Carbohydrates cause a rise in blood sugar. If you have diabetes, knowing the number of carbs you consume can help you predict how high your glucose level will rise and how much additional insulin you may need to help move glucose from your bloodstream into your cells for use as energy. Most of the carbohydrates you eat come from starches, such as whole grains and legumes, fruits and dairy products. Vegetables may contain some carbs, but most proteins and fat are relatively carb-free. The number of carbohydrates you consume depends on your total caloric intake and any other underlying medical conditions.
Step 1
Determine the number of grams of carbohydrates you'll eat in a day. If you have diabetes, carbohydrates should make up between 45 and 60 percent of your total caloric intake. If you're eating 1,600 calories daily, you'll eat between 720 and 960 carb calories. Each gram of carbohydrates contains 4 calories, so you'll eat between 180 and 240 g of carbs daily.
Step 2
Use 15 g of carbs to equal one serving. You won't be counting individual grams of carbs -- you'll be counting servings. One carb serving is 15 g. If you're on a 1,600 calorie plan, you'll eat between 12 and 20 carbohydrate servings each day.
Step 3
Learn what constitutes a serving of carbs. One small piece of fruit, an 8-oz. glass of skim milk, one slice of bread, 1/2 cup of oatmeal, 1/2 an English muffin or hamburger bun and 1/3 cup of rice all contain approximately 15 g of carbs and are considered a single carb serving. In the beginning, you might find a carb-counting book to be a useful reference tool. You can also read the nutrition label on packaged foods. If a food has 25 g of carbs per serving, you can either eat 2/3 of the recommended portion size for 1 carb serving or count it as 1.5 carb servings.
Step 4
Space your carbs evenly throughout the day to keep glucose levels stable. If you're eating 15 carb servings daily, you might eat 3 servings with each of your three meals and 2 servings at each of your three snacks.
Tips and Warnings
- Every time you eat, combine your carbs with a lean protein and a healthy fat -- never eat carbohydrates by themselves. Fat and protein slow the conversion of carbohydrate into glucose and help keep your blood sugar level even.
- Work with a dietitian to design an individualized meal plan. If you have diabetes, your diet is part of the treatment of your disease. Do not begin any new diet plan without consulting your doctor.
