Percentages of protein, Carbs and fats in calories?

By dbanks314 Latest Reply 2014-12-14 11:07:23 -0600
Started 2014-12-12 15:41:46 -0600

Hello /Connect,

Is there anyone that may have information about the percentages of proteins, carbs and fats in a diet? The reason why I am asking this question is that while searching for carbs I should intake I came across a percentage scale. The scale stated that it is healthy for one to consume at least 50% complex carbs, 35% healthy fats and 25% protein. Do not quote me, the fat and protein numbers may not be correct however, I am sure it stated at least 50% carbs. The amount of suggested carbs blew me away because I am now diabetic and 50% of a 2000-calorie diet seemed extreme. I do apologize for the rambling, I’m not sure if the question I am asking is coming through clear, but I would love to see feedback from anyone that understand where I am trying to go with this.

Thanks in advance!

18 replies

Shawn Grant
Shawn Grant 2014-12-13 06:55:27 -0600 Report

I don't go by percentage. I go by grams per meal or snack. I eat about 30 to 35 grams of carbs, not per meal but per day. It breaks down to 6 grams breakfast, 12 grams lunch and 12 grams dinner. My only source for carbs comes from the few found in leafy, stalky veggies like broccoli, spinich, squash, asparagus and the like. Also the few found in cheese, whole whipping cream, and plain yogurt. I eat a high amount of protein and fat.

I will not eat any sugar of any type, no grains, no legumes, no starchy veggies like potatoes, sweet potatoes, peas, carrots, and the like. I eat no fruits, except cucumbers, avocado, squash and peppers.

Last check up was few weeks ago. I am not on any medication and my A1C is 5.1 and my cholesterol is excellent.

dbanks314 2014-12-13 20:41:59 -0600 Report


Thanks for reply… That sounds like a excellent plan. I am trying to get to that point, no meds at all. I have cut off sugar completely except for some citrus fruits for that every now and then crave for something else. I notice you stated you do not eat any fruit. I often wonder about fruits, there is so much conflicting information on the internet. Soome state no fruit and other sites say fruit is beneficial. Is this why you don't incorporate fruits in your diet?

Shawn Grant
Shawn Grant 2014-12-14 06:47:46 -0600 Report

Carbs make blood sugar go up and fruit has a lot of carbs. The nutrients found in fruit can be found in leafy stalky veggies. There is no logic to eating fruit.

dbanks314 2014-12-14 11:07:23 -0600 Report


Ok thanks that makes sense. Im just new at this whole thing and I will be going to a DR. This week to get a meal plan evaluation.

Quarterbackx 2014-12-13 03:10:51 -0600 Report

Percentage of portions seemed to use to be common, You remember the pyramid before. Now days it seems to be more difficult to find information on that topic.

Remember if you are hypoglycemic, high blood sugar, then you will want to watch the amount of carbs you take in.

Also remember that many of the percent scales are a sliding scale. This is based on different goals, blood sugar for us, exercise, pre/during/post exercise time of day vs when you will go to sleep and such.

Now this is off the top of my head. I have my notes boxed up from moving. I believe it is 65-55 carbs, 15-25 fats, and 30-45 protein. Try to see if you can find sporting web information to make sure you see something along these lines as well.

Also, don't make the mistake like my mother to think when you are seem to be having problems with your blood glucose being high that means you need more carbs. After all, carbs will just put more sugar in your system. And, if your blood sugar is already high, you want to limit the amount of carbs to your system.

Some carbs are better than others, based on the glycemic index. You can easily find information on the web for that. This means that some carbs, both fruit and veg. burn at different rates. Some burn fast and erratic, while others will burn slow and smooth. You want the slow and smooth when you have a choice and know which one is which. You can also try it out with taking a pre and post reading of your blood sugar to get a feel for which works better for you and which does not.

A little know fact is that FAT is also an important source of energy. Learn more about this and it will do you well. It is also an essential nutrient for storing many needed vitamin in your system, hormonal function, nerve function, and helps slow down the absorption of sugars in your system. It also helps you feel satisfied from a meal longer. . Protein helps our body recover from stress both physical and mental though as well as slow down the absorption of sugars in your system. This also helps you from feeling hungry longer. The caution is for those who have done the Akens diet, or a supper high protein diet, due to the difficulties of your body breaking it down is greater, it can also run the potental of stressing your liver and kidneys. So, more then a small amount is better, but like anything else, going over board can also be bad. So, try not to have some outrages amount as 90% protein for all your meals.

