Carbohydrate counting is a meal-planning technique used primarily by people who have Type 1 or Type 2 diabetes. This technique is also used frequently by people who follow a low-carbohydrate diet for weight loss. The goal of carbohydrate counting is to keep track of the grams of carbohydrate you eat and keep your blood sugar within a target range. Carbohydrate counting can be either basic or advanced. Advanced carbohydrate counters use effective carb counts, or ECC, to more precisely determine the amount of carbohydrates impacting their blood sugar levels.
Carbohydrate Requirements
Both basic and advanced carb counting can be useful to manage blood sugar levels, calorie intake and weight. The amount of carbohydrates you eat should be individualized based on your health, goals and lifestyle and may change if your weight, health or activity level changes. A general starting point for most people is 45 to 60 g of carbohydrate per meal, fewer on a low-carb diet. Very active individuals, like distance runners, often require more to meet energy demands. People with diabetes can use their blood sugar monitoring results to determine if they are eating the right number of carbs to keep their blood sugar within target ranges. Work with your health care team to determine the right amount of carbs for you.
Basic Carbohydrate Counting
To begin carbohydrate counting, start by reading the food label. The first step is to check the serving size on the package. If a package or label is not available, use a nutrient database online or in one of the many books created for carbohydrate counting. Next, look at total grams of carbohydrate per serving. Multiply the number of servings you plan to eat by the total grams of carbohydrate per serving. Repeat this process for each food you eat and add them together for your total carbohydrates per meal. You can also keep a total for each day if you are using carbohydrate counting for weight management.
Advanced Carbohydrate Counting and Effecive Carb Count
Advanced carbohydrate counters use additional information on the food label to determine the ECC, also referred to as the "net carbs." The formula and definition for ECC are not universally agreed upon or regulated by the U.S. Food and Drug Administration. Most definitions agree that the ECC is the amount of carbohydrates that increase your blood sugar. Since you can't digest insoluble fiber, it does not increase blood sugar and is not part of the ECC.
Determine the ECC
To calculate the ECC for a food or a meal, first calculate the total carbohydrates, then subtract the total grams of dietary fiber. For example, if a meal has 45 g of total carbohydrate and 9 g of fiber, subtract 9 from 45 for a total ECC of 36.
Some weight-loss programs also recommend subtracting sugar alcohols. However, Cassie Rico, a registered dietitian with the American Diabetes Association, suggests subtracting only half the grams of sugar alcohols. The impact of sugar alcohols on the blood sugar varies from person to person. Subtracting the entire amount may not give you an accurate picture of the number of carbohydrates that are increasing your blood sugar.
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