Counting carbohydrates is an effective way for individuals with diabetes to manage their blood sugar levels and plan their meals. Carbohydrates are a key nutrient that affects blood sugar levels, and tracking the amount of carbohydrates consumed can help individuals with diabetes maintain healthy blood sugar levels.
Carbohydrate counting involves tracking the number of grams of carbohydrates consumed at each meal and snack. The goal is to balance carbohydrate intake with insulin doses to keep blood sugar levels within a healthy range.
Consuming an excessive amount of carbohydrates in a single meal can lead to elevated blood glucose levels after eating. On the other hand, consuming too little carbohydrates can result in low energy levels. This can be particularly dangerous for those who use insulin or specific types of blood glucose-lowering medications as it may cause a significant drop in blood glucose levels, leading to hypoglycemia, also known as a hypo. It is essential to maintain a balanced carbohydrate intake to manage blood glucose levels effectively.
To count carbohydrates, it is important to understand which foods contain carbohydrates. Carbohydrates are found in a variety of foods, including fruits, vegetables, grains, legumes, dairy products, and sweets. A dietitian can help individuals with diabetes identify which foods contain carbohydrates and how to estimate the amount of carbohydrates in a serving.
How to count carbohydrates?
In general, one serving of carbohydrates is equivalent to 15 grams of carbohydrates. For example, one small piece of fruit, one slice of bread, or ½ cup of cooked pasta contains approximately 15 grams of carbohydrates. Using this information, individuals with diabetes can determine how many servings of carbohydrates they need at each meal based on their individual needs and goals. The daily recommended amount of carbohydrates for an individual depends on several factors, including age, gender, weight, and activity levels. In general women need 2-3 serves and men need 3-4 serves of carbohydrate in each meal.
One exchange (15 grams of carbohydrate) of carbohydrate in food
Bread and bread products:
1 regular slice of bread/fruit bread
1 small roti/chapatti
1 crumpet – round shape
½ bread roll or ½ English muffin
½ wrap or ½ pita ‘pocket’ bread / ¼ large pita bread
¼ bagel
Breakfast cereals:
⅓ cup raw rolled oats
¼ cup natural muesli containing dried fruit
1½ wheat biscuit type cereal
½ cup flake type cereal with dried fruit
Rice/pasta/grains/flour:
½ cup cooked pasta
½ cup cooked noodles (rice/egg/soba)
⅓ cup cooked rice/quinoa/couscous
½ cup cooked barley/bulgur (cracked wheat)
2 tablespoons flour/corn flour/raw polenta
Biscuits/crackers:
9 rice crackers
2 thick/3 thin rice or corn cakes
2-3 plain crispbreads, medium size
6 plain crispbreads, small squares/rounds
2 plain sweet biscuits/fruit slice biscuit
Starchy vegetables:
1 small potato (70g) or ½ cup mashed potato
½ cup sweet potato (100g)
½ cup sweet corn kernels or 1 medium cob (170g)
Legumes:
½ cup cooked/canned bean mix including chickpeas, kidney beans, cannellini
beans, baked beans
¾ cup cooked/canned lentils
Fruit:
1 medium apple/pear/orange/peach
1 small banana (½ medium)
1 small mango (½ medium )
3 small apricots
3 small or 2 medium mandarins
2 kiwifruits/plums/small nectarines
1½ cups diced rockmelon/watermelon/honeydew
1 cup berries/cherries/canned fruit (drained)
½ cup grapes
1 tablespoon sultanas
4 dried dates/prunes
Milk and milk products:
250ml low-fat milk/soy
½ cup evaporated skim milk
200g diet yoghurt/natural yoghurt
100g low-fat fruit yoghurt
½ cup low-fat custard
It is also important to consider the glycemic index (GI) of foods when counting carbohydrates. The GI is a measure of how quickly carbohydrates are broken down into glucose and enter the bloodstream. Foods with a high GI, such as white bread and sugary drinks, cause blood sugar levels to spike quickly, while foods with a low GI, such as whole grains and fruits, are broken down more slowly, resulting in a slower rise in blood sugar levels.
In addition to carbohydrate counting, it is important for individuals with diabetes to choose a balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats. Avoiding foods high in saturated and trans fats and limiting the consumption of processed and sugary foods is also important for overall health and managing blood sugar levels.
Regular physical activity is also important for managing blood sugar levels in individuals with diabetes. Exercise helps to improve insulin sensitivity, allowing the body to use insulin more effectively and maintain healthy blood sugar levels.
In conclusion, counting carbohydrates is an effective way for individuals with diabetes to manage their blood sugar levels and plan their meals. By tracking the number of grams of carbohydrates consumed and balancing carbohydrate intake with insulin doses, individuals with diabetes can maintain healthy blood sugar levels and reduce the risk of complications associated with high blood sugar levels. A balanced diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats, along with regular physical activity, is essential for overall health and managing diabetes. It is important to work with a registered dietitian to develop an individualized meal plan and manage diabetes effectively.