What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (2022)

If you are worried about keto portion control - what does 30g carbs look like? For anyone who is keto, this 30g will exceed your daily allowance.

For many of you, especially if you are a low-carb beginner, will be shocked to see how many carbs are in everyday foods. Read on to learn how to cut back, how to start, and what to enjoy.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (1)
Jump to:
  • How to spot carbs in my food?
  • Is 30g carbs a day OK?
  • How many carbs per day should I have?
  • Is going keto better than low-carb?
  • Why are some carbs bad? (sugar charts)
  • What does 30g of carbs look like?
  • How to start low-carb (for beginners)
  • People also ask
  • 💬 Comments

How to spot carbs in my food?

It can be tricky when starting your low carb diet or keto diet to know how many carbs to have each day, what your macros should be, and what are keto portion sizes.

Once you can see these carb charts, it makes it easy to stop unnecessary carbs and added sugars. Knowing where your carbs in food are coming from, will help to stop the carb creep which is a common reason why you're not losing weight.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (2)

Is 30g carbs a day OK?

How many carbs should YOU be enjoying each day?

Everyone will have their own carb tolerance. This depends on how metabolic healthy you are, how much weight you have to lose, how many carbs and sugar you currently consume, and other health issues you may have.

What does life look like for you right now? Are you hooked on junk food and sugar? Are you insulin resistant? If yes, then you may want to go stepwise and begin by simply reducing your carbs, to begin with.

How many carbs per day should I have?

Your carb tolerance and daily carb limit will depend on your health conditions and health goals. Those of you who are overweight and have blood sugar control issues may want to have a different level of carbohydrate restriction to those who are in the healthy weight range, active, and are insulin sensitive.

There are no official guidelines, but most consider these threelevels of low-carb and their carb limits.

  • MODERATE LOW-CARB - less than 100g net carbs per day - even reducing carbs (especiallyultra-processedjunk carbs) has many health benefits.
  • LOW-CARB - less than 50g net carbs per day - a good place for most people to aim for
  • KETO - less than 20g net carbs per day - for those who want to really harness the health benefits of restricting carbs even further

Is going keto better than low-carb?

Many people assume the lower your daily carb intake, the faster your weight loss and it's a faster way to drop a dress size.

You have to choose a level of carb restriction that is healthy and sustainable for you in the long term.

(Video) How To Find Your Keto Carb Limit [Daily Net Carbs]

There is no point in going strict with keto if this is day one for you and you generally consume a high sugar diet. You are likely to constantly go back to old habits and have cheat meals and start yo-you dieting again.

The trick that I teach my Ditch The Carbs PRO members, is to find a carb limit that works for you and is sustainable every single day. And I teach you how to go stepwise, every single week.

Simply start by reducing the worst area of carbs such as high sugar drinks, cakes, and candy, then slowly remove bread, pasta, rice, and French fries.

It's better to have a slow and steady weight loss than lose and gain the same 5lb every month.

Why are some carbs bad? (sugar charts)

Once you understand that ALL digestible carbohydrates (not insoluble fiber) are turned into sugar in the blood, you will realize how many daily foods - yes, even the healthy whole grains - impact our sugar levels which results in many of us having chronic high blood sugars without realizing it.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (3)

If you have ever wondered what everyday foods do to your blood sugars,just take a look at the sugar charts.

You probably understand that sugar and candy raise blood sugars, but what about whole grain bread? Porridge? Brown rice? Oats?

And fruit is a wonderful alternative to candy, but always count the sugars as part of your daily allowance. Whole fruit, especially high sugar fruit such as tropical fruit, grapes, and bananas will all raise blood sugars and leave you craving for more.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (4)

The humble breakfast is more like sweet sugary desserts. When you see how much a bowl of cocoa pops, cornflakes, or porridge will raise your blood glucose, you may want some healthier sugar-free and low-carb breakfast recipes instead.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (5)

Spoiler alert, even wholegrain, rye, brown, or wholemeal bread all raises blood sugars. Instead, you could make a simple almond flour bread, coconut flour bread, or cheesy keto garlic bread.

