Carbohydrate counting (also known as "carb counting") is a meal planning system in which a specific amount of carbohydrates are eaten at meals and snacks. This allows for more variety in food choices in meal planning and assists with better blood sugar control. Carbohydrate counting involves eating similar amounts of carbohydrate (grams or choices) at meals and snacks. A dietitian or certified diabetes educator can help you develop a meal plan to meet your dietary needs.
Each carbohydrate choice contains approximately 15 grams of carbohydrate allowing for one food to be traded for another. Below is a list of food groups that contain carbohydrate:
Starch & Bread Group: 1 serving contains 15 grams of carbohydrate
Examples of a serving are:
1 slice of bread (look for bread with at least 3 grams of fiber per slice)
1/3 cup of rice or pasta (try wild rice or whole wheat pasta for fiber)
1/2 cup corn, peas, potato (white or sweet), or dried beans/peas (an excellent source of fiber)
Fruit Group: 1 serving contains 15 grams of carbohydrate
Examples of a serving are:
1 medium apple, pear, nectarine or orange
3/4 cup blueberries
1/3 to 1/2 cup 100% fruit juice
Milk Group: 1 serving contains 12-15 grams of carbohydrate
Examples of a serving are:
1 cup milk (fat-free, 1% or soy)
3/4 - 1 cup plain or artificially sweetened yogurt
Vegetables: 1 serving contains 5 grams of carbohydrate
Examples of a serving are:
1/2 cup cooked broccoli, green beans, carrots or tomatoes
1 cup raw vegetables
Other Carbohydrates: 1 serving contains about 15 grams of carbohydrate
Examples of a serving are:
1 cup of a broth, bean or milk-based soup
1/2 cup sugar-free pudding
1 fruit juice bar (100% fruit juice)
Meat and fat groups contain minimal carbohydrate. It is not necessary to "count" carbohydrate from these foods.
It is also recommended that you base your carbohydrate count on "total carbohydrates," not "net carbs."
For more information, please contact the diabetes educators of the HealthReach Diabetes, Endocrine & Nutrition Center at (603) 926-9131 or log on to one of the following websites:
www.eatright.org
www.diabetes.org
www.lifescan.com
www.bddiabetes.com
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