Keeping your diabetes or low carb diet under control depends heavily on your ability to properly count carbohydrates. With a lot of label reading and an understanding of the types of foods and beverages that contain carbohydrates as well as those that contain little to no carbohydrates, counting carbohydrates can become a simple, perhaps even mindless, task.
Identification
Carbohydrates can be found in a variety of food, including bread, cereal, pasta, fruits and vegetables, candy treats, most dairy products and potatoes. Some beer and wine varieties can contain carbohydrates as well. Foods that are low in nutrients are generally high in carbohydrates. Soda, candy and sugar cereal tend to be packed with carbohydrates. They are also not nutrient-dense, and because they are almost all refined sugar, they can wreak havoc on the health of a diabetic. To be certain, read the packaging of anything you intend to put into your mouth. Some foods such as a lollipop are bound to be all carbohydrates. The website Diabetes Net reports that foods like lollipops will have the same number of carbohydrates as they weigh in grams. For example, 2 g of table sugar will contain 2 g of carbohydrates.
Low Carb Diets
If you are counting carbohydrates as part of your efforts to lose weight, the Christian Broadcasting Network warns people to be careful of cutting out too many carbohydrates. Carbohydrates are the main component of the body's primary source of energy, glucose. When glucose is created, it is stored for later or used immediately. As you begin to deprive your body of carbohydrates, it will be less and less able to produce glucose to fuel the body. A body deprived of carbohydrates is a tired body. The lower your glucose levels, the more sluggish you will feel over time.
Bad Carbohydrates
When counting carbohydrates, you need to become aware of "good carbohydrates" and "bad carbohydrates." The bad carbohydrates are the ones that need to be counted and kept track of, especially for those watching their diabetes. These carbohydrates are called simple carbohydrates. Simple carbohydrates are often found in food that is not nutrient-dense. They often contain refined sugar, which is why they must be watched so carefully by those counting carbs to manage diabetes. People who are dieting may also want to watch their simple carbohydrates to be careful of the amount of refined sugar they put in their bodies, which can lead to weight gain. Simple carbohydrates can be found in regular potatoes, white bread, traditional pasta like spaghetti or fettuccine, candy and sugar cereal, and even some crackers. While some simple carbohydrates are OK, complex carbohydrates are better for your health
Good Carbohydrates
Good carbohydrates are complex carbohydrates. Complex carbohydrates supply the body with long-lasting energy as they break down more slowly in the bloodstream than simple carbohydrates. Complex carbohydrates can be found in whole grains, which the Centers for Disease Control and Prevention recommends for optimum health. Whole grains are rich in nutrients such as vitamins A and C and they contain folic acid, calcium and iron as well. They are also rich in fiber, which promotes healthy bowel movements and can help you to feel full for longer periods.
Pacing Yourself
If you are counting carbohydrates, decide on your total intake up and divide it up throughout the day, according to Health.com. For example, if you are aiming for 60 g of carbohydrates daily and you usually eat three meals a day, aim for about 20 g of carbohydrates per meal. The University of Vermont College of Medicine advises people to aim to have 60 percent to 75 percent of their daily intake consist of carbohydrates, but to make most of them complex carbohydrates for better nutrition.
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