Carbohydrates are the sugars and starches that make up energy foods. Sugars are easily digestible, simple carbohydrates, while starches are complex carbohydrates that take longer to digest. Both types, however, can have a swift and significant impact on your blood sugar levels. According to LifeClinic.com, it can take as little as five minutes for simple carbohydrates to affect blood sugar levels. Counting carbs is essential for diabetics and important if you are trying to regulate your appetite. To count carbohydrates correctly, pay close attention to serving sizes and food ingredient labels.
Step 1
Consult with your doctor or dietitian to determine daily calorie recommendations based on your age, sex and lifestyle. Alternatively, you can follow general recommendations provided by the National Academy of Sciences. These include 1,600 calories per day for women living a sedentary lifestyle and the elderly. Children, teenage girls, active women and men living a sedentary lifestyle generally require 2,200 calories per day. Teenage boys, active men and very active women require approximately 2,800 calories per day.
Step 2
Multiply your recommended caloric requirement first by .45 and then by .6 to determine the range of daily calories that should come from carbohydrates. You use these percentages because, according to current USDA recommendations, carbohydrates should account for 45 to 60 percent of your total daily calorie intake.
Step 3
Convert your carbohydrate calorie range to weight in grams by dividing the high and low numbers in your carbohydrate calorie range by four. This will enable you to count carbohydrates listed on food labels.
Step 4
Subtract daily fiber requirements. Fiber is an important carbohydrate that, according to the American Dietetic Association, you may not consume in large enough quantities. ADA daily fiber requirements include 25g per day for women and 38g per day for men under the age of 50. After the age of 50, recommendations change to 21g per day for women and 30g per day for men.
Step 5
Calculate and subtract the carbohydrate and fiber count for foods you consume each from your total allowed amount. If the food is prepackaged, you can get the carbohydrate and fiber count from the package label. If not, use a food scale to weigh the food item and refer to a dietary chart, such as those you can view on the USDA website to determine the carbohydrate or fiber count.
Tips and Warnings
- As an example, assume you are a 30-year-old male with a daily caloric requirement of 2,800 calories per day. In this example, your daily carbohydrate calorie range is between 1,260 and 1,680 calories per day. Converted to grams, your range is between 315 and 420g per day. Of these, 38g should come from a fiber source.
- If you are counting carbohydrates because of a medical condition such as diabetes, consult with your doctor or dietitian to determine correct carbohydrate requirements based on your condition.
Things You'll Need
- Calculator
- Food scale
- Carbohydrate/fiber food chart
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