Counting carbs helps you work on healthy lifestyle goals, such as reducing processed foods and sugars and replacing them with proteins, vegetables, fruits and whole grains. Low-carb weight loss diets and diabetic or hypoglycemic diets also track carbs. The University of Illinois states that carbohydrates are found mainly in sweets, starches, milk, vegetables and fruit. (See References 1)
Calculating carb counts from food labels and using a carbohydrate counter booklet or website exposes hidden sugars, starches and other unexpected carbs. Common products such as cough syrup, barbeque sauce, ketchup and low-fat foods often contain significant amounts of sugar. Use a basic formula to calculate net carbs, the carbohydrates that affect blood sugar.
Step 1
Keep a food journal and use a carb counter booklet, low-carb diet book or nutrition information book to look up the number of carbohydrates per serving of each food. Note the carb counts of each food you eat and total the carb counts for each meal and snack.
Step 2
Subtract the grams of fiber per serving from the total grams of carbohydrate per serving to arrive at the net carbs. The net carbs are what you count toward your total number of carbs per day. For example, 1/2 cup Chinese cabbage has 1.4 g carbs and 1. 4g fiber, so it counts as 0 net carbs. A serving of 24 whole almonds has 5.7 g of carbohydrate and 3.4 g fiber, so the serving of almonds counts as 2.3 net carbs.
Step 3
Make a note of the serving size and net carbohydrates per portion by type of food in your notebook for foods you eat regularly.
Step 4
Make a list of the total net carbs for your favorite meals, snacks and beverages listed by type in your notebook. List the total carbs for your favorite morning meals under breakfast; list the carb totals for your lunches, including what you eat most often at work and at home. List carb totals for your favorite dinners, including meals out.
Step 5
Refer to your lists for quick carb counts for your meals and for each day. Keeping track of your daily carbohydrate total helps you keep on track.
Step 6
Update your lists regularly when you try new recipes, meals and treats that you know you'll have again. This way, you only have to count the total carbs per meal or dish once, as long as you keep the portion sizes the same.
Step 7
Make a master copy of your favorite foods and meals lists and keep it at home in a safe place so that you have a backup in case you lose or damage the original notebook.
Step 8
Try recipes in low-carb cookbooks and low-carb diet books. These usually provide the carb count per serving, or sometimes for the entire recipe quantity, for you.
Tips and Warnings
- Tracking carbs in a food journal helps you become familiar with the carbohydrate content of foods and meals you eat regularly and helps you stay on track with your goals. Access low-carb diet sites online from your laptop or phone to check the carbohydrate counts of unfamiliar foods. Store carb count information in your PDA, phone, laptop or any other device you access regularly. One advantage of a small paper notebook is that it's convenient to slip it out of your wallet or purse discreetly in a social setting. Some nutritional guides and carbohydrate diet books list carbs for various foods, including meals combining a number of foods, and some list restaurant foods. Bear in mind that these are estimates and restaurant food varies widely in ingredients and portion sizes. Examples of books, websites and products are provides for example only and do not imply endorsement.
- Consult with your doctor about any health concerns and before undertaking a diet. Food labels round off the number of carbohydrates per serving. Use guides to carbohydrate gram counts provided by low carb diets or by your doctor to assure a more accurate carb count.
Things You'll Need
- Carbohydrate counter booklet or nutrition information reference book
- Calculator
- Small paper notebook
- Low-carb cookbooks
References
- University of Illinois: Nutrition Labels
- "The South Beach Diet"; Arthur Agatston; M.D; 2003
- "Atkins for Life"; Robert C. Atkins, M.D.; 2003
- "Dr. Atkins' New Carbohydrate Gram Counter"; Robert C. Atkins, M.D.; 2002
- "The Everything Low-Carb Cookbook"; Patricia M. Butkus; 2003
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