II. General
- Total Carbohydrate is most important
- Source is not critical (sugar is no longer taboo)
- All Carbohydrates raise Blood Sugar equally
- Balance and good nutrition is still needed
III. Protocol: Basic Carbohydrate Counting
- Each 15 gram serving of Carbohydrate raises BG 50 mg/dl
- Each meal has 3-4 Carbohydrate servings (45-60 grams)
- Weight loss needed
- Women: 2-3 carbs/meal
- Men: 3-4 carbs/meal
- Weight maintenance (1500-2000 cals)
- Women: 3-4 carbs/meal
- Men: 4-5 carbs/meal
- Very active
- Women: 4-5 carbs/meal
- Men: 4-6 carbs/meal
- Weight loss needed
- Examples of 15 gram Carbohydrate servings
- One slice bread (1 oz)
- One half cup peas
- One cup squash
- One half-cup potato
- Examples of foods with high Carbohydrates counts
- One 4 oz bagel is worth 4 Carbohydrates (60 grams)
- Low fat yogurt (8 oz), sweetened, fruit: 2-3 carbs
- Bean burrito is worth 3 Carbohydrates (45 grams)
- Plate method (9 inch plate)
- 50% of plate can be Carbohydrates
- Grains, beans and starches
- Milk and yogurt
- 25% of plate is composed of vegetables
- 25% of plate is composed of meat, fish, eggs, cheese
- 50% of plate can be Carbohydrates
IV. Protocol: Carbohydrate Counting special topics
-
Fiber content
- Subtract fiber Carbohydrate grams if > 5 grams
-
Glycemic Index
- Some value, but all Carbohydrates raise Blood Sugar
- Low Glycemic Index diets lower Hemoglobin A1C by 0.4%
- Sugar Alcohols (poor absorption)
- Fewer calories than sugar (2 calories per gram)
- GI upset if more than 10 grams in food item
- Subtract 1/2 sugar Alcohol grams
-
Alcohol lowers Blood Glucose
- Drink with food to prevent Hypoglycemia
V. Resources: Links
- Carbohydrate Counter
- Nutrition Facts and Calorie Counter
VI. Resources: Books
- Netzer (2011) Complete Book of Food Counts
- Holzmeister (2010) Diabetes Carbohydrate .. Gram Guide