Does Carb Counting Work?

Carb counting can work for you, if you put in the effort. If you're trying to lose weight, carb counting can manipulate your body into using stored fat for energy. If you're diabetic, carb counting can help you manage your blood glucose. Carb counting is a special diet, so consider talking with your doctor or a dietitian before you start.

How To

Carb counting means adding up the total carbs you eat on a daily basis. Ideally, you stay in a specific range, which depends on your goals. Your job is to calculate the total digestible carbohydrates you consume per meal.
There are different types of carbs, those that your body can absorb after digestion and those that your body cannot. You should count only the carbohydrates that your body absorbs, known as net carbs. Fiber makes up the other carbohydrates, or those that your body does not absorb. To calculate your carbs absorbed, subtract fiber from the total carbs in a food.
A carb-counting plan can satisfy you more if you eat foods that are high in fiber, like fruits, veggies and whole grains, as long, as the net carbs you take in stay within your range.

Amount

For a diabetic, the typical carbs in a meal range from 45 to 60 g, according to the American Diabetes Association. However, everyone is different. For specific recommendations based on your lifestyle and medications, consult your doctor or a registered dietitian. Counting carbs for weight loss means consuming 50 to 150 g of carbohydrates per day, according to the Mayo Clinic website.

Weight Loss

A carb-counting diet can work for weight loss, according to a study published in the "New England Journal of Medicine" in 2008. Over a two-year period, 322 obese people were put on a conventional low-fat diet, a Mediterranean diet or a low-carb diet. Of the three groups, those counting carbs lost the most weight, nearly 14 pounds. Researchers also found benefits in the cholesterol and glucose sensitivity of those on the low-carb diet. In addition, carb counters tended to stay on their diet.

Mechanism

Carb counting for weight loss works by influencing metabolic hormones, insulin and glucagon. The amount of insulin your body secretes into your bloodstream is directly influenced by the amount of carbohydrates you eat. Insulin aids the movement of glucose, or dietary carbs, into your cells for use or storage. Its presence also inhibits the use of fat as energy. If you limit your carb intake, your insulin secretion is also limited, which can cause an increase in fat burning.

Diabetics

Carb counting can work for diabetics looking to control blood glucose. Limiting your carbohydrates at each meal will reduce your blood sugar after eating. A diabetic has a difficult time moving sugar out of the blood and into cells, either because of a lack of insulin or because of insulin insensitivity. Too many carbs in the diet can spike your blood sugar, and with nowhere to go, it will remain in the bloodstream. This is known as hyperglycemia and can lead to many negative health effects, such as neuropathy, vision problems and heart disease.