Counting carbohydrates, or carbs, is one way diabetics help keep their blood glucose levels within their target range. This method involves limiting the carbs you eat throughout the day and tracking your carb intake at meals and snacks to regulate your blood sugar. Carb counting is effective because as your body digests carbs, it turns them into sugar, whether the carbs came from a potato or a bowl of ice cream. Limiting your carb intake reduces the sugar your body processes, keeping your blood glucose levels consistent.
Step 1
Consult your doctor to determine whether counting carbs is a good way to control your diabetes and how many you should consume throughout the day. According to the American Diabetes Association, a good place to start is at 45 to 60 g of carbs per meal, but your doctor will tailor your carbohydrate goals for your individual needs.
Step 2
Control your portions. The biggest hurdle to counting carbs is making sure you're actually eating the portion you're counting, and the only way to really regulate your carb intake is to measure your food. As you get more familiar with proper portion sizes, you can abandon the measuring cups, but until then, measure your portions before you eat. Consult the nutrition labels on packaged foods for their carb content, or consult websites such as MayoClinic.com that feature exchange lists for common fruits and vegetables.
Step 3
Include more foods that are low in carbs to fill you up. The American Diabetes Association advises that non-starchy vegetables are generally very low in carbohydrates, so include vegetables like broccoli, spinach, mushrooms and green beans to add bulk and nutrition to your meals.
Step 4
Keep a carbohydrate journal. For the first few weeks or months, it will be helpful to write down your carb intake at snacks and meals so you can see whether you're meeting your goals and how your eating affects your blood glucose levels. Once you get more comfortable counting carbs, you may not have to write everything down, but for beginners, a carb journal can be a very helpful and effective tool.
Step 5
Don't deprive yourself. Just like dieting, carb counting can be difficult, and if you force yourself to avoid your favorite foods just because they are high in carbohydrates, you will feel deprived and unhappy. You can still indulge in your favorite foods, just in small portions and not every day. The American Diabetes Association also recommends finding substitutions for your favorite recipes, like swapping part of the white flour in a recipe for whole-wheat flour, to make your carbs more nutritious, filling and satisfying.
Things You'll Need
- Measuring cups
- Journal