All are low-carb, gluten-free, and simple to make.

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (6)

Photo credits, used with permission: PHCUK

(Video) Top 6 Carbohydrate Sources | Best and Healthy | Yatinder Singh

What does 30g of carbs look like?

When you realize how high carb so many foods are, you can easily see which foods to avoid, and which foods are better to enjoy.The first step is to remove unnecessary carbs such as sugary drinks, candy, chocolate, cakes, bread, rice, and pasta.

Who wants 0.8 of a pancake or 1.8 dates (which are sugar bombs BTW) when instead you could have an entire meal that is nutrient-rich and full of high protein and healthy fats?

What Does 30g Carbs Look Like? (Portion Control Charts) – Ditch The Carbs (7)

Now, I'm not saying you would want to eat 69 cups of spinach, but these handy charts showing you what 30 grams of carbs look like are simply to guide to help you to make better choices and better portion control.

The high-carb junk food shown has almost no nutritional value plus the empty calories crowd out real food and add to the chronic high blood sugars that so many people live with day in, day out.

Now look at the nutrient-dense low-carb foods along the bottom row, and you can easily see how you could have a filling nutritious meal AND stable blood sugars. Each meal you enjoy that is low-carb nutrient-dense, crowds out the junk food from your day.

How to start low-carb (for beginners)

After seeing the images above, and realizing how high-carb everyday foods are, you may be contemplating starting low-carb.

These are the most popular resources to help you with your low-carb diet or keto diet. There are over 400+ sugar-free recipes, low-carb recipes, diabetic recipes, and all are grain-free and gluten-free.

(Video) How Many Carbohydrates(carbs) should a diabetic eat?

My advice is always to start slowly. Cut out the most obvious places that sugar and carb lurk and the worst offending items.

It may seem like a daunting task when you begin, but each little step brings you closer to living on real food, whole food, and unprocessed food that is lower in carbs.

People also ask

Which is better? A low-carbohydrate diet, a keto diet, or low-fat diets?

Each of these diets can be healthy if you reduce the amount of carbs to achieve stable blood glucose levels and only eat healthy carbs such as vegetables, low-sugar fruits, nuts, seeds, and dairy.

Any diet will be healthy if you reduce the carbohydrate content to your own tolerance level, improve insulin sensitivity, and remain at healthy body weight.

Any diet can be healthy if you only eat real foods, whole foods, avoid junk food, and stop junk snack foods.

The ketogenic diet guidelines recommend eating 20 grams of net carbs to reach nutritional ketosis.

(Video) 20 Foods Low In Carbohydrates You Need To Eat

The low-fat guidelines recommend eating lean protein, and low-fat dairy but don't focus on grams of total carbohydrates. The low-fat diet generally has a higher carb intake because it encourages plenty of low-fat, but high-carb food choices such as plenty of fruits, low-fat snack bars, white bread, wholemeal bread, pasta, rice, and other starchy vegetables (such as sweet potato) which can raise blood sugar levels.

Is the glycemic index accurate?

The glycemic index can be misleading because it only represents how slowly a food may raise your blood sugars. It does not reflect the total carb load of food or the total number of carbs.

Is counting 30g of net carbohydrates better than counting total daily calories?

Reducing the amount of carbohydrate in your daily diet while still getting important nutrients from high-protein meat, healthy fats, and full-fat dairy products is a healthy way to eat no matter which dietary guidelines you follow.

If you want to count total calories, remember that calories from fat protein and carbohydrates affect your hormones, sugar levels, and ability to burn fat or store fat. So do not swap 100 calories of protein for 100 calories from a candy bar.

How many grams of carbs per day should I have?

The amount of carbohydrates you can tolerate is determined by your individual needs - insulin resistance, overweight, underweight, and are you an active person?

