Easy Carbohydrate Gram Counter

Carbohydrates, protein and fat are three macronutrients your body breaks down and utilizes for energy. During digestion, carbs are broken down into their simplest form, glucose, which is the primary energy source for all cells. While carbohydrates are an important part of your diet, having too much can cause your blood sugar to spike or can throw your diet plan off kilter. Counting carbohydrate grams can help you manage your diabetes or can be used as a tool for weight management.

Types of Carbohydrates

Carbohydrates should make up about 45 to 65 percent of your total caloric intake, reports the McKinley Health Center. Since carbs have 4 calories per gram, you can have around 225 to 325 g of carbs, based on a 2,000 calorie diet. For the most part, carbohydrates can be broken down into two categories: simple and complex. One type is not better than the other, but they are broken down differently in your digestive tract. Simple carbohydrates include fructose, or fruit sugar, as well as lactose, a form of milk sugar. These types of carbs are broken down quickly, giving you a burst of energy and immediately raising blood glucose. Complex carbs, such as starch in beans or whole-grains, are long-chain carbohydrates that take a while for your body to break down, stabilizing your blood glucose. Fiber is another type of complex carb, but it is not broken down and absorbed. Instead, fiber travels through your digestive tract, pushing food through and keeping you regular.

Grams of Carbs in Produce

Fruit has 15 g of carbs per serving, according to the exchange lists established by the American Dietetic Association. Single servings of fruit include a small apple, four whole apricots, 1 1/4 cups of diced watermelon, 1 cup of raspberries or one kiwi fruit. Vegetables can be either non-starchy or starchy, with the latter having a higher carbohydrate content. Non-starchy vegetables provide 5 g of carbs per 1 cup raw or 1/2 cup cooked serving. Salad greens, tomatoes, celery, asparagus, onions and peppers are all non-starchy veggies. Starchy vegetables contain 15 g of carbohydrates per serving and include 1/2 cup of corn or peas, a 4 oz. sweet potato, 1 cup of squash or a small 3 oz. baked potato.

Dairy Foods and Carbohydrate Grams

Milk foods provide 12 g of carbs per serving. An 8 oz. glass of milk or 1 cup serving of yogurt are examples of single servings. Cheese is processed differently than milk or yogurt, so it has only trace amounts of carbohydrates. While cheese isn't a source of carbs, it usually is full of fat, so limit your serving size to keep your calories down.

Grains and Carbs

At least half of your grain consumption should come from whole-grain sources, since these foods are rich in fiber. Read the label to ensure that whole-grain or whole-wheat is listed as one of the first few ingredients. A serving of grain foods provides 15 g of carbs, whether it comes from a whole or refined-grain source. Servings from this group include one slice of bread, half an English muffin, a 3 inch pita, 1/2 cup of oatmeal, 1/3 cup of rice or pasta, 3/4 cup unsweetened breakfast cereal or a 6 inch tortilla.