The Healthier You

Jennifer Bianchi DTR

CARBOHYDRATE COUNTING

What is Carbohydrate Counting?
Calories in food come from three sources: carbohydrate, protein, and fat. Each affects blood sugar differently. Carbohydrate, which includes both sugar and starch, has the biggest effect on blood sugar. Carbohydrate counting is based on two ideas:
1.      Eating equal amounts of sugar (such as fruit or, on occasion, candy) or starch (such as bread or pasta) will raise blood sugar about the same amount.
2.     Carbohydrate is the main nutrient that effects blood sugar. Within one to two hours after eating carbohydrate, most of it is changed to blood sugar. Protein and fat have much less effect on blood sugar.
The key to remember is that the amount of carbohydrate you eat (whether sugar or starch) will determine how high your blood sugar level will be after a meal or snack.
Why Use Carbohydrate Counting?
1.      It offers more variety in choices.
2.     It provides a more accurate guess of how blood sugar will rise after a meal or snack.
3.     Carbohydrate information on food labels makes meal planning easier.
4.     You can swap an occasional high sugar food (even though it may contain fewer nutrients) for other carbohydrate-containing foods.
How Does Carbohydrate Counting Work?
There are two methods of carbohydrate counting -- simple and advanced.
The simple method; you work with your dietitian to plan how many grams of carbohydrate to eat at meals and snacks. One serving from the Bread/Starch, Fruit, or Milk group each contains between 12 and 15 grams of carbohydrate. Some vegetables contribute little carbohydrate and are not counted. When you know how many grams of carbohydrate you need each meal, you can choose foods from any of the three carbohydrate-containing food groups to meet your allowance.
For example, if you need 75 grams of carbohydrate for breakfast each day, you might have dry cereal, fruit, and yogurt when you are not rushed. On a more hectic day, you could get the same amount of carbohydrate by eating a bagel, low sugar jelly, and a glass of milk as you rush out the door. Knowing portions is important. For example, a bagel from a bakery is usually 4-5 ounces and contains 60-75 grams of carbohydrate while a frozen grocery store bagel is about 2 ounces and has about 30 grams of carbohydrate.
 

Breakfast Options Example
Breakfast #1
Food
Amount
Grams of
Carb
Cereal, dry flakes
1 1/2 cups
30
Milk, skim
1 cup
12
Blueberries
3/4 cup
15
Yogurt, light, with fruit
1 cup
15
Total Grams:
72
Breakfast #2
Food
Amount
Grams of
Carb
Bagel
1 bagel (4 oz.)
60
Low sugar jelly
1 Tbsp.
6
Milk, skim
1 cup
12
Total Grams:
78

What about Protein and Fat?
Protein and fat do not raise blood sugar levels as high or as quickly as carbohydrate do. Furthermore, when protein and fat are eaten at the same time as carbohydrate, blood sugar may not rise as quickly. But most people consume more protein and fat than they actually need for good health. Foods high in protein include meat, cheese, nuts, and eggs.
Too many servings of foods high in fat can increase risk of heart disease and cancer, and can cause weight gain. Limit your intake of foods such as cream sauce, gravy, butter and regular stick margarine, salad dressing, and fried foods.
 
And the Bottom Line Is ...
Sitting on the fence about carb counting? Consider these points:
  •  Focus is on carbohydrates, but protein and fat are still important
  • Food and insulin match better
  • Increased variety of food choices
  • More flexibility in meal/snack times with advanced carb counting
  • Better blood sugar control
  • You'll enjoy a greater feeling of control over diabetes