Ask the Expert: How many carbs, fats, meats, etc. should I eat?
By Jessica Gibbons, Certified Diabetes Educator and Registered Dietitian
May 13, 2009
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Quite a few of you asked questions related to breaking down diets from a calorie perspective. Be aware that there is a lot of controversy over what percent of our calories should come from carbohydrate. For patients who are trying to control their blood sugars with just diet and exercise, I like Alan Rubin’s theory (Diabetes for Dummies). He feels like a breakdown of 40% carbohydrates, 30% lean protein and 30% or less calories from fat (preferably unsaturated fat) works for his patients and helps them keep good blood sugar control. That would translate into the following:
2000 CALORIES
Carbs: 200 grams
Protein: 21 oz
Fat: 67 grams
1800 CALORIES
Carbs: 180 grams
Protein: 19 oz
Fat: 60 grams
1600 CALORIES
Carbs: 160 grams
Protein: 17 oz
Fat: 53 grams
1200 CALORIES
Carbs: 120 grams
Protein: 13 oz
Fat: 40 grams
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For patients who have a bit more flexibility, are taking pills which keep their blood sugar in good control, or take insulin and have an ability to adjust insulin based on carbohydrate intake, I would change the recommendations to 50% carbohydrate, 30% lean protein and 20% fat which would look something like this:
2000 CALORIES
Carbs: 250 grams
Protein: 21 oz
Fat: 44 grams
1800 CALORIES
Carbs: 225 grams
Protein: 19 oz
Fat: 40 grams
1600 CALORIES
Carbs: 200 grams
Protein: 17 oz
Fat: 36 grams
1200 CALORIES
Carbs: 150 grams
Protein: 13 oz
Fat: 27 grams
Another option is to just count carbohydrate grams, keeping them within budget. Make sure that at each lunch and dinner you have a nice big veggie side (1-2 cups) and a lean meat choice about the size of your fist. This will allow you to keep your blood sugars where they need to be while getting some protein and a bit of fat without having to think so much about “calorie details”. If it is financially an option, meeting personally with a registered dietitian when possible is always a good idea, just make sure that they understand where you are coming from. Don’t leave a dietitian’s office feeling like you have been given goals and a meal plan that are completely outside your ability or desire to use. Go away with practical tips you can and WILL utilize.
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Comments (11 comments)
Add your commentHey, my TIME is OFF! ha—it says 3;—am, but its only 10;40pm, I don't get on this thing at that time of morning! hah—PR
I talked to our son tonight and his wife (47) was recently diagnosed as a diabetic. They are savy, look up stuff on the internet, BUT when following one suggestion of taking a small plate, then divide it into 1/4ths, 1/2 of it veggies, 1/4 protein, and the last 1/4 bread or grains, they found that she does better if she But her Dr is also sending her to a nutritionist. Not sure what veggies she eats, but one article on here stated that diabetis is NOT an exact science, what works for one does not for another! That piece was helpful to me as I see-saw—or did, BUT I seem to be holding more stable now!!! Is this really possible, after 3 years—that I am doing something right??!! ha-_PR
My Dr. said to use the 40% Carbs 30% Protein and 30% Fat
Is this right or wrong. As they keep changing things on me and it is really hard to keep it all straight. With 2 different Drs and neither one is on the same page as the other.
I am going to be following an 1800 Diet for 3 weeks and then onto the 1500 for one week I was told this will keep my body moving in the right direction and help keep my Metabolism up so as to burn more calories and lose the weight I need to get off of my body.
I am 5ft.4 1/2 inches and I weight 262.8 again and I am not happy with this so am getting really mad at myself and taking back my life starting now!
Let me know what you think John of my plan to follow two different Calorie Diets each month.
When I visited a nutritionist when first diagnosed in March, 2008 with type 2 diabetes, I was told that calorie intake was not important to track and to keep carb intake at 45 grams per meal. I've always wondered if this information was accurate. My diabetes is under control according to the blood work, but I was just wondering. Also since I started Byetta, my appetite has decreased tremendously.
Thank you so much, John, this is one of the main things I was clueless about! I hate guessing when it affects my health with this diabetis, I do NOT want to get worse. Thanks again! Pat roth
Thank you for your answer! This will help my son, tramendesly! Thank you again.
Good info
Thanks so much
Thank you. I Control my diabetis with diet.When I was first diagnosed I was waiting to see the dietician. A woman gave me these tips. I also was given a really great guide that I took everywhere I went. I lost it in a fire and was okay for a while. I have had some hard times and just let it go. I am getting back on track..Thanks for refreshing my memory.
Thankyou for the information I have copied it to my computer to use daily. Will let you know how it is helping me.
Thankyou for the information I have copied it to my computer to use daily. Will let you know how it is helping me.
Thanks so much. This article was very helpfull.
LeVeque