The general idea is to stick to an eating plan that improves and maintains your health and blood pressure, gives you all the essential nutrients, reduces glycogen stores, and lowers your risk factor for diseases such as heart disease.

(Video) Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU


What is equivalent to 30g of carbs? ›

2 ounces of Bread x 15 grams of carbohydrate per ounce equals 30 grams of carbohydrate.

Is 30 grams of carbs a lot? ›

Eating a low-carb diet has several health benefits, including weight loss and helping to regulate your blood sugar levels. Limiting yourself to 30 grams of carbohydrates per day can be a challenge, because that's a very small amount.

What do you subtract from carb count? ›

To calculate net carbs, take a food's total carbs and subtract: Fiber. Since our body doesn't have the enzymes to break down fiber, it passes through our digestion system unchanged.

Can you stay in ketosis with 30 grams of carbs? ›

Some people may need to limit themselves to no more than 30 grams of total carbohydrates per day to remain in nutritional ketosis and maintain its benefits; while others may be able to consume more.

How many carbs should I consume daily to lose weight? ›

For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

How much is 1 serving of carbs? ›

One serving of carbohydrate is measured as 15 grams. A food that contains 15 grams of carbohydrate is called “one carb serving”. For example, one slice of bread, a small piece of fruit, or a ear of corn each have around 15 grams of carb.

What carbs should I avoid to lose belly fat? ›

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day.

How many carbs a day is considered low-carb? ›

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories.

How do I calculate my carb intake? ›

Carbs Calculator - Daily Carbohydrate Intake
  1. BMR (Females) = 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age (years) + 5.
  2. BMR (Males) = 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age (years) – 161.
Jul 27, 2020

Does fiber really cancel out carbs? ›

Healthy carbohydrates such as fruit and vegetables are usually high in fiber, while processed carbohydrates typically lack fiber. While fiber does not cancel out carbs, high-fiber foods are typically digested slower, which makes them less likely to be stored as body fat.

Do diabetics count net or total carbs? ›

American Diabetes Association Recommendations

If you have Type 1 Diabetes and do not use an insulin-to-carb ratio (ICR) or if you have Type 2 Diabetes: Count the Total Carbohydrates listed on the Nutrition Facts Label. Do not subtract any fiber or sugar alcohols.

Does adding fiber reduce carbs? ›

Tip. Fiber doesn't cancel out carbohydrates. However, it isn't digested in the same way as most other carbohydrates, and it does help your body process other nutrients.

How many carbs will kick you out of ketosis? ›

While cheating may be helpful for some eating patterns, it's far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).

How do you know you're out of ketosis? ›

You experience increased or continued cravings, especially for sugar or carbs. You notice hunger levels are high. Your energy is low or unstable. Your blood sugar crashes between meals – you might feel shaky, lightheaded or weak.

How many carbs can you have on a keto cheat day? ›

"Again, to stay in ketosis typically you cannot exceed a max of 50 grams of carbs a day," Jacks says. "This is likely less for many people. Therefore, something as minimal as a banana with 30 grams of carbs plus two slices of toast with 15 grams of carbs per slice could qualify as cheating the keto diet.

How many carbs do you burn walking? ›

Walking for one hour burns approximately 254 calories, or 127 calories of carbohydrates. Compare that to running, with a respiratory quotient of 0.89.

What happens if you eat no carbs for a week? ›

You may experience low-carb flu.

Some of those side effects include fatigue, weakness, dizziness, headaches, irritability, and nausea and they can last anywhere between a few days and a few weeks.

What is an example of 20 grams of carbs? ›

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won't take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

How many carbs should a Type 2 diabetic have? ›

Most people with type 2 diabetes should stick to eating around 45 to 60 grams of carbohydrates per meal. For foods that have nutrition labels, add up the grams of carbohydrates per serving and, generally, stick to one serving size.

What is the carb count for diabetics? ›

Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down, depending on how active you are and the medicines you take, so check with your doctor or a registered dietitian. Look at labels. They make counting carbs easy.

