Carb Counting & Meal Planning

Meal planning comes in several varieties including high-protein or low-carb. One of the techniques for restricting carbohydrate intake is the meal planning approach of carb counting: a flexible plan that allows you to track carbs. By calculating the amount of carbohydrates in the food consumed at meals and snacks, you can limit the effect of carbohydrates on blood glucose levels.

Significance

The role of carbohydrates in the diet is to provide an energy source while supporting good health, and the body's response to carbohydrates is a rise in blood glucose levels. The amount of rise depends on the amount of carbohydrates consumed, serving size and amount of insulin available in the body. Carb counting--often used by diabetics who need to control blood sugars--sets a maximum amount of carbohydrates that can be consumed for each meal and throughout the day.

Types

Carbohydrates are found in a variety of foods including grains such as bread, cereal, rice and crackers, fruit, vegetables, juice, dairy products such as yogurt and milk, beans and soy products, starchy vegetables such as potatoes and corn and sugary snacks such as cake and cookies. Fat and protein foods such as meat generally don't contain carbohydrates.

Size

Consuming the appropriate amounts of these types of carbohydrates is essential for carb counting and meal planning. According to the American Diabetes Association, a general starting point for carbohydrate consumption is about 45 g to 60 g per meal. You may need to adjust the intake up or down based on your individual blood sugar readings before the meal. The amount of carbohydrates is listed on the nutrition label for processed foods and will indicate total carbohydrates, fiber and sugars. Look at the total carbohydrates section and add up the amount of carbohydrates based on serving size.

Benefits

The Joslin Diabetes Center suggests that carb counting is a good solution for diabetics as a way to control glucose readings and calculating carbohydrate intake. Carb counting also allows you to adjust the amount of carbohydrates consumed or insulin administered throughout the day based on your personal requirements.

Considerations

Always consult a registered dietitian or physician before counting carbs and meal planning. A dietitian can help plan an individualized meal planning strategy based on your personal goals. Carb counting should complement a well-balanced meal plan consisting of fiber, whole grains and low-fat foods.