Carbohydrate Food List

Carbohydrate Food List

1. Breads, grains, and pasta Bread Cornbread

Cornmeal (Dry) Cream of wheat, cooked with water Croutons Flour, all-purpose, dry Oatmeal, cooked with water Pasta, cooked Pita bread Rice, cooked Tortilla corn Tortilla flour

Portion Size 1 slice 1 piece (deck of cards) 2 Tbsp ? cup ? cup 2 Tbsp ? cup 1 cup 6" to 9" pita 1 cup 6" tortilla 6" tortilla

Carbs (g) 10-20 30

12 15 12 12 12-15 45 30-45 45 12 15

2. Nuts and Legumes Beans (black, pinto, refried) and lentils, as prepared Hummus Nuts, mixed

Portion size ? cup

? cup ? cup

Carbs (g) 18-22

15-20 15

3. Starchy Vegetables Corn on the cob Corn, cooked or canned Peas Potato, baked

Portion size 6" to 9" ear ? cup ? cup 1 medium (6 oz)

Carbs (g) 20-30 15 12 40

Adult Diabetes Education Program - 1 -

Potato, mashed Sweet potato/yams Winter squash (butternut, acorn, hubbard), cooked

? cup 1 medium (5 oz) 1 cup

15-20 25 15-30

4. Milk and yogurts Almond milk (plain, unsweetened) Cow's milk (fat-free, 1%, 2%, whole) Soy milk (plain, unsweetened) Yogurt (plain) Yogurt, Greek (plain)

Portion size 1 cup 1 cup 1 cup 1 cup 1 cup

Carbs (g) ................
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