Explain Carb Counting For 1800 Calorie Diet

Carb counting can be an effective meal-planning tool for diabetics. Only carbohydrates raise glucose levels; foods high in fiber, protein and fat slow digestion and help stabilize blood sugar. By keeping track of the amount of carbohydrates consumed, those with diabetes can help avoid both hypoglycemia, or low blood sugar, which may cause irritability, hunger, shakiness and confusion, as well as hyperglycemia, or high blood sugar, which can lead to a life-threatening diabetic coma.

Calculating Carb, Protein and Fat Intake

Roughly 45 to 65 percent of your daily calorie intake should come from carbohydrates, according to MayoClinic.com. This means that if you consume 1,800 calories each day, roughly 810 to 1,170 calories should come from carbs. Each gram of carbohydrates has 4 calories, so this amounts to about 203 to 293 g daily. You should limit your fat intake to 20 to 35 percent of your daily calories. As fat has 9 calories a gram, based on a 1,800-calorie diet, this amounts to about 360 to 630 calories, or about 40 to 70 g of fat each day. Protein also has 4 calories per gram and about 10 to 35 percent of your total daily calories should come from protein. Based on a 1,800-calorie diet, this amounts to 180 to 630 calories a day, or about 45 to 158 g.

Foods That Contain Carbohydrates

Although most people know that bread, pasta, rice and potatoes are high-carb foods, it's easy to forget that fruits, vegetables and dairy products are also sources of carbohydrates. Some foods, such as milk and cheese, are a combination of carbs, fat and protein. Many carbohydrates are nutrient-dense foods packed with essential vitamins and minerals. Don't avoid carbs, but instead, learn to choose healthy carbs, high in fiber and low on the glycemic index.

Choosing High Quality Carbs

When choosing which carbs to eat, you may hear terms such as good, bad, simple, complex and low on the glycemic index. Complex carbohydrates are often referred to as good carbs as they add vital nutrition to your diet. Complex carbs, which include whole grains, vegetables, fruits and legumes, are high in fiber and slow the absorption of sugar into your bloodstream. Fiber also keeps your digestive system running smoothly, lowers your cholesterol and provides a sense of fullness, which can lead to eating fewer calories and losing weight. Simple carbs do just the opposite; they are often low in fiber and nutrients, quickly spike your blood sugar and may contribute to weight gain. Cakes, candy, sodas and foods are sources of simple carbs you should avoid, whereas fresh fruit is a source of simple carbs that you should not avoid. The glycemic index measures the effect any carb has on your blood sugar. A very useful tool for diabetics, not all low-GI foods are healthy. Like fiber, fat slows the absorption of sugar -- so unhealthy high fat foods may be low on the GI.

Carb "Exchanges"

Instead of counting individual grams of carbohydrates, many dieters use the exchange list diet. Developed by the American Dietetic Association in conjunction with the American Diabetes Association, the exchange list groups foods into six categories: starches, protein, fruits, vegetables, fats and milk. Each category has a specific set of dietary guidelines. In the starch category, an exchange has 15 g of carbs and is about 80 calories. Following the diet, you learn the serving size of commonly eaten foods. One starch exchange could be 1 slice of bread, 6 crackers, 1/2 an English muffin, 2 small cookies or 1/2 cup of oatmeal. A fruit exchange also has 15 g of carb, so 1 small apple, 1/2 banana, 1 kiwi or 4 apricots all have the same amount of carbs. The exchange system can be a useful tool if you don't have a nutritional label to tell you exactly how many grams of carbs are in a food item.