For people with diabetes, counting carbohydrates (carbs) is very important as it is the macronutrient that directly affects blood glucose level, unlike protein and fat. The main sources of carbohydrates in a diet are starches, fruits, milk and milk products. There is also a small amount of carbohydrates in nonstarchy vegetables. These carb foods are good sources of energy, fiber, vitamins and minerals. Sweets and desserts contain a lot of carbs in the form of sugars which offer very few nutrients and therefore should only be consumed occasionally.
Starch
Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables and legumes are considered starches. In general, one serving of starch contains 15g of carbs: ½ cup of cooked cereal, grain or starchy vegetable (like potato, corn and peas); ½ cup of cooked rice or pasta; and a slice of bread or a 1-oz. serving of a bread product. Choose whole grains (whole wheat and oats) rather than refined carbs (white flour and sugar). Baked goods like muffins and donuts are high in fat, so their consumption should be limited.
Fruit
The fruit list includes all fresh, frozen, and dried fruits and fruit juices. One serving of fruit also contains 15g of carbs, and one choice is equivalent ½ cup of canned or fresh fruit, or unsweetened fruit juice; 1 small fresh fruit (about 4 oz.); or 2 tbsp. of dried fruit. Fresh fruits and fruits canned in their own juices are better choices than fruit juices, as they contain fiber. Consuming fruits with skin, like apples and pears, further increases the fiber content.
Dairy and Other Products
Except for cream and cheese, all milks and yogurts contain carbs, and each serving contains 12g of carbs. An example of one choice is an 8-oz. glass of milk (regardless of fat content) or a 6-oz. cup of yogurt. Other dairy foods include soy milk and rice milk.
Nonstarchy Vegetables
Vegetables like spinach, broccoli and carrots are considered nonstarchy vegetables. Vegetables on this list contain important vitamins, minerals and phytochemicals, so it is important to have at least two to three nonstarchy vegetable servings each day. Each serving consists of ½ cup of cooked vegetables or 1 cup of raw vegetables.
Sweets and Other Carbohydrates
Foods in this list should only be consumed occasionally and in small amounts, as they tend to be high in added sugars and fats. Some examples are cake, cookies, ice cream and candy. Although these foods can be substituted for other carb foods in a meal plan, they have very little nutritional value.
