Counting carbs. 1 Carb count= 15 grams of Carbohydrate! It is an easy way to do Nutritional Math at any given time. FOR A COMPLETE LIST follow this link: http://dtc.ucsf.edu/pdfs/FoodLists.pdf
We can learn about counting carbs and balancing our dietary intake from those who suffer from diabetes. Carb Counting is a meal planning method commonly used for people with diabetes, but can also be used in meal plansto achieve weightloss. Balancing the carbs you eat with your insulin doses can help you to achieve better blood glucose control.
Where Are the Carbs???
Carbs are found in the following foods and are part of the Carb Food Exchange when counting your daily running tab, reviewed under Nutritional Math.
Fruit, fruit juices (or any food that contains fruit or fruit juices)
Milk, ice cream, yogurt (or any food that contains milk)
Breads, cereals, crackers, grains, pasta, rice
Starchy vegetables (such as corn, potatoes, peas or beans)
Sweets (such as cake, candy, cookies, pie)
Sugary foods (such as regular soda, fruit drinks, sherbet)
Beer, wine and mixed drinks
All carbs are created equal!
It is the amount of carb you eat during a meal or snack that is important, not the type of carb. For example: One cup of vanilla yogurt that has 30 grams of carbs and a sandwich with 30 grams of carbs,
both effect blood glucose levels in the same way.
Counting Carbs can be performed one of two ways:
One carb serving = roughly 15 grams of carb.
A gram (g) is a unit of measure used for foods. Either method can be used and you will also need to recognize portion sizes. For quick and easy daily help check the glycemic index for an exact number per food serving.
Check you food label under “Total Carbohydrate” to confirm the # of grams in a serving of food. The general rule of thumb is 1 carb=15 grams (more or less).
1 serving or 1 apple is = 19 carbs
1 serving or 1 orange = 15 carbs
1 serving or 1 cup peas = 11 carbs
1 serving or 1 slice multi-grain bread = 13 carbs
1 serving or 6 oz lean meat, fish = 0 carbs
The foods in the groups listed below contain about 15 grams of carb per serving or choice. Each listed choices will affect your blood glucose level the same.
The following servings are: one carb choice = 15 grams of carb
1/2-cup orange juice from the Fruit group
3/4 cup of cereal from the Bread/Starch group
1 cup homemade coleslaw from the Vegetable group.
Using Grams, instead of counting servings, allows you to add up the grams of carb in a meal or snack. Grams are located on food labels. Your meal plan may suggest specific amounts of carb grams at each meal or snack.
In a 2000 calorie diet, 1000 calories should come from carbohydrates.
There are 4 calories per 1 gram of carbohydrate.
1000 cal/4 cal =250 g carb daily allotment.
250 g/ 15 g = 17 carbs
Count 17 Carbs each dayin your diet to equal the 1000 calories of carbs.
Now, the other 1000 calories will need to come from Protein and Fat.
35% Fat or 1000 x .35=350 Fat calories
65% Protein or 1000 x .65 or 650 Protein calories
1000 Calories Carbohydrates
350 Calories Fat
+650 Calories Protein Total 2000 Calories Daily Intake
FYI Generally speaking, the size of a sugar molecule that is in fruit, vegetables (fructose) and milk (galactose) is smaller and easier for your body to break down. Sugar (sucrose), corn syrup and also white bread have a complexed sugar molecule that is harder for your body to breakdown. For example a chocolate bar is 30grams or 2 carb count. Choose Milk, Fruit, Vegetable, Multigrain bread which have a lower 1 carb food exchange as opposed to the chips and candy bars which will have 3 carb food exchange. It’s about optimizing your nutrient intake. 17 carbs go fast! This is especially critical for those with Diabetes who will have an over production of insulin to do the job.
For more info
By: Kimberly Crocker