Carbohydrate counting is a skill that can be the difference between success and failure in following your diabetes meal plan or losing weight on a low-carb diet. Start by learning to count the carbohydrates in your favorite whole wheat pasta; then use that skill to incorporate other carbohydrate foods into your daily meal plan. You can also adapt this skill to count fat and calories to help you to follow any diet your healthcare provider recommends.
Step 1
Measure your portion size or the amount you plan to eat. Compare your portion to the serving size listed on the nutrition facts label of the whole wheat pasta. If your portion size is different from the serving size listed, divide your portion by the serving size. For example, if you eat 2 cups of pasta and the serving size is 1/2 cup, you eat four servings.
Step 2
Find the total carbohydrates on the nutrition facts label. Multiply the total carbs by the number of servings you eat. Using the previous example, if the total carbohydrates are 12 grams and you eat four servings, you eat 48 grams of total carbohydrates.
Step 3
Calculate the net carbs next. Find the total fiber on the nutrition facts label and multiply it by the number of servings you eat. Subtract the total fiber you eat from the total carbs to get the net carbs, if the fiber is more than 5 g. The net carbs are the carbs that impact your blood sugar.
Tips and Warnings
- Follow the same steps to figure the carbs in any food you are eating. If you don't have access to a nutrition facts label, measure your portion and use an online nutrient database or a nutrient composition book to find the total carbohydrates and total fiber and to calculate the net carbs. If you need assistance with counting carbohydrates, talk to a certified diabetes educator, registered dietitian or your healthcare provider.
Things You'll Need
- Measuring cups
- Food scale
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