You don't have to be diabetic be conscious of the number of carbohydrates in your diet. Following the basic guidelines for counting carbs is a great way to manage your weight, stabilize your blood glucose levels and ensure that you're getting plenty of fiber in your diet. However, if you are diabetic, it's important that you understand the basic concepts of counting carbohydrates. Those concepts could literally save your life.
Primary Food Sources
Nearly everything that we include in our diet can be broken down into three categories: carbohydrates, fats and proteins. Carbohydrates are particularly important because after they're digested in the small intestine, the resulting glucose enters the bloodstream where it provides fuel for the body---particularly for the brain, nervous system and muscles. Fats and proteins are also important sources of nutrients but typically aren't called upon as a fuel source unless all of the carbohydrates have been exhausted.
Types of Carbohydrates
Carbohydrates are available in a wide variety of foods that we eat every day. These include grains, pasta, fruits, vegetables, milk products, potatoes, desserts, candies and even beer and wine. Low-nutrient sources of carbohydrates like alcohol and snacks make poor choices for diabetics. They're calorie dense, lack vitamins and nutrients and are almost always void of fiber.
Getting Started
When you're first faced with the challenge of counting carbohydrates, it may seem like a daunting task. Relax. It's easier than you think. First, jot down all of your favorite foods that can be classified as carbohydrates in a notebook or journal. This will help with your transition into carb counting. If you don't own a food scale, measuring cups or spoons, stop by your local kitchen supply store and buy them. Weigh what you would usually eat as a serving. For instance, for a bowl of cereal, weigh the empty bowl first, then add the cereal. You'll need to do the same thing for the milk and any fruit you add. Record the results for the cereal, milk and fruit. The cereal box will have the grams of carbohydrates on the side. You can find other equivalents of carbohydrates in bookstores and on the Internet.
The Importance of a Gram
A gram is a unit of measurement that is equivalent to 1.5 ounces. Carbohydrate counting heavily depends on measuring foods by grams, so you'll need to become comfortable with estimating how many grams are contained in one food serving.
With the rare exception of table sugar, few carbohydrates are 100 percent carbohydrate---that's why you'll need to weigh your food until you become comfortable with how many grams of carbohydrates each serving contains. For instance, 1 cup of milk, a 160 gram slice of watermelon and a 14 gram square of graham cracker all contain 12 grams of carbohydrate. If you're buying packaged food, you'll find all of the same information conveniently labeled on the container---the number of servings per container, the percentage of carbohydrate, fat and proteins and the number of grams of carbohydrates per serving.
Carbohydrates Per Day
The number of carbohydrates you need per day will depend on your current state of health, your medications, diet and activity level. Work with a registered dietitian who has special experience with diabetes to determine how many grams of carbohydrates you need. A good rule of thumb is to limit your carbohydrate intake to 50 to 60 grams per meal and adjust them up or down as you coordinate your diet with your activity and medications. If you have any questions about how many carbs you should be eating, check with your physician or dietitian.
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