Diabetes is a chronic disease that can be controlled through diet, activity, and medications if necessary. Dietary changes can have a significant impact on blood sugar control and therefore can help to prevent or limit complications from the disease. The nutrient that is watched most closely with diabetes is carbohydrates. By counting carbohydrates and keeping these to appropriate amounts, you may be able to gain better control of your diabetes.
Carbohydrate Sources
Carbohydrates, or carbs, are found in a number of different food items including grain products such as pasta, rice, bread, and cereals. Carbs are also found in all fruit and fruit juices as well as milk and yogurt. Sweets and snacks foods such as chips, crackers, cookies and candy can contribute significant amounts of carbs to the diet. Certain beverages, such as regular soda, sports drinks, lemonade, and sweetened teas are significant, but often forgotten, sources of carbs, as well. Proteins such as meat, cheese, and eggs do not contain carbs, nor do fats or non-starchy vegetables like green beans or lettuce. Certain carb sources have larger amounts of fiber or protein in them which cause them to have a lower glycemic load than foods made of refined, white flour and sugar. The lower glycemic load means that the blood sugars do not rise as high or as quickly, providing better blood sugar control. Dietary focus should be on whole grains, legumes, and fruits for carb sources.
Carb Counting
Carb counting is a way to monitor carb consumption and help maintain blood sugar levels. Carbs can be counted as carb choices or grams. One carb choice is equal to 15 g of carbs. One carb choice would be equal to the following: 1 cup of milk, 1/3 cup of pasta or rice,one slice of bread, 1/2 cup fruit juice, one small piece of fruit, 6 oz. of yogurt, 3 cups of popped popcorn, or one cookie.
Carb Quanities
Everyone's carbohydrate needs are different, depending on weight and activity levels. Women who are trying to lose weight should aim for 30 to 45 grams of carbs, or two to three choices per meal. If you are hoping to maintain weight, aim for 45 to 60 g, or three to four choices per meal. Men who are looking to lose weight should aim for 45 to 60 grams or three to four choices per meal. For weight maintenance, aim for 60 to 75 grams or four to five choices per meal. An example of a three-carb-choice meal would be a sandwich with two slices of bread, lunch meat, and cheese with a small apple. An example of a four-carb-choice meal would be a chicken breast, lettuce salad with dressing, 1 cup of rice, and 1 cup of milk.
Carb Content
The easiest way to determine the carb amount in food items is to look at the food label to determine how many carb grams are in a serving, and depending on how many servings you have, how many carbs you will consume. Fiber is not digested like other carbs. If a food has 5 grams of fiber per serving or more, you can subtract half of that amount from of the total carb grams to determine the net carbohydrate content.
