Carbohydrates are an important source of energy for the body, but they can also affect blood sugar levels. A few simple tricks are needed to keep track of how much carbohydrate is being consumed.
- Understanding carbohydrates. Carbohydrates don’t just mean pasta and bread. All starchy foods, sugar, fruit, milk, and yogurt are rich in carbohydrates. Make sure you count all the carbohydrates you consume, not just the obvious ones.
- Make a meal plan. Count the carbohydrate, protein, and fat content in your three meals and snacks a day to keep your blood sugar levels stable. Most adults with diabetes aim for 45-60 grams of carbohydrate per meal and 15-20 grams per snack. This number may go up or down, depending on the intensity of exercise and medications taken. Please consult your doctor or dietitian.
- Check the labels. Looking at the label helps to easily calculate the carbohydrate content. Find the “Total Carbohydrate Content” number listed in the “Nutrition Facts” section of the package. Then, check the portion size and confirm the amount you can consume. Repeat this step for any other foods you plan to eat. Total all carbohydrate intake, keeping the total within the meal plan goal.
- How to estimate the carbohydrate content of starches, fruits, or milk. Raw foods are not labeled and may need to have the carbohydrate content estimated. A good rule of thumb is that each serving of fruit, milk, or starch contains about 15 grams of carbohydrates. Vegetables are lower in carbohydrates, so eat more of them. 2 to 3 servings of vegetables usually contain 15 grams of carbohydrates.
- Consider the size of your portion. The amount of carbohydrates in a serving depends on the type of food. For example, you can eat about 115 grams of fresh fruit, 1/3 cup of pasta or rice, and 1/2 cup of beans in one meal. Buy a pocket guide that lists the carbohydrate content and portion sizes of foods. Or download the app to your phone. Use measuring cups and food scales to accurately calculate carbohydrate intake when eating at home.
- Adjust your insulin dose. Insulin doses may vary depending on carbohydrate intake and the difference between your target and actual blood glucose. You need to know your “insulin to carbohydrate ratio,” or the amount of carbohydrate for one unit of rapid-acting insulin. Usually, one unit of fast-acting insulin corresponds to 12 to 15 grams of carbohydrates. The body may also be more sensitive to changes in insulin during the day. Stress or the amount of exercise can also have an effect. A plan can be developed with the help of your doctor to change your treatment plan if needed.
- Make healthy choices. The point of counting carbohydrates is to calculate the amount of intake per meal rather than the type of intake. Nonetheless, it is important to make healthy food choices whenever possible. Foods and drinks with added sugar are usually high in calories and low in nutrients. Healthy carbohydrates such as whole grains, fruits and vegetables provide needed energy, vitamins, minerals and fiber, and help control weight.