Carbohydrates fuel your body and brain. Healthy sources of carbohydrates include fruits, vegetables and whole grains. Whole grains protect your body from chronic diseases, according to the Harvard School of Public Health. A diet high in processed carbohydrates such as processed foods and sweets can cause insulin resistance, which contributes to heart disease, metabolic syndrome and type 2 diabetes.
Limiting carbohydrates and selecting whole foods helps with weight control and blood sugar management. Calculate net carbs or use a carb counting system for diabetics to calculate daily carbohydrate intake.
Calculate Net Carbs
Step 1
Check the number of carbohydrate grams in a serving of the food you want to eat. Food labels, nutrition booklets, low-carb diet books, books and websites on diabetes diets and diet tracker websites are all sources for carbohydrate information.
Step 2
Subtract the number of fiber grams from the carbohydrates to calculate the net carbs. The Atkins' diet identifies net carbs as the carbohydrates that impact blood sugar. For example, according to "Dr. Atkins' New Carbohydrate Gram Counter," a cinnamon raisin bagel has 65.1 carbohydrates and 2.7 g of fiber, so it counts as 62.4 net carbs. A 1-oz. slice of raisin bread has 14.8 carbohydrates and 1.2 g of fiber, so it counts as 13.6 net carbs. Choosing the raisin bread over the bagel saves 48.8 carbohydrates.
Step 3
Adjust the carbohydrate count to match the serving size you actually ate. If you ate half a cinnamon bagel, divide the count by two; the net carbs count as 31.2. If you ate two slices of cinnamon toast, multiply the count by two; the net carbs count as 27.2.
Step 4
Track the net carbs for each meal, snack and beverage for the day and total the net carbs to arrive at the carbohydrate intake for the day.
Step 5
Estimate average daily carbohydrate intake by tracking your carb intake for a week. Add up the total carbs for the seven days. Divide the total by seven. The result is your average daily carbohydrate intake.
Diabetic Carb Counting
Step 1
Refer to a carbohydrate list designed for diabetics, such as the one provided by Harvard University's Joslin Diabetes Center. Print out a copy to carry in your wallet or purse.
Step 2
Locate the food you plan to eat on the carbohydrate list and adjust your serving size to fit the recommended portion. For example, a 1-inch slice of chocolate cake counts as one carb serving. Carb servings on the diabetic carbohydrate list contain about 15 g of carbohydrate each, according to the Joslin Diabetes Center website.
Step 3
Count carbs based on how much you actually ate, if you prefer to calculate carbs at the end of a meal. If you had a 2-inch slice of chocolate cake, it counts as two carb servings. Consult with your doctor about the best methods for managing your diet and any health concerns you may have.
Step 4
Track your carbohydrate choices throughout the day by making a note of the number of carb servings you eat for each meal or snack. The University of Maine Extension states that one carb choice, of about 15 g of carbohydrate, equals one selection of grains, beans or starchy vegetables; one serving of milk; three servings of nonstarchy vegetables, or another carbohydrate by the amount listed on a diabetic food list.
Step 5
Total your carb servings for the day. The number of carbohydrate servings equals your carb count for the diabetic carbohydrate counting system. Multiply the number of serving by 15 to calculate the number of carbohydrates you ate. For example, if you ate one carb serving at breakfast, two carb servings at lunch, one for a snack and two at dinner, your carb servings equal six, or about 90 carbohydrates.
Tips and Warnings
- Measure servings for accuracy. It's important to use correct serving sizes to arrive at the true carbohydrate intake. Underestimating food intake and beverages such as sodas, juices, sweetened coffees and alcohol result in inaccurate carbohydrate calculations.
- Consult with your doctor to make decisions about diet and health strategies.
References
- Harvard University School of Public Health: Carbohydrates -- The Full Story
- University of Maine: Paying Attention to Carbohydrate
- Atkins: Carbohydrates
- "Dr. Atkins' New Carbohydrate Gram Counter"; Robert C. Atkins, M.D.; 2002
- Joslin Diabetes Center Harvard: Carbohydrate Counting 101
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