I started counting carbohydrates (carbs) many years ago when I first discovered I had type two diabetes. It has proven to be an important skill for keeping my blood sugar level in a healthy range. I don’t have to be specific about the grams of carbs because I’ve been doing it for a long time and it works. Once you know how to use it, you can control your blood sugar and weight if needed.
What is carb counting
Carb counting is keeping a running estimate of how many carbs you eat at each meal and snack within your eating window during a 24-hour day. If you take insulin, counting carbs allows you to better estimate insulin needs. Read this article for details.
Why should I count carbs
This is an essential question because after you have eaten, carbs break down into glucose, which causes your blood sugar to rise. When your blood sugar goes up, your pancreas releases insulin to help move glucose from the blood into the cells. For diabetics, the body is unable to use insulin properly or does not produce enough. Counting carbs prevents blood sugar spikes after meals, supports tight blood glucose control, reduces the risk of complications, and gives you flexibility with meal planning. Do you take mealtime insulin? If so, you’ll count carbs to match your insulin dose to the number of carbs in your food and drink. LINK
Getting Started with Carb Counting
If this is a new concept to you, chat with your dietitian about the correct number of grams of carbs for you to begin. They can also help you with a meal plan if you need it.
Rule of thumb for calculation grams of carbs to start.
Generally, 1 gram (g) of carbohydrate provides around 4 calories.
Let’s say you’ve determined your daily target is 1,600 calories, with 35% of those calories coming from carbs — about 560. Since each carb contains 4 calories, you’ll be setting your carb intake at 140 grams per day (35 grams per meal plus two snacks of 17–18 grams each).
A carb serving is measured as 15 grams.
A general rule of thumb is to aim for:
- 3–4 carb servings per meal for women
- 4–5 carb servings per meal for men
- 1–2 carb servings per snack
At first, counting carbs may seem intimidating, but it gets easier. Start by taking a good look at nutrition labels, and the list of total carbohydrate grams per serving size. Use that number to determine the carb counts of packaged foods. Please get familiar with the amount of carbs in foods like nuts, fruits, and vegetables.
There are many online lists, pocket-size books, and apps for your smartphone with detailed guides for thousands of foods. When calculating carbs, it is imperative to use serving size, which refers to the portion of food for which the nutritional information has been calculated, rather than portion size, which refers to the quantity you consume. If you consume more than one serving size, you will have to account for the added carbohydrate intake.
If you are intimidated by counting carbs, and you are type two diabetic and non-insulin dependent, try the plate size developed by American Diabetic Association (ADA), and the hand jive method developed by Dr. Kazzim Mawji.
The plate method
For the plate method, divide your plate in half and then divide one half in half. You’ll end up with one large section and two smaller sections.
Fill ½ of the plate with non-starchy vegetables like salad greens, tomatoes, peppers, mushrooms, and cauliflower.
Fill 1/4 of the plate with grains, starchy vegetables, or beans and lentils.
Fill 1/4 of the plate with protein
The hand method
This is the hand method for estimating your carbohydrate intake.
Palm equals 1 portion of protein (meat/fish/poultry)
Closed fist equals 1 portion of carbohydrates (grains and starches)
Thumb equals 1 portion (tablespoon) of fat-heavy foods like (peanut butter)
Cupped hand equals 1 portion of fruits or vegetables
While precise carb counting is ideal, estimating can help you achieve control over your diabetes management. Use your hand and your plate as a visual portion guide. Simple tricks like this can make carb counting feel less overwhelming.
Carbohydrate Content in Foods
For diabetes meal planning, one carb serving is equal to 15 grams of carbohydrates.
Here are some foods that have around 15 grams of carbohydrates: please see this chart for a more detailed list, or purchase a handbook or download an app.
- 1 slice bread
- ⅓ cup of pasta or rice
- 2 rice cakes
- ½ cup of oatmeal
- 1 cup of low-fat milk
- ⅔ cup of light yogurt
- ½ cup of fruit juice
- ½ cup of beans
- 3 cups of raw vegetables
- half of a potato or a similar portion of other starchy vegetables
Conquering Carb Counting Challenges
Spreading your carb intake out over all meals and snacks instead of eating many at the same meal will help to maintain your blood sugar level. Dining out can make carb counting difficult and tricky for combined foods like casseroles. Do your best to calculate the carbs from the available nutrition information.
The American Diabetic Association (ADA) and The Federal Drug Administration (FDA) don’t recognize the term “net carbs” and recommend using total carbohydrates when counting carbs. I suggest you tread lightly here, speak with your dietitian, and experiment on your own by checking your blood sugar 2 hours after you have eaten.
As you get savvy with carb counting, you will learn to make allowances for physical activity. The ADA says “When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.”
Some Variables that can affect your results
- Times you eat
- Your overall health
- Your activity level
- How careful you are with measurements if you use a scale
- Eating foods higher in fats and fiber
- Your medication
Test, track and tweak
Good records are the key to accurate counting. Calculate the number of carbs for each meal after you’ve figured out the daily carb total you want to target.
Your blood sugar should be checked before your meal and 2 hours afterward. The general rule is that if your blood sugar level is higher than 180 mg/dL 2 hours after eating, you might not have eaten the right number of carbs, portion size, or meal type for you. Time to tweak.
If your blood glucose stays steady or goes down, you do well. Remember that meal and add it to your workable menu list. You will soon have a list of meals that you know work well, and you will not need to be cautious about counting.
The takeaway
When you keep up with this practice, your skill level will improve and so will your results. Learn how to incorporate carb counting with your favorite foods. Seek expert guidance from your healthcare team when you run into roadblocks or have questions you need answers for. Remember, this is a lifestyle change that means long-term health for you. With consistent carb counting, you’re giving your body’s blood sugar the care it requires for you to live well with diabetes for years to come. I encourage you to get started today.
For how to calculate your insulin to carb ratio review this article and talk to your healthcare team.
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