Counting carbohydrates or carbs can be useful when dieting or managing diabetes, but it isn't always the simplest thing to do. Understanding what carbohydrates are, their role in your health and diet, and the best way to keep track of yours can make carb counting a much simpler task.
Carbohydrate Definition
Know what carbs are. Carbohydrates are the primary nutrient the body uses to create fuel for itself. Carbohydrates can be found in a variety of foods, from grains to dairy products. Some carbohydrates are high in nutrients and fiber and others are void of just about any useful vitamin or mineral.
Cutting out carbohydrates in entirety is not an option, though. According to Diabetes Net, over 90 percent of the carbohydrates that come from sugar and starch in your diet end up as glucose. Glucose is the body's primary source of fuel, and is needed to supply basic energy needs. Eliminating carbohydrates entirely would be a poor and perhaps even dangerous dietary move.
Grams
Carbohydrates are measured in grams. There are 28 grams to an an ounce. According to Diabetes Net, weighing foods on a scale doesn't give information on how many grams of carbohydrates the food contains. "Even though 224 grams of milk, a 160-gram slice of watermelon, a 14-gram rectangular graham cracker and 12 grams of sugar have different weights," the website notes, "they all contain exactly 12 grams of carbohydrate."
Sugar is the only substance that is 100 percent carbohydrates. The weight of a bowl of sugar would equal the number of grams of carbohydrates in that bowl of sugar. Understanding the percentage of a food's weight that can be attributed to carbohydrates is an essential step in determining the exact number of carbohydrate grams in it.
Simple Carbohydrates
According to iVillage's feature article "Simple vs. Complex Carbohydrates," simple carbohydrates are almost immediately converted into glucose for energy. Simple carbohydrates are derived mostly from starches and sugars, and this is what dieters and diabetics need to carefully measure and consider when counting carbohydrates.
To avoid simple carbohydrates, avoid white bread, pasta, potatoes, sugar, fruit, fruit juices and most dairy products.
Complex Carbohydrates
Complex carbohydrates are a more diet- and diabetes-friendly option. Complex carbohydrates come in the form of vegetables, and grains such as cereal, bread and beans. iVillage reports that experts recommend that 50 to 60 percent of the calories in your diet come from these carbohydrates. Make as many of the carbohydrates in your diet as possible complex carbohydrates, as they are higher in vitamin and mineral content and are necessary for healthy energy levels.
Pace Yourself
Once you know how many carbohydrates you need in a day and you begin to have a more firm understanding of what foods contain a lot of carbohydrates, start creating daily meal plans. Make your carbohydrates last throughout the day. For example, if you are going to consume 150 grams of carbohydrates in a single day, aim for 50 in the morning, 50 in the afternoon and 50 at night. Pacing yourself gives your body time to adjust and makes you more aware of the carbohydrate content of the foods you eat.
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