Carbohydrate Counting
Carbohydrate counting may be the simplest way to manage your meal plan, even if you've been using the exchange system. When counting carbohydrates, you don't have to differentiate between starches, fruit, and milk exchanges - you just look at a label or follow a few simple guidelines, and add up the carbs.
Carb Servings
For the most part, each serving of carbohydrate is 15 grams. This includes all fruits, breads, pastas, cereals, rice, dried beans, many snack foods, and starchy vegetables like potatoes, corn, peas, or winter squash. In addition, dairy foods and vegetables contain some carbohydrates.
Starches = 15 grams of carbohydrate per serving.
One serving is 1/2 cup cooked pasta, rice, or potatoes; 3/4 cup unsweetened cereal; a one-ounce slice of bread; a small piece of fruit; half a banana; or four ounces of fruit juice.
Dairy = 12 grams of carbohydrate per serving.
One serving is an eight-ounce glass of milk or 1/2 cup of yogurt.
Vegetables = 5 grams of carbohydrate per serving.
This includes non-starchy vegetables, such as broccoli, greens, cauliflower, zucchini or yellow squash (not winter squash), and tomatoes, to name a few.
Protein and Fat = Not Counted
Protein and fat affect your blood sugar, but not in amounts that are counted using this system. But that doesn't mean you can eat as much of them as you like. Protein and fat can still add unwanted pounds, making blood sugar harder to control. Eat them in moderation, as part of a balanced meal plan.
Reading the Label
When counting carbohydrates, most of the information you need is right on the package label. Take a look at the total carbohydrates and subtract grams of fiber. Why? While fiber is included in the total carbohydrate count, it isn't digested by the body. If you're eating high-fiber foods, you'll want to take them out of the equation.
Total Carbohydrates - Dietary Fiber = Carbohydrates Counted
Your Carb Target
Your meal plan will be based on your age, weight, lifestyle, and more. But a typical plan can look like this:
Women
Meals: 3 to 4 servings/45 to 60 grams of carbohydrate
Snacks: 1 to 2 servings/15 to 30 grams
Men
Meals: 4 to 5 servings/60 to 75 grams of carbohydrate per meal
Snacks: 1 to 2 servings/15 to 30 grams as a snack
Your registered dietitian will work with you to determine the proper amounts for you, as well as how to divide them up throughout the day.