Although counting carbs is a necessary way of life for many diabetics, MayoClinic.com indicates that this is just one facet of controlling the condition. The overall calories you consume matter as well. No universal carb limit exists that is right for every individual who suffers from diabetes, according to the American Diabetes Association. Your calories are easy to calculate, but your carb intake is dependent on what carbohydrates do to your particular blood glucose level.
Calorie Recommendations
The National Diabetes Information Clearinghouse indicates that the calories you consume each day depend on your gender, size and weight loss needs as much as they do your diabetic condition. For example, it recommends 1,600 to 2,000 calories a day if you're a woman and overweight, but 2,000 to 2,400 calories a day if you're a woman who is very active. Men should stay within the 1,600-to-2,000-calorie range if they're of small stature, if they don't fit much activity into their days or if they need to lose weight. Other men who are reasonably active should consume 2,000 to 2,400 calories a day.
Carbohydrate Recommendations
To ascertain your carbohydrate count, Mary Johnson advises in an article for "Diabetes Spectrum" that you check your blood glucose levels before meals and about 90 minutes after meals to ascertain the impact of the carbohydrates you've consumed. You'll likely notice a correlation between the carbs you ate and your blood sugar level. According to the National Diabetes Information Clearinghouse, your levels should be between 70 and 130 before you eat, and no more than 180 one to two hours after you eat. If your blood glucose level is higher than that, there was a food somewhere on your plate that caused this. Check the carbohydrate content of each food you consumed to identify the culprit. It will most likely be the one with the highest carb count and you'll know that you should either eliminate that food from your diet or cut the portion back the next time you eat it.
The Glycemic Index
The American Diabetes Association suggests that the number of grams of carbohydrates in a given food is a better gauge of how it will affect your blood glucose than the glycemic index. For example, a food that's high on the glycemic index might not be off limits if you don't eat it by itself, but in combination with foods that are lower on the index. They will balance each other out and may not have a negative effect on your blood sugar level. The glycemic index also doesn't take into consideration how much of a food you've eaten. Carb grams are still carb grams, and they increase if you double your portion. A food that is low on the index might still cause you problems if you overeat it.
Tip
MayoClinic.com suggests that once you've figured out your carbohydrate tolerance, you can then choose meals that contain the right amount of grams and balance them with low-calorie foods that contain less cholesterol and fats. This will help you stay within the parameters of your calorie requirements.
References
- MayoClinic.com; Carbohydrate Counting and Diabetes: Looking Beyond Carbs; Katherine Zeratsky; April 2011
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes
- "Diabetes Spectrum"; Carbohydrate Counting For People With Type 2 Diabetes; Mary A. Johnson; November 2000
- American Diabetes Association: Glycemic Index and Diabetes
