Counting Carbs: A Shorthand Guide
Carbohydrates are a great energy source you need in your diet, but they affect your blood sugar more than foods that have protein and fat. When you’re trying to manage your diabetes, counting carbs can help. Here’s a how-to guide to make sure you’re doing it right.
Know your carbs. You probably think of pasta and bread when you think of carb-heavy foods. But all starchy foods, sugars, fruit, milk, and yogurt are rich in carbs, too. Make sure you’re counting all of them, not just the obvious ones.
Gary Hall's Toughest Competitor: Diabetes
It was the 2000 Summer Olympics in Sydney, Australia. Eight of the top swimmers in the world were lined up, ready to hit the pool for the 50-meter freestyle. The buzzer sounded. They propelled themselves into the water. In just under 22 seconds, the race was over. American Gary Hall Jr. had won gold, tying with teammate Anthony Ervin for the medal.Only a few elite athletes can claim a gold win at the Olympic Games, but what makes Hall's achievement even more exceptional is that he did it only a...
Read the Gary Hall's Toughest Competitor: Diabetes article > >
Put together a meal plan. Figure out the amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down depending on how active you are and the medicines you’re taking, so check with your doctor or a registered dietitian.
Look at labels. Food labels make counting carbs easy. Look for the number of “total carbohydrate” listed on a package’s “Nutrition Facts” panel. Then, check the serving size and confirm the amount you can eat. Repeat this step with other foods you plan to eat. When you add together all grams of carbs, the total should stay within your meal budget.
Starch, fruit, or milk = 15. Fresh foods don’t come with a label. You may have to guess at the number of carbs they have. A good rule of thumb: Each serving of fruit, milk, or starch has about 15 grams of carbs. Vegetables are low in carbs, so you can eat more of them. Two or three servings of vegetables usually equals 15 grams of carbs.
Pay attention to portion sizes. The size of one serving depends on the type of food. For instance, one small (4 oz.) piece of fresh fruit, 1/3 cup of pasta or rice, and ½ cup of beans are each one serving. Buy a pocket guide that lists carb counts and portion sizes. Or download an app on your smartphone. Measuring cups and a food scale when you eat at home will help you be accurate.
Know your carbs. You probably think of pasta and bread when you think of carb-heavy foods. But all starchy foods, sugars, fruit, milk, and yogurt are rich in carbs, too. Make sure you’re counting all of them, not just the obvious ones.
Recommended Related to Diabetes
Gary Hall's Toughest Competitor: Diabetes
It was the 2000 Summer Olympics in Sydney, Australia. Eight of the top swimmers in the world were lined up, ready to hit the pool for the 50-meter freestyle. The buzzer sounded. They propelled themselves into the water. In just under 22 seconds, the race was over. American Gary Hall Jr. had won gold, tying with teammate Anthony Ervin for the medal.Only a few elite athletes can claim a gold win at the Olympic Games, but what makes Hall's achievement even more exceptional is that he did it only a...
Read the Gary Hall's Toughest Competitor: Diabetes article > >
Put together a meal plan. Figure out the amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down depending on how active you are and the medicines you’re taking, so check with your doctor or a registered dietitian.
Look at labels. Food labels make counting carbs easy. Look for the number of “total carbohydrate” listed on a package’s “Nutrition Facts” panel. Then, check the serving size and confirm the amount you can eat. Repeat this step with other foods you plan to eat. When you add together all grams of carbs, the total should stay within your meal budget.
Starch, fruit, or milk = 15. Fresh foods don’t come with a label. You may have to guess at the number of carbs they have. A good rule of thumb: Each serving of fruit, milk, or starch has about 15 grams of carbs. Vegetables are low in carbs, so you can eat more of them. Two or three servings of vegetables usually equals 15 grams of carbs.
Pay attention to portion sizes. The size of one serving depends on the type of food. For instance, one small (4 oz.) piece of fresh fruit, 1/3 cup of pasta or rice, and ½ cup of beans are each one serving. Buy a pocket guide that lists carb counts and portion sizes. Or download an app on your smartphone. Measuring cups and a food scale when you eat at home will help you be accurate.