I would highly recommend those who love to read diet books to make your most important source your local college bookstore where they have classes on nutrition. This will always be your best source of information rather than some fad book, that make promises you everything, but deliver only one gold nugget of information that is is founded on. The college nutrition book is all gold nuggets, and with starting with a freshman book, is easy ready.

dbanks314 2014-12-13 20:55:13 -0600 Report


Thanks for the reply… You have given me a lot of good information. Those percentages that you quoted is about the same numbers that I have came across on the net… I am assuming that is for those without diabetes or at least when my blood levels are normal. You hit the nail on the head when you stated don't make the same mistake of thinking more carbbs are needed when numbers are off. That is exactly what I have been doing. I thought since I was trying to be healthy I started eating more and more vegs and fruits. As far as the fats are concern, Im slowly adding them into my diet. Just got started with extra virgin olive oil and I am still looking for different ideas.

jayabee52 2014-12-13 04:43:27 -0600 Report

Howdy Quarterback
Not to be critical, but you erred when you stated "Remember if you are hypoglycemic, high blood sugar, then you will want to watch the amount of carbs you take in."

It is a common mistake to confuse HYPER (high blood glucose - BG) with HYPO (low BG).

My fiancee has had several severe hypos in the past month or so. Her BG has gone as low as 27 mg/dl and she had passed out (she had hypoglycemia unawareness) and the nurses at her facility had to give her a glucagon shot and feed her fast acting carbs. Withholding carbs from a hypo would be exactly the opposite of what would be needed in this case.

I have been on a low carb (not no carb) high protein meal plan for over 3 yrs now. I am also a dialysis patient. Before I was on dialysis, when I asked my Kidney Dr whether my high protein meal plan was damaging my kidneys he said "no". He said there is a debate about too much protein being bad for kidneys. He was of the belief that it did not hurt my kidneys. Now I do know that I am urged to eat a lot of protein now that I am on dialysis. In fact I get my blood tested every week for protein content and for a while my protein was low, and so I was prescribed a dialysis friendly protein drink to bring my protein levels up.

Praying for better health for us all


Michael V Baker
Michael V Baker 2014-12-12 23:17:10 -0600 Report

However, I have spoke with T1 atheletes that ride road bicycles 100 miles in one day, with maybe 10% of their normal dose of insulin during the riding period with energy bar intakes during the ride.

Michael V Baker
Michael V Baker 2014-12-12 23:12:35 -0600 Report

Like your %s Haoleboy. Almost a dup to mine. T2s get the energy from stored Glycogen in their liver. Carbs are best for and when exercising 30-60 beats above resting heart rate, simple sugar carbohydrates like fruit are essential w/o eating a meal in the last hour.

haoleboy 2014-12-12 19:16:55 -0600 Report

I understand … but no clue what would be considered "correct" … but my daily percentages are roughly - 65% fats, 20% carbs and 15% proteins.
on a 2000 calorie diet 50% carbs would be 250 grams. IMO way too many for a diabetic.

dbanks314 2014-12-12 19:44:21 -0600 Report


Thanks for the reply… I was thinking the same thing. 50% carbs seemed a bit much to me. I maybe a novice at this, however, I have read many post out here and I have never seen any numbers close to that. So to the Dr I go… I still wonder if complex carbbs provide energy to the body, how do those with D2 get energy?

haoleboy 2014-12-12 19:51:10 -0600 Report

fats and proteins are excellent energy sources

dbanks314 2014-12-12 21:09:07 -0600 Report


Im going to give that a try… Im going to start searching for some healthy fat sources. I know enough about protein but the word fat always sounded like a bad word. Basically, this whole experience is like learning how to live all over again. I feel like I have been forced into becoming a expert on and healthy living. So there is a bright side to this… nuitrition

haoleboy 2014-12-12 21:33:45 -0600 Report

eggs, fish and avocados aren't a bad place to start … and don't forget everyone's favorite … bacon.
you can use the term lipids if that helps … and remember … fat on your lips is not fat on your hips. IMO the only unhealthy fat is 'trans fat" … in moderation and in combination with omega-6 fats the saturated fats are even healthy (and an essential nutrient for your brain).


Michael V Baker
Michael V Baker 2014-12-12 17:14:22 -0600 Report

Glucerna is correct in stating 'best for you'. I can remember back 40 years ago when the %s that you are siting was predominately advocated by Drs. Today, as many Diabetics have found, as self as T1, Predominately 'good' Fats and Proteins exceeding the grams/% of Carbos. Complex carbos are best if not Active with my control. Good question.

dbanks314 2014-12-12 19:40:30 -0600 Report


You are right, as I researched all I could find was those percentages and I did not feel comfortable about those numbers at all. My problem is that I am just waking out of denial about the whole D2 and Im trying to do it all by myself. I think it is time for me to stop being stubborn and face the DR. I have just been so familiar with getting things done by myself. Thanks for the reply!

Glucerna 2014-12-12 17:07:22 -0600 Report

There are many different recommendations for percentages of carbohydrate, protein and fat. The key is to find the ratio that works the best for you. Often people with diabetes do better with lower amounts of carbohydrate, and the best way to figure out the optimum eating plan for you is to work with a registered dietitian/certified diabetes educator and test your blood sugar to see how different foods react. ~Lynn @Glucerna

dbanks314 2014-12-12 19:35:24 -0600 Report


I am going to do just that, I am going to speak with my primary DR. and get a dietitian/certified diabetes educator so I can stop worrying myself to death. Thanks for the advice! Smile!