Diabetes: Counting carbs if you don't use insulin
How to count carbohydrate
Here are some ways to help you count the carbohydrate content of your food and spread the amount throughout the day.
Eat regularly
Eat 4 to 6 smaller meals and snacks throughout the day to spread your intake of food, especially high-carbohydrate food, throughout the day. Plan several meals at a time. Plan to double some recipes and freeze the leftovers for other meals. Reuse menu plans.
Count carbohydrate
Count carbohydrate and eat a balanced diet by:
- Talking with a registered dietitian. A registered dietitian can help you plan the amount of carbohydrate to include in each meal and snack.
- Eating standard portions of carbohydrate foods. Each serving size or standard portion contains about 15 grams of carbohydrate. You don't have to weigh and measure your food but that may be helpful when you are first learning what makes up a standard portion.
- Counting either grams or servings of carbohydrate. A dietitian or certified diabetes educator will help you plan how much carbohydrate to include in each meal and snacks, including sweets.
- Eating standard portions of foods that contain protein. Foods that contain protein (meat and cheese) are an important part of a balanced diet.
- Limiting saturated fat. A balanced diet includes a limited amount of healthy fat. Talk with a registered dietitian about how much fat you need in your diet.
Other helpful suggestions
Here are some other suggestions that will help you count carbohydrate:
- Read food labels for carbohydrate content. Be careful to consider the serving size on the package.
- Check your blood sugar level. If you do this before and 1 hour after eating, you will be able to see how food affects your blood sugar level.
- Record what you eat and your blood sugar results in a food record. At each regular visit with your dietitian or certified diabetes educator, or whenever you think your meal plan needs adjusting, you can review your food record
(What is a PDF document?).
- Get more help. The American Diabetes Association offers booklets to help people learn how to count carbohydrate, measure and weigh food, and read food labels. See the Where to Go From Here section below for the address and phone number of the American Diabetes Association. However, you will still need to talk with a registered dietitian or a certified diabetes educator to establish a plan that fits your needs.
Test Your Knowledge
Calculate the carbohydrate content in the following breakfast. Use the information in the carbohydrate foods and foods that contain protein links. The breakfast includes 2 eggs, 1 cup milk, 1 slice of toast, and 2 teaspoons margarine.
Calculate the carbohydrate content in the following lunch. Use the information in the carbohydrate foods and foods that contain protein links. The lunch includes 1 cup macaroni, ½ cup grated cheese, 1 cup milk, ½ cup carrots, and one apple.
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| Author: | Caroline Rea, RN, BS, MS | Last Updated: February 10, 2008 |
| Medical Review: | Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator | |
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