For some people, learning how to count carbohydrates is a means to weight loss. For others, carb counting is essential to staying healthy. The Mayo Clinic reports that carbs have the greatest impact on blood sugar. Consuming too many will increase your blood glucose levels. The American Diabetes Association recommends 45 to 60 g of carbs per meal as a starting point, but you may need to eat more or fewer depending on how your body responds.
Step 1
Make three columns on a sheet of paper in a notebook or pad. The first column should be wide enough to write several words on the line. The second and third columns only need to be wide enough to write a one or two-digit number between them.
Step 2
Label the first column "Food." Label the second column "Carbs." Label the third column "Remaining Carbs." Write down the amount of carbs you are supposed to eat for the day in the third column on the first line. Keep the paper with you throughout the day.
Step 3
Read labels. Diabetes.com, a service of GlaxoSmithKline, reports that packaged and canned products provide portion sizes as well as the amount of carbs in a serving. Reading labels at the grocery store will help you purchase foods that are low carb. Reading labels before you eat will help you determine serving sizes and count the number of carbs in a meal.
Step 4
Weigh or measure your food. This helps to guarantee you are not eating more carbs than you should. Controlling your serving sizes will help you count carbs even if you do not have a label to look at. According to Diabetes.com, an ideal serving of food contains about 15 g of carbohydrates. A serving of meat should be the same size and thickness of a deck of playing cards. A serving of nuts is about the size of a golf ball.
Step 5
Write down each item you eat in the "Food" column on your sheet of paper. List the amount of carbohydrates in each item on the same line in the "Carbs" column. Subtract that amount from the last number in the "Remaining Carbs" column. Aim to have a number as close to zero as possible by the end of the day.
Tips and Warnings
- Balance your meals. The American Diabetes Association advises including fat and protein with every meal. Doing so will help you feel full and stay satisfied. These foods help carbohydrates digest more slowly as well, which prevents blood glucose levels from rapidly rising. Choose lean proteins and healthy fats such as olive or canola oil and pay attention to serving sizes.
Things You'll Need
- Notebook or pad of paper
- Pen or pencil
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