Regardless of whether you have Type 1 or Type 2 diabetes, an important facet of managing your blood glucose level is diet, especially when it comes to carbohydrates. For someone living with diabetes, a single exchange serving of carbs is equal to 15 g of carbohydrates, according to the American Diabetes Association. To count carbs, it's actually rather easy once you know how many exchanges you can have each day.
Step 1
Discuss the number of exchanges needed in your diet with a health care provider. While the University of Vermont claims that the average adult can have anywhere from 12 to 15 exchange servings a day, the American Diabetes Association states that nine to 12 servings is more appropriate.
Step 2
Distribute the exchanges evenly over your meals. The American Diabetes Association suggests a person eat 45 to 60 g of carbs, or three to four servings of carbohydrates, at breakfast, lunch and dinner. The University of California-San Francisco agrees with this approach, stating that you should consume the same amount of carbs at every meal.
Step 3
Eat meals about four to six hours apart, the University of California urges. Doing so can help to better control blood glucose levels throughout the day. Talk to your doctor to determine the best span between meals that works for you.
Step 4
Identify the sources of carbs in your diet. Many foods contain carbohydrates that may surprise you. Not only do breads, cereals, pastas, cookies, cakes, candies, chips and sodas contain carbohydrates, but fruits, starchy vegetables, condiments, juices, milk and yogurt are all sources of carbs.
Step 5
Measure your servings. You've most likely heard someone say that, "the eyes are often bigger than your stomach." This same idea applies to carbohydrates, so avoid estimating how much you're eating and start measuring the servings in your meals.
Step 6
Monitor your blood sugar through regular blood tests that help monitor blood glucose levels. Check your blood sugar before a meal and then again about 90 minutes after. The American Diabetes Association advises blood glucose levels before meals should be 70 to 130 mg/dl. After you've eaten, expect it to be upward of 180 mg/dl.
Tips and Warnings
- Don't forget snacks when counting your carbs. These should also be accounted for in your daily exchange servings. Invest in a notebook to track your carbohydrate intake as well as your blood glucose levels. If your diet causes escalations in your blood sugar level, or carbohydrate intake isn't keeping blood glucose in a healthy range, make adjustments.
- The University of California warns not to skip meals, as this can greatly affect blood sugar levels.
Things You'll Need
- Food scale
- Blood glucose monitor
- Notebook
