Eating less bread, pasta and cake is a natural first step in trying to lower blood sugar levels.
But carbohydrates can “lurk” within some of the less obvious foods that need to be understood when counting carbohydrates.
The carbohydrate content of the 10 common foods listed in this article may surprise you.
How many carbohydrates do you need, exactly? Many people with diabetes should consume 45-60g of carbohydrates per meal, although it is still important to consult with your doctor or diabetes educator to clarify the correct amount of carbohydrates for your personal intake.
1. Milk substitutes
Soy milk and almond milk are good options for patients who are lactose intolerant or just want to make a simple meal, but be aware that the various flavors often contain more sugar.
For example, one cup of vanilla almond milk contains 16g of carbohydrates, one cup of chocolate soy milk contains 23g of carbohydrates, and regular soy milk contains about 12g of carbohydrates.
2. Yogurt
Yogurt is rich in calcium and contains probiotics (look for “live bacteria” on the label), but some low-fat, fruit-flavored yogurts contain up to 40g of carbohydrates per serving (about 250ml).
For a low-carb alternative, try Greek yogurt, which contains about 9g of carbohydrates and more protein than regular yogurt for the same amount of plain, nonfat Greek yogurt.
3. Baked beans
One cup of canned baked beans contains a whopping 54g of carbohydrates, which is probably all the carbohydrate content of a meal.
Patients can still enjoy baked beans because they also provide protein and fiber, but they should limit their intake to half a cup.
4. Tomato sauce
If it’s canned tomato sauce, it’s almost certain to have added sugar and carbohydrates in it (about 12g per half cup).
Study its nutritional content carefully and note that many brands are also high in sodium; if you’re not sure, eat only small amounts.
5. Salad dressings
Italian, Russian, Caesar or French salad dressing? Virtually every salad dressing contains sugar, and the amount of sugar varies by brand, so check the label.
Consider making your own salad dressing, olive oil and vinegar are convenient options, or at least follow the recommended portion size on the bottle. One or two tablespoons of dressing is unlikely to spike your blood sugar, but if you consume too much, you could have problems.
6. Barbecue sauce
Also, portion size matters. One tablespoon (about 18g) of barbecue sauce contains about 7g of carbohydrates, so if you keep dipping until you’ve consumed half a cup of barbecue sauce, you’ve taken in 58g of carbohydrates from the sauce alone.
7. Orange-skinned chicken
Oranges are a healthy food, and so is chicken, but what about orange-skinned chicken? Don’t be so quick to judge: its ingredient list shows it contains 146g of carbohydrates!
The next time you order Chinese food, avoid this popular dish and opt for something steamed instead.
8. Pea soup
Peas are a starchy vegetable, which means a lot of carbohydrates will be consumed along with other nutrients like fiber (about 26g of carbohydrates per cup of peas), and many pea soups also contain a lot of salt, so choose a low-sodium pea soup.
9. Sugar-free cookies
Sadly, sugar-free does not equal carb-free. Each serving of sugar-free cookies contains almost as many carbohydrates as the corresponding regular sugary cookies, and you should check the nutrition facts label before making a choice.
10. Protein bars
Don’t assume that high protein means low carbohydrate. Many protein bars, especially those for athletes who need extra energy, are high in both protein and carbohydrates.
Need a healthy pre-workout snack? A banana with 1 tablespoon of peanut butter might be a better choice.