Carbohydrate counting is a method of controlling meal intake that diabetics often utilize. However, this popular meal plan may be beneficial for non-diabetics who are interested in eating a balanced diet, reducing risk of diabetes, or simply shedding a few pounds. Carbohydrates are in most food groups. Intake of excessive amounts of carbohydrate rich foods perpetuate weight gain, glucose intolerance, and can lead to development of diabetes. Awareness of carbohydrate sources along with menu planning are the keys to successful carbohydrate counting.
Carbohydrate Sources
The USDA recommends that 45 to 65 percent of your daily calories come from carbohydrate sources. Breads, cereals, and grains all contain carbohydrates, however, there are many other food groups that contain carbohydrates, Margaret Powers notes in her 1996 book "Handbook of Diabetes MNT." Fruits and juices also have carbohydrates, and if consumed in large quantities can lead to elevated blood sugars and weight gain. Milk and dairy products have carbohydrates, as do some vegetables. Beans, rice, pasta, and sweets finish off the list of foods that contain carbohydrates.
Daily Carbohydrate Needs
Carbohydrate counting must take into account daily calorie needs. Based on the USDA recommendation of 45 to 65 percent of calories from carbohydrates, a 2,000 calorie diet should contain about 900 to 1,300 calories from carbohydrates. Each carbohydrate contains four calories per gram. In order to obtain the number of grams of carbohydrates needed, divide the number of calories by four. For a 2,000 calorie diet, that equals 225 to 325 g of carbohydrates per day.
Portion Control
In carbohydrate counting, one serving of a carbohydrate contains 15 g of carbohydrates. For example, one piece of regular bread contains about 15 g of carbohydrates and therefore is one serving of carbohydrate. One small apple also contains about 15 g of carbohydrates and is equal to one carbohydrate serving. Check the food label when preparing a meal. Make sure to note the serving size and number of carbohydrates in one serving.
Using the 2,000 calorie meal plan as an example, the number of servings of carbohydrates per day equals the total amount of carbohydrate grams recommended per day divided by 15. This yields about 15 to 20 servings of carbohydrates per day. For balanced meal planning, split the total number of carbohydrates between three meals and three snacks per day.
Exchange Lists
Exchange lists provide the portion size for one serving of carbohydrate. The exchange list groups foods based on similar nutritional value. For example, one piece of bread or 1/3 a cup of rice are both equivalent to one carbohydrate as they both contain 15 g of carbohydrates in a serving. Some consumer products have the exchange value listed underneath the nutrition label. Awareness of the exchange value and portion size is useful when dining out, as food labels are not readily available. Books on exchange lists are also available for purchase through the American Dietetic Association or retail bookstores.
Meal Planning
Meal planning provides a way to become familiar with carbohydrate counting. Split the number of carbohydrate servings evenly throughout the day. For a 2,000 calorie diet, eat four to five carbohydrate servings per meal. This will leave room for about five carbohydrates for snack time. For a simple breakfast, consider one boiled egg, two pieces of whole wheat toast, margarine, 1/2 cup orange juice, and 1 cup skim milk. For lunch, take a turkey sandwich, 15 baked chips, and a banana. For dinner, try a cheeseburger, baked potato, and 1/2 sugar free pudding.
References
- National Diabetes Information Clearinghouse: Am I at Risk for Type 2 Diabetes? Taking Steps to Lower Your Risk of Getting Diabetes
- "Science Daily"; Study Shows Fruit Juice/Drink Link To Children's Weight Gain; Deakin University; Mach 29, 2007
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2005
- "Handbook of Diabetes MNT"; Margaret A. Powers; 1996
