Post updated: 8th April 2023
Carb counting is essential for diabetes patients because it helps them control their blood sugar levels. In some cases, doctors recommend targeting daily carb ranges as part of a customized diabetes meal plan.
Research shows that 30.3 million adults in the United States have diabetes, and 85 million have prediabetes. Although diabetes is incurable, it can be managed by regulating blood sugar levels. Diabetes typically develops when the body is unable to use insulin correctly or when it does not produce enough insulin.
If you have diabetes you must be careful about your diet because consuming certain foods in excess might lead to consistently high blood sugar levels. Persistently high blood sugar can cause complications such as hearing and vision loss, heart disease, and neuropathy (nerve damage).
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How does carb counting work?
Keeping track of the number of carbs in your food is very important when it comes to controlling your blood sugar levels.
However, you should keep in mind that carb counting is more than simply avoiding ice cream or chocolate cravings, as some seemingly healthful vegetables and fruits might also be high in carbohydrates that may cause blood sugar spikes.
There are various techniques for counting carbs and determining how rapidly specific foods affect blood sugar levels.
For instance, you can use the GI (glycemic index) system to count carbs, with higher scores showing the rapid effect on blood glucose. A diet comprising of low-GI foods typically leads to a gradual, more controllable rise in blood sugar levels.
Dietitians and doctors will help you work out the number of carbs you should consume daily and suggest a meal plan to help you maintain a nutritional, healthful balance.
Nowadays, nutritionists and doctors work closely with individuals to calculate and determine the ideal caloric intake as well as carbohydrate percentages, rather than a fit-all solution for all diabetes patients. This also helps individuals with the servings they need.
These amounts may due to a wide range of factors, such as the person’s activity level, height, weight, and whether they are under medication.
Goals of carb counting for diabetics
It is essential to note that carb counting should not be used as a substitute for using prescribed medications for managing diabetes. The main goal of carb counting is to maintain steady blood sugar levels in order to prevent diabetes-related complications and improve energy levels and overall health.
Before using carb counting to help manage diabetes, you should consult a doctor, diabetes educator, or nutritionist to determine:
- Recommended foods
- The recommended daily intake of carbs
- Whether carb counting is actually appropriate for your condition
The number of carbs recommended may vary depending on the severity of your condition as well as the type of diabetes you have. Your doctor will help you determine the ideal carbohydrate and calorie intake.
Carbohydrate Counting
In order to calculate the number of carbs you consume, it is important to know which food items contain carbs and their GI and caloric value.
One gram of carbohydrates contains 4 calories. This will help you calculate the number of calories a particular meal or snack is providing. There’s no fit-all number of carbohydrates that is ideal for everyone with diabetes. Nutritionists customize the daily carbs target based on disease progression and individual needs.
In order to keep track of your carb intake, it is essential to understand the nutritional information on food labels. Some labels describe nutrient servings per half portion, so you should be certain exactly how many carbohydrates a snack or meal provides.
Take note of the number of carbs per serving and add these to your total daily carbs allowance.
For instance, there are about 15 grams of carbs in each of the following foods per serving:
- A small apple
- 1 tsp of jelly
- 1/3 cup of rice or pasta
- 1/2 cup of starchy vegetables
- A slice of bread
Non-starchy vegetables contain about 5 grams of carbs per serving.
Tips for counting carbs
Carb counting may seem challenging for people who’ve just started doing it because it forces them to think about meals and snacks differently, and you might take some time to get used to it.
Here are some tips that will make carb counting easier:
- Count carb totals in mixed dishes by the cup. Cups are more effective when it comes to portion control. A fist is about the size of a one-cup serving. You can also count tablespoons depending on the number of carbs in a level tablespoon of food.
- Consume smoothies in moderation. A 12 oz smoothie that contains juice might contain more carbs than a regular soda.
What are carb-heavy foods?
The main nutrients in most dishes include carbohydrates, fat, and protein. Carbs are available in unhealthful and healthful forms. The GI score of food indicates its potential impact on the body, especially for people with diabetes.
Fruits, non-starchy vegetables, and whole grains are full of a variety of energy-producing minerals, vitamins, nutrients, and fiber. Therefore, these foods are very important for normal growth and development. Vegetables contain healthful carbs that provide these benefits but the carbs in sugary drinks and food offer little nutritional value.
Foods that contain high carbohydrate content
Foods with high carb content include the following:
- Grains: Rice, cereals, oatmeal, pasta, quinoa, crackers, bread.
- Dairy: Yoghurt and milk.
- Fruits: Bananas, oranges, melons, grapefruits, apples, and mangoes.
- Legumes: Peas, beans, and lentils.
- Drinks: Soft drinks, sugary energy drinks, juices, and sports drinks.
- Snacks: Candy, cookies, cake, and some dessert-type foods.
- Some vegetables
When you choose carbs carefully and watch how much and when you eat, you can still enjoy your favorite foods without worrying about dangerous spikes in blood sugar.
Non-starchy and starchy vegetables
Starchy vegetables are typically higher in carbs than their non-starchy counterparts.
Examples of starchy veggies include:
- Peas
- Potatoes
- Butternut squash
- Fresh beets
- Sweet potatoes
- Pumpkin
Non-starchy veggies include:
- Celery
- Asparagus
- Carrots
- Broccoli
- Lettuce
- Tomatoes
- Spinach
- Green beans
- Zucchini
- Peppers
Healthful sources of fat and protein
Eggs are a good source of healthful protein. Other healthful sources of fat and protein include tofu, pumpkin seed, tempeh, and cheese. Understanding which foods are healthful sources of fat and protein helps people with diabetes avoid carbs-heavy foods.
There are numerous healthful sources of protein, such as:
- Whey protein
- Fish, such as rainbow trout, salmon, and cod
- Turkey and chicken breast
- Eggs
- Nuts, including peanuts and almonds
Good sources of fat typically include:
- Grass-fed butter
- Oils, including flax, avocado, virgin coconut, hempseed, and flax
- Nuts and seeds
- Avocado
The bottom line
Carb counting is particularly essential when it comes to managing blood sugar levels. However, if you have diabetes you should not use carb counting as a replacement for medical treatment. It is also essential to consult a nutritionist or doctor who will calculate the ideal amount of daily carbs for your individual needs and health goals.