What foods melt away belly fat? ›

The 9 Best Foods That Melt Stubborn Belly Fat
  • Eggs.
  • Red fruit.
  • Olive oil—and other healthy fats.
  • Beans, brown rice, oats, and other healthy fiber.
  • Extra plant protein.
  • Lean meat and fish.
  • Leafy greens, green tea, and brightly colored vegetables.
  • Your favorite spices and flavors.
Aug 2, 2022

What carbs help burn belly fat? ›

Including whole grains- rich in carbs, may help reduce the total body fat and that stubborn belly fat. Eating a breakfast comprised of foods those release carbohydrates slowly such as oatmeal or bran cereal may help burn more of your body fat.

What foods to avoid if you want a flat stomach? ›

Eating too many of these types of carbohydrates affects the way your body uses insulin and can disrupt other hormones, leading to weight gain, specifically in the belly.
Dangerous Trans Fats
  • Margarine.
  • Frozen breakfast sandwiches.
  • Microwave popcorn.
  • Crackers.
  • Doughnuts.
  • Frozen pizza.
  • Fried foods.
  • Processed crackers.
Aug 12, 2019

Will cutting carbs reduce belly fat? ›

A modest reduction in consumption of carbohydrate foods may promote loss of deep belly fat, even with little or no change in weight, a new study finds. A modest reduction in consumption of carbohydrate foods may promote loss of deep belly fat, even with little or no change in weight, a new study finds.

Can you lose weight eating 60 carbs a day? ›

People who restrict carbohydrate intake to less than 50 grams a day (which is considered a very low-carb diet) typically see a more profound loss at the very beginning than those who follow a diet that includes 60 to 130 grams of carbohydrates daily.

Can I lose weight eating 150 carbs a day? ›

You'll lose excess weight faster and feel healthier if you limit your carbs to somewhere between 50 and 150 grams per day (exact numbers vary according to your total caloric intake). The beauty is that when you're cutting carbs, you can still smash meals without counting calories.

Is 150 carbs a day low-carb? ›

While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.

How many carbs should you eat at each meal? ›

Carbohydrate Counting
For Weight LossFor Weight Maintenance
Women30-45 grams (g) per meal45-60 grams (g) per meal
Men45-60 grams (g) per meal60-75 grams (g) per meal

How many carbs should a woman eat daily? ›

The Institute of Medicine encourages all women to consume at least 130 grams of carbohydrates each day.

Should I count carbs or net carbs? ›

We recommend counting total carbohydrates, with the most of your food coming from real, whole foods. With some exceptions, unprocessed non-starchy vegetables, nuts and seeds contain a relatively small (<25%) of their total carbs as soluble fiber.

What fruit has the most fiber? ›

Raspberries win the fiber race at 8 grams per cup. Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9. Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content.

What food has more fiber than carbs? ›

These are some high-fiber, low-carb foods that are rich in additional nutrients, too.
  • Spinach. Serving size: 4 cups, raw. ...
  • Avocados. Serving size: ½ small avocado. ...
  • Almonds. Serving size: 1 ounce (1/4 cup) ...
  • Lentils. Serving size: ½ cup, cooked. ...
  • Edamame (Green Soybeans) Serving size: ½ cup. ...
  • Blackberries. ...
  • Asparagus. ...
  • Flaxseeds.
Mar 21, 2019

Can diabetics drink zero Coke? ›

Diabetics should avoid coke or any soft drinks as much as possible. Coke Zero is sugar-free. However, the sugar substitutes it contains may not necessarily be a healthier option for people looking to reduce their blood sugar levels.

How many grams of sugar is a diabetic allowed per day? ›

Not exceeding the maximum amount of calories per day – 2,000 calories per day for women and 2,500 calories per day for men. Reducing sugar intake to a maximum of 6 teaspoons per day (25g). Reducing the consumption of sugars-sweetened beverages.

