Ready, Set, Start Counting!

Ready, Set, Start Counting!

Carbohydrate Counting -- a Tool to Help Manage Your Blood Glucose

When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in the future. Carbohydrate counting -- or "carb counting" -- is a flexible meal-planning tool (not a diet) that can help you understand how your food choices affect your blood glucose level.

Carbohydrate and blood glucose

Any carbohydrate food you eat (e.g., milk, fruit, bread and pasta) is digested into glucose, which causes your blood glucose level to increase. However, eating some carbohydrates throughout the day is important because they provide energy and essential nutrients for your body. To better manage your blood glucose, energy levels and weight, pay attention to how much carbohydrate you eat.

Maintaining the right balance between carbohydrate and insulin (whether your body produces it or you take it) helps to regulate your blood glucose level. Determining when and how much you eat -- and whether or not you have snacks -- should be based on your lifestyle, medications and meal-planning goals. A registered dietitian nutritionist (RDN) may consider the following ways for you to use carb counting to determine the healthiest plan for you:

r1PSUJPO$POUSPM Setting a maximum amount of carbs for each meal within your healthy meal plan and/or taking diabetes medications can keep your blood glucose from getting too high.

r$POTJTUFODZIf you use diabetes medications or insulin, it may be important to eat the same amount of food and carbohydrate at the same time each day. Doing this can keep your blood glucose from getting too high or too low.

r'MFYJCJMJUZ If your insulin plan includes varying doses based on how much carbohydrate you are eating (carb/insulin ratio), accurate carb counting can help you determine how much insulin to take.

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rG rains (e.g., breads, crackers, rice, hot and cold cereals, tortillas and noodles)

rS tarchy vegetables (e.g., potatoes, peas, corn, winter squash, lentils and beans)

rF ruit and juices

rM ilk and yogurt

rS weets and desserts

Non-starchy vegetables (e.g., carrots, broccoli and tomatoes) contain only a small amount of carbohydrates and do not affect blood glucose when eaten in small portions.

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Breads, Grains an'dPCPeErMeJTaUlTs

Milk and Yogurt

Fruits

Vegetables and Beans

Sweets and Snack Foods

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The lists above provide a basic idea of the carb count in common foods. Each portion is one carbohydrate

Carb

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grams of carbohydrate seasonings.

1 regular sandwich = 2 carb choices, or

All carbs are not alike. Choose better carb choices,

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of carbohydrates

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How much to eat?

How much to eaWt?omen 'PS8FJHIU.BJOUFOBODF Men

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(M45a-n6y0wgroammesn) anteeeadchabmoeuatl 3-4 carbohydrate choices

Breakf(4a5s-t60 grams) at each meal

1 slice (1 ounce)

Bwrheoalkefgarsatin toast

1 slice (1 ounce)

1 carbohydrate

w1 theoalsepgoroaninlitgohatstmargaricnheoice

11 teegagspoomoenlelitgwhtitmh asprginaaricnhe and mushrooms

11 esmggalol omreanlegtewith spinach and mushrooms

1 small orange

1 carbohydrate choice

6 ounces low-fat plain Greek yogurt

1 carbohydrate choice

Lunch

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about choices

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4-5 carbohydrate choices

Breakfast(60-75 grams) at each meal

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Lunch

1 carbohydrate choice 2 carbohydrate choices 1 carbohydrate choice

1 carbohydrate choice

Lunch 1 sandwich with 1wshmolaellgfrrauiint bread

11-2smcualpl sfrvueitggies

2 carbohydrate choices 1 carbohydrate choice

1D-i2ncnueprs veggies

1 piece of chicken Dinner 11 pcuiepcewoinftcehriscqkuenash

0-1 carbohydrate choice

1 csmupalwl firnutietr squash 1 -2 cups broccoli 11 slmaraglel fgrureiten salad

1 carbohydrate choice 1 carbohydrate choice

1 1 1

-c2ucpufpast-bfrreoecsckoilmi milk large green salad

0-1 carbohydrate choice

1

cup fat-free

skim

milk

1 carbohydrate choice

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D1 isnmnaellrfruit 1 cup pasta Dinner 1?ccuupppreadstsaauce with meat

?6 ocunpcresdlsoawu-cfeatwith meat plain Greek yogurt 6 ounces low-fat p1llaairngGe rgereekeynosgaulardt

1 large green salad

3 carbohydrate choices 0-1 carbohydrate choice 1 carbohydrate choice

3 carbohydrate choices 1 carbohydrate choice 1 carbohydrate choice

My Individual Carbohydrate Goals

Breakfast Snack Lunch Snack Dinner Snack TOTAL

Time

Carbohydrate choices or grams

Healthy eating is about more than just counting carbohydrates. It is important to eat balanced meals with an emphasis on vegetables and fruits.

Eat a variety of foods. For most people these include:

ra t least 5 servings of fruits and vegetables

ra t least 3 servings of whole grains or legumes (beans)

r2 ?3 servings of low-fat or fat-free dairy

rAdequate protein and healthy fats

Protein foods (including meat, poultry and fish) and fats do not directly affect blood glucose and can help you feel satisfied, although they do add calories. To keep your heart healthy, choose healthy fats (like those found in nuts, seeds and fish) in appropriate portions. With all of the food you eat, remember that portion control is important.

? 2014 Diabetes Care and Education Dietetic Practice Group. Permission to reproduce for non-profit educational purposes granted through 2017.

For a referral to a registered dietitian and for additional food and nutrition information, visit the Diabetes Care and Education Practice Group at or the Academy of Nutrition and Dietetics at , or 1-800-877-1600.

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