm carb (free food), 1/2 cup rice- 20 gm carb
What Does 20gm of Carbohydrate Look Like?3 oz. Dry Rub BBQ Chicken Bake 0 gm carb, small (1/2 cup) baked Sweet Potato-20gm carb, Herb Roasted Squash (see note above) 0 gm carb, Easy Mushrooms (see note above) 0gm carb
3 oz. grilled steak = 0gm carb, Salad (see above note) = 0gm carb, salad dressing- 3gm carb, 1/2 hamburger bun = 15gm carb
3 oz roasted Pork Loin = 0gm carb, 1/2 cup Corn = 17gm, Salad (see note above) = 0gm carb, Salad Dressing= 2gm
3 oz. Meatloaf = 7 gm carb, 1/2 cup Peas = 15gm carb, 1/2 cup Green Beans (see note above) = 0gm carb
5 oz. steamed shrimp= 0 gm carb, Salad(see note above) = 0gm carb, small slice French Bread = 15gm, salad dressing- 3 gm carb
OMG what an awesome site, love, love, love the meal plans
Thanks Linda!
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.
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.
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.
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!! 😊
Glad you found this page helpful. Thanks for visiting!
Thank you for the pictures they are very helpful
Hi Kimberly, So glad you are finding the pictures helpful. I plan to post more in the coming weeks so check back soon!
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!!
Hi, So glad you are finding the photos to be helpful!!- Thanks for visiting Easyhealth Living
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.
Yes, I will try to get some vegan carb pics and add to the collection. That’s a great idea- Thanks for visiting!
This was very helpful
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!
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!
I need and Love these devine low carb dishes.
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?
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!
Thank you! This post was mind blowing to me! To know visually what 20 gr. means really got me thinking!! Great work, really helpful!
Glad this was helpful to you! Thanks for visiting Easyhealth Living.
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
So glad you are finding the pics helpful! Thanks for visiting Easyhealth Living.
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!
You’re welcome-Glad the pics are helping you!
Nice photos, but doesn’t it have to be broken down further? 20g carbs per DAY not per meal…
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!
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.