How much sugar can a Type 2 diabetic have per day? ›

The maximum recommended daily amount of sugar is 30g for adults – which works out at just seven teaspoons a day. Given that a tablespoon of ketchup contains around one teaspoon of sugar, a chocolate biscuit has up to two, and a small serving of baked beans almost three, you can see how quickly the teaspoons tot up.

Does fiber cancel sugar? ›

Health Benefits of Fiber

Specifically, fiber can help: Control your blood sugar. Because the body is unable to absorb and break down fiber, it doesn't cause a spike in blood sugar the way other carbohydrates can. This can help keep your blood sugar in your target range.

What's the difference between dietary fiber and fiber? ›

Fiber is a substance in plants. Dietary fiber is the kind you eat. It's a type of carbohydrate.

How do I quit sugar? ›

Eat some protein and fiber

Stabilize your blood sugar by eating some slow-digesting protein and fiber. If you don't, your blood sugar will crash and you'll potentially feel hungry and want to eat again. Great snack options are an apple and nut butter, a hard boiled egg and pistachios, or hummus and veggies.

What 20g of carbs looks like? ›

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won't take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

How much is 35 grams of carbs? ›

Carbohydrates provide 4 calories per gram. Therefore, if you eat 35 grams of carbohydrates you're consuming 140 calories. You can determine the amount of carbs in a portion of your favorite food by looking at the food's nutrition facts label.

How many eggs equal 30 grams protein? ›

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

How do you calculate carbs in grams? ›

Multiply the food's total weight in grams by its carb percentage. The result of this multiplication gives the number of grams of carbohydrates that the food contains.

How can I stay under 50 carbs a day? ›

If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day. Again, if you're healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

How many carbs should a woman have a day? ›

The Institute of Medicine encourages all women to consume at least 130 grams of carbohydrates each day.

How many carbs should a diabetic eat per meal? ›

Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down, depending on how active you are and the medicines you take, so check with your doctor or a registered dietitian. Look at labels.

Can you burn carbs by walking? ›

Walking at a moderate pace has a respiratory quotient of 0.85, meaning you'd burn approximately 50 percent fat and 50 percent carbohydrate. Walking for one hour burns approximately 254 calories, or 127 calories of carbohydrates. Compare that to running, with a respiratory quotient of 0.89.

How many carbs should a 75 year old woman eat per day? ›

It's recommended that older adults get at least 130 grams of carbohydrates per day.

What does 150 carbs a day look like? ›

◦ 1 slice bread, ¾ cup cereal, ½ cup pasta, 1 cup rice, 1 tortilla, 6 saltine crackers, 1 small pancake, 1 waffle, 1 small potato, 1 small serving french fries, 1 serving pretzels/potato chips, 1 small muffin, ½ large bagel, 1 roll, 3 cups popcorn, or ½ cup cooked cereal.

Are 2 eggs a day enough protein? ›

No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to the Academy of Nutrition and Dietetics, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20-30 grams [1].

Is 3 eggs a day good protein? ›

They're the perfect little package. Not only are they protein-rich (about 7 grams each), but eggs — specifically the yolks — contain inflammation-fighting omega-3s; vitamins D, E, and B12; and minerals like selenium.

How do you calculate carbs per serving? ›

Divide the grams of total carbohydrate by 15. This number equals the number of carbohydrate servings in 1 standard serving. Remember: 1 carbohydrate serving is 15 grams of carbohydrate.

Do protein cancel out carbs? ›

Fiber, protein and fats help to slow down the digestion of carbs and delay their absorption into the blood. This helps to prevent spikes in glucose levels after eating.

What are the healthiest carbs for weight loss? ›

The 10 best carbs to eat for weight loss
  • of 10. Barley. ...
  • of 10. Maple water. ...
  • of 10. Popcorn. ...
  • of 10. Quinoa. ...
  • of 10. Roasted chickpeas. ...
  • of 10. Whole-grain rye crispbread. ...
  • of 10. Sweet potatoes. ...
  • of 10. Whole-grain breakfast cereal.
Jun 1, 2016


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