The Best Carbohydrate Counter

Carbohydrates are a big part of your diet. Having diabetes or following certain diet plans means you need to count the carbohydrates you consume. The diabetic exchange system portions out foods based on the amount of carbs they contain and how they affect your blood sugar. Counting carbohydrates takes some practice, but meeting with a registered dietitian can help you figure out how much carbohydrates you should be eating and how much is in your favorite foods.

Carbs in the Diet

Carbohydrates are digested and broken down into their simplest form, glucose, which is the primary source of energy for each cell throughout your body. Your diet should consist of 45 to 65 percent carbohydrates, but this amount may vary based on your specific needs. All carbs have 4 calories per gram, so if you follow a 2,000 calorie diet, you need approximately 225 g to 325 g of carbs daily.

The Exchange System

The exchange system breaks foods into groups including starches, vegetables, fruits, dairy, meat and meat alternatives, as well as a few others. Since foods are grouped based on their carbohydrate, calorie and nutrient content, you can exchange one food for another within the same group and get a similar nutritional breakdown. For example, in the starch group, one slice of bread has about the same carb and nutrient content as 1/3 cup of cooked pasta. You can exchange one for the other.

Starch Group

Foods in the starch group have 15 g of carbohydrates per serving. While starchy foods are an important part of your diet, at least half of your servings should come from whole grains. Servings include 1/2 cup of cooked cereal, grain or starchy vegetable, such as potatoes, 1/3 cup of cooked pasta or rice, one slice of bread or half an English muffin, as well as 3/4 oz. to 1 oz. of snack foods, such as pretzels. Keep in mind that snack foods may have added fat that can increase your caloric intake.

Fruits and Vegetables

Fruits also have 15 g of carbohydrates per serving, which include 4 oz. of 100 percent fruit juice, a small 4 oz. piece of fruit or a 2 tbsp. serving of dried fruit. Canned fruits vary in carbohydrate content since they are often stored in a sugary substance, but generally 1/2 cup of canned fruit provides approximately 15 g of carbs. Nonstarchy vegetables such as asparagus, broccoli, salad greens, celery, tomatoes, peppers and onions, are very low in carbs. A 1/2 cup serving of cooked nonstarchy vegetables is equal to 1 cup of raw vegetables and either one contains 5 g of carbohydrates.

Meat and Dairy

Animal meats do not have any carbohydrates, which is why they are the primary nutrient source for low or no-carb diets. Plant-based proteins do have some carbohydrates, but they vary among sources. For example, 1/2 cup of lentils or beans provides 15 g of carbohydrates, a 4 oz. veggie burger contains around 23 g and 3/4 oz of soy nuts offer 7 g of carbs. Milk and yogurt each have 12 g of carbohydrates per 1 cup serving. While cheese is a dairy food, it is counted in the meat group, since it has high amounts of fat and protein, but only traces of carbohydrates.