Carbohydrate Counting

Ready, Set, Start Counting!

Carbohydrate Counting — a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in the future. Carbohydrate counting — or “carb counting” — is a fexible meal-planning tool (not a diet) that can help you understand how your food choices afect your blood glucose level.

Carbohydrate and blood glucose Any carbohydrate food you eat (e.g., milk, fruit, r





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The lists above provide a basic idea of the carb count in common foods. Each portion is one carbohydrate Carb choiceschoice (15 for grams common of carbohydrate). serving Foods sizes with fewer thanBetter 20 calories carb and choices fewer than 5 grams of carbohydrate are considered “free.” These include sugar-free beverages, sugar substitutes, spices and seasonings. • 1 regular sandwich = 2 carb choices, or All carbs are not alike. Choose better carb choices, aboutCarbohydrate 30 grams of choices carbohydrates for common Bettersuch as carbohydrate whole grains choices and less-processed foods. serving sizes Carbohydrate counting is important, but the type • 1 6” sub sandwich = 3 carb choices, or about • Select whole grain bread, whole grain pasta and r


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regular sandwich = 2 carbohydrate choices of carbohydrate also is important for both blood 45 gramsor about of carbohydrates 30 grams of carbohydrates glucosebrown and overallrice over health. white All carbohydrates(refned) varieties. are • 1 cupr


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cooked 6” sub sandwich rice or pasta = 3 carbohydrate = choices not• theExperiment same. Choose with better many carbohydrate types of whole choices, grains, 3 carbor choices, about 45 or grams about of carbohydrates45 grams of suchincluding as whole grains barley, and oatmeal, less-processed quinoa foods. and bulgur. carbohydratesr


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with many types of whole grains, of carbohydrates • includingSelect barley,a variety oatmeal, of vegetables quinoa and such bulgur. as caulifower, r


Go
tomato, for whole carrots fruits instead and spinach of fruit juice (most or sugary vegetables are foods.great choices). r


Select
a variety of vegetables such as caulifower, tomato, carrots and spinach (most vegetables are great choices). How much to eat?

How much to eat? 'PS
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.BJOUFOBODF Women Men Many women need about Many men need about 3-4 carbohydrateWomen choices 4-5 carbohydrateMen choices (45-60Many womengrams) atneed each about meal (60-75Many grams) men need at each about meal 3-4 carbohydrate choices 4-5 carbohydrate choices (45-60 grams) at each meal (60-75 grams) at each meal Breakfast Breakfast 1 slice (1 ounce) 1 small orange wholeBreakfast grain toast Breakfast 1 slice (1 ounce) 1 carbohydrate 1 cup cooked oatmeal 1 carbohydrate 1 teaspoon light margarinechoice 1 small orange whole grain toast made with water choice 1 egg omelet with spinach 1 cup cooked oatmeal 2 carbohydrate 1 teaspoon light margarine 1 cup fat-free milk and mushrooms made with water choices 1 egg omelet with spinach 1 small orange 12 cuptablespoons fat-free milk nuts 1 carbohydrate and mushrooms choice 1 carbohydrate 2 tablespoons raisins 1 small orange choice 2 tablespoons nuts 6 ounces low-fat 1 carbohydrate 1 carbohydrate 2 tablespoons raisins choice plain Greek yogurt choice Lunch Lunch

Lunch Lunch1 cup brown rice 1 sandwich with 2 carbohydrate 1-2 cups chicken 3 carbohydrate 1 small fruit 1 cup brown rice choices whole grain bread choices and veggie stir fry 1-2 cups chicken 1 small fruit 1 carbohydrate 0-1 carbohydrate 1-2 cups veggies choice and1 small veggie fruit stir fry choice

1-2 cups veggies 0-1 carbohydrate 1 small fruit 1 carbohydrate Dinner choice Dinner choice 1 piece of chicken 1 cup pasta Dinner Dinner 1 cup winter squash ½ cup red sauce with meat 3 carbohydrate 1 piece of chicken 1 cup pasta choices 1 cupsmall winter fruit squash 1 carbohydrate ½6 ounces cup red low-fatsauce with meat 1 carbohydrate choice choice 1 -2 cups broccoli plain Greek yogurt 1 small fruit 1 carbohydrate 6 ounces low-fat 1 large green salad choice 1 carbohydrate plain Greek yogurt choice 1 cup-2 cups fat-free broccoli skim milk 0-1 carbohydrate 1 large green salad 1 large green salad choice 1 carbohydrate 1 large green salad 1 cup fat-free skim milk choice My Individual Carbohydrate Goals

Carbohydrate Time choices or grams Breakfast

Snack

Lunch

Snack

Dinner

Snack

TOTAL

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. For most people these include: r


at
least 5 servings of fruits and vegetables r


at
least 3 servings of whole grains or legumes (beans) r


2–3
servings of low-fat or fat-free dairy r


Adequate protein and healthy fats Protein foods (including meat, poultry and fsh) and fats do not directly afect blood glucose and can help you feel satisfed, although they do add calories. To keep your heart healthy, choose healthy fats (like those found in nuts, seeds and fsh) in appropriate portions. With all of the food you eat, remember that portion control is important.

© 2014 Diabetes Care and Education Dietetic Practice Group. Permission to reproduce for non-proft educational purposes granted through 2017. For a referral to a registered dietitian and for additional food and nutrition information, visit the Diabetes Care and Education Practice Group at www.dce.org or the Academy of Nutrition and Dietetics at www.eatright.org, or 1-800-877-1600.