Diabetes affects 7.8 percent of the population in the United States, according to 2007 data from the American Diabetes Association. Without proper care, diabetes can lead to heart disease, stroke, blindness, kidney disease, high blood pressure, neuropathy and ultimately death. By counting carbohydrates, you can better control blood sugars and decrease the chance of complications related to uncontrolled diabetes. Carbohydrate counting is monitoring the number of carbohydrates you consume per meal to maintain a normal blood glucose level.
Carbohydrate Basics
The three types of carbohydrate are starch, sugar and fiber. Carbohydrate foods break down into simple sugar and raise the body's blood glucose, providing your body with its main source of energy. When carbohydrate counting, note the total number of carbohydrates in the food, rather than just the sugar content.
Starch, Sugar and Fiber
Starch and sugar are the main dietary sources of elevated blood glucose. To achieve normal blood glucose levels, you must monitor the amount of these foods you consume. One serving is equal to 15 g of carbohydrates. Starches include grains, starchy vegetables and beans. Sugar can either be naturally occurring, such as in fruit and milk, or it can be added during processing, such as in yogurt or cookies. For carbohydrate counting, the source of the carbohydrate is not as important as the amount. Fiber is in many carbohydrate foods such as grains, beans, fruits and vegetables. Your body does not digest dietary fiber as it does starch and sugar, and you do not need to count fiber when following a carbohydrate-counting diet.
Carbohydrates per Meal
When carbohydrate counting, you track carbohydrates eaten per meal rather than per day. Nutritionists recommend eating three to four servings, or 45 to 60 g, of carbohydrates at each meal, in addition to protein and fat. For example, a turkey and cheese sandwich with avocado, lettuce and tomato; an apple; and an 8 oz. glass of milk are 60 g, or four servings, of carbohydrates.
"Nutrition Facts" Label Reading
Carbohydrate counting requires knowing the serving size of what you are eating. "Nutrition Facts" labels are on all packaged foods. You can use a carbohydrate count book to find the carbohydrate content of unpackaged foods. When looking at the label, note the serving size and compare it to what you are actually eating. Then look at the "total carbohydrate" listed, which will include the starch, sugar and fiber in the food. If a food contains more than 5 g of fiber, you can subtract that 5 g from the total carbohydrate amount listed for that serving of food.
References
- American Diabetes Association: Diabetes Statistics
- "Medical Nutrition & Disease, A Case-based Approach"; Lisa Hark, Ph.D., RD, Gail Morrison, MD, eds.; 2003
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