- Carbohydrate counting is a meal-planning tool for managing your blood glucose levels.
- Any carbohydrate food you eat is digested into glucose.
- It is important to eat carbohydrates throughout the day because they provide energy and essential nutrients for your body.
Carbohydrate choices and portion sizes
- A "carbohydrate choice" is a portion of food, like a slice of bread, that has 15 grams of carbohydrate (1 carbohydrate choice = 15 grams of carbohydrate).
- The total carbohydrate from any food has about the same effect on blood glucose.
- Measure or weigh foods to learn what common portion sizes look like.
Foods that contain carbohydrates
- Grains (breads, crackers, rice, hot and cold cereals, tortillas and noodles)
- Starchy vegetables (potatoes, peas, corn, winter squash, lentils and beans)
- Fruit and juices
- Milk and yogurt
- Sweets and desserts
- Non-starchy vegetables (carrots, broccoli and tomatoes) contain only a small amount of carbohydrate and will not affect blood glucose when eaten in small portions.
Carb choices for common serving sizes
- 1 regular sandwich = 2 carb choices, or about 30 grams of carbohydrate
- 1 six-inch sub sandwich = 3 carb choices, or about 45 grams of carbohydrate
- 1 cup cooked rice or pasta = 3 carb choices, or about 45 grams of carbohydrate
- 1 medium apple or banana = 2 carb choices, or about 30 grams of carbohydrate
Better carb choices
All carbs are not alike. Choose better carb choices, such as whole grain and less processed foods.
- Select whole grain bread, whole grain pasta and brown rice over white (refined) varieties. Experiment with many types of whole grains, including quinoa, oatmeal and barley.
- Go for fruits instead of fruit juice or sugary foods.
- Opt for beans and other legumes.
- Select a variety of vegetables such as cauliflower, tomato, carrots and spinach (most vegetables are great choices).
How much to eat?
- Women: many women need about 3–4 carbohydrate choices (45–60 grams) at each meal.
- Men: many men need about 4–5 carbohydrate choices (60–75 grams) at each meal.
Healthy eating is about more than just counting carbohydrates. It is important to eat balanced meals with an emphasis on vegetables and fruits. Eat a variety of foods, including:
- At least 5 servings of fruits and vegetables
- At least 3 servings of whole grains
- 2–3 servings of low-fat or fat-free dairy
- Foods in the protein (including meat, poultry and fish) and fat groups do not directly affect blood glucose. However, to keep your heart healthy, some healthy fats (like those found in nuts, seeds and fish) can be helpful.
Calculate carbohydrate choices
Divide the number of grams of total carbohydrate by 15 (because 1 carbohydrate choice = 15 grams of carbohydrate).
For example, take a box of cereal that holds 3 servings of 1 cup, with 10 grams of total carbohydrate per serving. 10 divided by 15 = 0.67 (round to 0.70), so 1 serving (1 cup) = 0.70 carbohydrate choices.
- If you eat the entire box, you would be eating 30 grams of total carbohydrate (3 servings x 10 grams = 30 grams; 30 divided by 15 = 2 carbohydrate choices).
- If you eat half the box, you would eat 15 grams of total carbohydrate (30 grams divided by 2 = 15 grams = 1 carbohydrate choice).
This article is just for your information. Always consult with your doctor and your registered dietitian regarding your diet.
References
- American Dietetic Association, Diabetes Care and Education