Diabetics need to be aware of the foods they eat and how these foods can affect their blood sugar levels. Keeping blood sugar levels in a healthy range can prevent long-term complications related to diabetes. Carbohydrate foods, or "carbs" raise blood sugar levels the most. The American Diabetes Association (ADA) recommends carbohydrate counting as one way to maintain healthy blood sugar levels.
Number of Carbohydrates
The number of carbohydrates an individual needs is based upon his specific calorie requirements. For active individuals, more carbohydrates are required to fuel their working muscles. Most adults require about 45 to 60 g of carbohydrates per meal. A registered dietitian or certified diabetes educator are the best people to determine exact calorie and carbohydrate needs. Once you know how much carbohydrates are needed, a meal plan can be developed using the carbohydrate counting method.
Sources of Carbohydrate
Many foods provide carbohydrates, including starches, such as bread, cereals, rice and pasta. Other sources include fruits which contain natural sugars, such as glucose and fructose. Fructose can be converted to glucose by the body. Starchy vegetables include potatoes, peas and corn and are significant sources of carbohydrates. Non-starchy vegetables also contain some carbohydrates but in much smaller amounts. The legumes, such as beans and lentils, have both protein and carbohydrates. Many dairy products provide some carbohydrates.
Understanding serving sizes
Counting carbohydrates requires individuals to become familiar with common serving sizes. One serving of a starchy food includes one slice of bread, half a hamburger or half a hot dog bun, 1/3 cup cooked rice and pasta, 1/2 cup of oatmeal and 1/4 of a baked potato. One small piece of fruit, 8 oz. of milk, two small cookies and a 2-inch square of brownie are all one serving of carbohydrates. Each of these servings contains 15 g of carbohydrates.
Putting Together a Meal
Having determined carbohydrate needs, foods that provide carbohydrates, and serving sizes, a meal plan can be created. A meal consisting of approximately 60 g of carbohydrates might include the following: 3 oz. of hamburger on a bun, lettuce, tomato, onion, mustard and ketchup, unsweetened iced tea, one small apple and two small cookies. Understanding food sources of carbohydrates and serving sizes allows individuals to keep track of their intakes and allows more variety in their meal planning.
Total Carbohydrate Versus Sugars
Many individuals mistakenly believe it is the sugar in foods that causes a rise in their blood sugar levels. This is only partially true. Starches are also converted into sugar, or glucose, and carried in the blood. Therefore it is important to consider the total carbohydrate a food provides. When a food label claims "sugar-free" or "no sugar added," this does not mean the food does not contain carbohydrates. If the food contains carbohydrates, it will affect blood sugar levels.
Reading Labels
When consuming foods commercially prepared, it is important to understand how to read the labels. When reading a label, look at the "total carbohydrates" line. Some of this comes from sugars, some from fibers (which are not absorbed). Also be aware of what one serving is for the particular food. Often, the label is for a smaller portion than most individuals normally consume.
Putting it All Together
The American Dietetic Association suggests utilizing the "Exchange Lists for Diabetes" for learning more about foods, serving sizes and carbohydrate contents. Individuals utilizing carbohydrate counting for controlling their diabetes are able to obtain tighter blood sugar control and have greater flexibility in their meal planning.
