The Best Ratio of Fats, Carbs and Protein for Type 2 Diabetes
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The Best Macronutrient Ratios for People With Type 2 Diabetes

The Best Macronutrient Ratios for People With Type 2 Diabetes
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Updated on August 6, 2025
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If you have type 2 diabetes, you know it can be a challenge to manage your blood sugar — much less track the right ratio of carbohydrates, protein, and fats for diabetes.

Here, experts weigh in on the best macronutrient ratio for diabetes and give a sample eating plan to make it easier to navigate.

The Ideal Ratio of Carbs for Type 2 Diabetes

When you have type 2 diabetes, your body doesn't process blood sugar properly. That's why counting carbs — which become glucose in the blood and raise blood sugar — can help with diabetes control.

You should also monitor the quality of carbs that you eat, says Florida-based Amy Kimberlain, RDN, LDN, a registered dietitian-nutritionist, certified diabetes care and education specialist, and spokesperson for the Academy of Nutrition and Dietetics. When you eat more nutritious carbs, the fiber can keep your blood sugar from spiking too high and will keep you full longer, she says. That includes foods like:

  • Brown rice
  • Whole-wheat pasta
  • Rolled oats
A registered dietitian or certified diabetes educator can help you determine the ideal amount of carbs for your specific needs, which will depend on your weight-management goals and activity level.

But, while the right amount of carbs per person will vary, a general recommendation is to get about 50 percent of your overall daily calories from carbs.

 That's about 200 to 250 grams a day on an 1,800- to 2,000-calorie diet, which you can spread out evenly through your meals.

The Ideal Ratio of Protein for Type 2 Diabetes

The right ratio of protein per day will also vary per person; however, aiming for 20 to 25 percent of your daily calories from protein can provide the right fuel for many people with type 2 diabetes, Kimberlain says.

That translates to about 140 to 184 grams per day.

Kimberlain says some good sources of protein include:

  • Beans
  • Chicken
  • Nuts
  • Seeds
  • Seafood
  • Turkey

If you rely on animal sources for protein, aim for leaner cuts, Kimberlain says. When selecting and preparing your meat:

  • Choose lean cuts of pork, veal, beef, and wild game.
  • Add fish and poultry to your menu more often.
  • Trim visible fat from meat.
  • Remove skin from turkey and chicken.
  • Roast, bake, boil or broil over frying proteins.

The Ideal Ratio of Fat for Type 2 Diabetes

When it comes to fat intake, a general recommendation is to get 25 to 30 percent of your calories from fat each day, Kimberlain says.

However, the source of fat is important. The four main types are:

  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Trans
Monounsaturated and polyunsaturated fats are healthier choices. Good sources of these healthier fats include:

  • Avocado
  • Canola oil
  • Nuts like walnuts and seeds
  • Oily fish like salmon

A Sample Meal Plan

So, just what does this mix of carbs, protein and fats look like in a day? Kimberlain provides this example for what your daily menu could look like:

  • ‌Breakfast 2 slices of whole-wheat toast, 1 egg and 1 egg white, spinach and tomato, ¼ avocado
  • ‌Lunch ½ cup brown rice, ½ cup black beans, mixed salad greens, tomatoes, grilled chicken breast strips, ¼ avocado
  • ‌Dinner 2 ounces whole-wheat pasta; 10 medium shrimp; 1 cup zucchini; salad with lettuce, tomato, carrots, and ranch yogurt dressing
  • ‌Dessert 1 square of 60 percent cacao dark chocolate

You can also browse the ADA's database of healthy meals based on various eating styles such as lower-carb, Mediterranean, or vegetarian diets. Each recipe includes macronutrient information to help you track toward your daily targets.

Still, you should always check with your doctor or a registered dietitian to make sure you get the right ratio for your specific needs.

The Takeaway

  • A good starting point for a type 2 diabetes diet is a daily mix of 50 percent carbs, 20 to 25 percent protein, and 25 to 30 percent fat.
  • Prioritize high-fiber carbs, lean proteins, and healthy unsaturated fats to help control blood sugar and cholesterol.
  • Because individual needs vary, always consult a doctor or dietitian for a customized and effective meal plan.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Carb Counting and Diabetes. American Diabetes Association.
  2. Carb Counting. Center for Disease Control and Prevention. May 15, 2024.
  3. Diabetes type 2 - meal planning. MedlinePlus. February 28, 2024.
  4. Fats. American Diabetes Association.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Vanessa Caceres

Author

Vanessa Caceres is a freelance medical writer for Everyday Health, Newsday’s Healthlink, and a variety of physician-geared publications and medical societies. She is based in Southwest Florida.

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