Counting carbohydrates can be an important component of many diets, including weight loss plans and healthy eating programs for people with diabetes. Several factors must be taken into account, including the type of carbohydrates, the number of carbohydrates consumed in relation to your calories per day and the other foods in your diet, to make this a successful plan for healthy eating.
Step 1
Determine the number of carbohydrate grams you'll be eating each day. Different diet plans suggest different carb counts for the day. The Zone suggests that 40 percent of each meal choice per day be carbs which must always be combined with 30 percent protein and 30 percent fat. The Atkins plan sets the number at 20 g per day for the first two weeks, and then topping out at no more than 90 g per day as long as you're still losing weight. Diabetics usually get about 50 percent of their calories from carbohydrates or about 225 carbs per day in an 1,800-calorie per day diet.
Step 2
Reference the diabetes food pyramid for healthy eating to determine some of the better choices for a lower carbohydrate eating plan. The pyramid suggests choosing foods that are made from whole grains and with few simple sugars to maintain a healthy diet while counting carbs. Foods to consider include fruits, vegetables, whole wheat bread and brown rice. You should also be choosing healthy options for your proteins sources. Lean fish and chicken are good choices, with an occasional meal of red meat if desired. Limit your saturated fat, too.
Step 3
Use a nutritional value book or website to determine the actual number of carbs in all of your favorite foods. It helps to have some "go to" meals where you know the carb content already, to make counting easier. Then, use measuring cups and a food scale for precise measurements of your foods. Write down the carb value of each food you plan to eat to make sure you don't go over your total. A great book is "The Doctor's Pocket Calorie, Fat and Carb Counter," by dietitian Allan Borushek. His website is Calorie King and has a searchable database and requires a yearly fee to access. A website that requires registration, but is free is Spark People.
Step 4
Keep track of the carbs you are eating on a website, such as Spark People, where you can see your carb calories in relation to the rest of your diet. This will give you a visual record of how carbs are fitting into your healthy diet. The website allows you to see your daily percentage of fat, carbs and protein as well as fiber and some vitamins. Spark People is free, but you do need to register to use the tools.
Tips and Warnings
- Divide your carb calories throughout the day and create meals that contain the number of carbs you have allowed yourself for that meal or snack. Have serving size packages of healthy food options readily available to make the best choices. Have apple slices and low-fat cheese in your refrigerator, for instance.
- Make sure to discuss lowering your carb intake with your healthcare provider as there are side effects to very low-carb diets.
Things You'll Need
- Measuring cups
- Food scale
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