How to count carbs to control diabetes- The Easy Way..
Carbohydrate counting is a way of planning meals to help maintain adequate blood sugar levels in people with type 1 diabetes and to be able to know the amount of insulin that should be administered after each meal and thus avoid possible complications, such as a decrease or sudden increase in blood sugar. To do this, you must know the amounts of carbohydrates in foods and the equivalent insulin values, and it is also necessary to organize the meals of the day very well.
Likewise, it is very valuable to pay attention to food labels and know which foods should not be counted. On the other hand, the type of insulin being applied and whether physical activity must be taken into account, it being always important that it be controlled by an endocrinologist or specialized nutritionist.
In addition to that, carbohydrate counting is not only useful in people with type 1 diabetes who are insulin dependent, but also for people who have type 2 diabetes and prediabetes, thus helping to improve control of blood glucose levels.
How to count carbohydrates?
To count carbohydrates, the following aspects must be taken into account:
1. Foods that contain carbohydrates
Carbohydrates are one of the three main sources of energy, along with proteins and fats, which are mostly metabolized as glucose in the bloodstream, requiring the release of insulin to control normal levels in the blood. Foods that contain carbohydrates are:
- Cereals, such as bread, biscuits, cookies, barley, wheat, couscous, rice, cornstarch, pasta, and oats;
- Legumes , such as beans, chickpeas, broad beans and lentils;
- Tubers and vegetables rich in starches, such as corn, fresh peas, potatoes, sweet potatoes, sweet potatoes, pumpkin and cassava;
- Non-starchy vegetables , such as carrots, beets, eggplant, broccoli, cauliflower, green beans, kale, Brussels sprouts, lettuce, spinach, mushrooms, among others;
- Fruits , all fruits fresh, canned or in juice form;
- Some dairy products, such as milk and yogurt;
- Vegetable drinks, such as oat, soy, rice and almond;
- Foods rich in sugar , such as candies, cakes, pastries, ice cream, honey, jam, jellies, pies, puddings, sugar and corn syrup.
In addition to that, it is essential to distribute carbohydrates throughout the day between meals to better control blood glucose levels.
In cases of type 1 diabetes, carbohydrates should be distributed according to the type of insulin therapy indicated by the doctor. When intensive insulin is administered, people are not required to adhere to a strict schedule, number of meals and types of foods, so insulin is administered according to carbohydrate counting.
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2. Amount of carbohydrates in food
In order to carry out carbohydrate counting in a simple way, the food exchange system is generally used, where 1 serving of each food contains 15 grams of carbohydrates, except for non-starchy vegetables that contain 3 to 5 grams of carbohydrates. Taking that into account, foods should be grouped by portions in this way:
| Amount of food per 15 grams of carbohydrates |
|---|
| 1 serving of cereal:1 slice of white or whole wheat bread 4 water or whole grain cookies1 cereal bar1 slice of cake with the base alone2 tablespoons oat bran1 tortilla 1/4 cup cooked rice |
| 1 serving of fruit:1/2 large banana3/4 cup blueberries1 orange 1/2 glass of orange juice 1 tangerine 20 strawberries1 small apple1 cup of melon2 to 3 small units of fig1 small grapefruit15 grapes1/2 cup canned fruit 1 cup papaya |
| 1 serving of legumes:1/2 cup cooked beans, chickpeas, or lentils |
| 1 serving of milk or yogurt:3/4 cup natural flavored skim yogurt1 cup skim or whole milk |
| 1 serving of vegetable drink:1 cup of natural rice, oat or almond drink |
| 1 serving of tubers and starchy vegetables:1/2 cup mashed potatoes1/2 cup cooked corn or peas1/4 large potato1/2 cup sweet potato1 cup of pumpkin |
| Sugary foods:3 teaspoons of sugar1 tablespoon of jam1/2 cup low-fat ice cream1 sugar-free pudding 1/2 cup |
Additionally, it is important to know how to read food labels to be able to choose which ones are most suitable and control the amount of carbohydrates you are ingesting. The nutritional information found on food labels reports the total calories, proteins, fats, carbohydrates and fiber with an established portion; accordingly, the portion that that food contains in 15 grams of carbohydrates must be calculated.
It can also be very useful to have a small food scale that will help you calculate the portion more simply.
Also Read:
- Diabetic diet and menu: what you can eat and what to avoid
- 8 low carbohydrate breakfasts (Low carb)
- Low Carb Diet: Complete Guide
3. What foods should not be counted
Low-starch vegetables have a very low amount of carbohydrates and are also very rich in fiber, containing a very low glycemic index, so it is generally not necessary for them to be counted, unless a very high amount of them is consumed, such as For example, 3 cups of raw vegetables at lunch, which is not very common for that to happen.
Likewise, other foods that should not be counted are: those that are rich in protein, such as all types of meat and eggs, foods rich in fat, such as nuts, oils, cheeses, infusions and condiments.
4. Amount of carbohydrates to eat
The carbohydrate needs of an adult are generally between 45% to 65% of total calories. The recommended serving amounts vary according to weight, sex, physical activity, and are indicated by your doctor or nutritionist.
In general lines of consumption, the amounts of carbohydrates are:
- 50-70 g of carbohydrates in main meals;
- 20-30 grams of carbohydrates in small snacks.
It is not recommended to consume less than 130 grams of carbohydrates per day to avoid hypoglycemia.
Example for counting carbohydrates
It can be explained as an example in the following breakfast menu:
| Food portion | Amount of carbohydrates |
|---|---|
| 1 glass of milk: | 15g |
| 2 slices of whole wheat bread | 30g |
| 1 small apple | 15g |
| Total carbohydrates | 60g |
In this way, you can easily calculate the amount of carbohydrates that are going to be ingested to know the amount of insulin that should be administered and thus be able to control blood sugar levels.
How to calculate the amount of insulin
The carbohydrate counting method is generally used in people with type 1 diabetes who use intensified insulin treatment, which may be through continuous insulin infusion pumps or giving 3 or more injections of insulin per day, depending of the medical indication.
Generally, 1 Unit of insulin is administered for every 15 grams of carbohydrates, which is the most used measure, although sometimes the doctor may indicate 10 grams of carbohydrates per 1 Unit of insulin.
In addition to that, to know the amount of insulin that should be applied in total, the following steps must be followed:
- 1. Monitor blood glucose before each meal;
- 2. Calculate the units of rapid insulin based on carbohydrate intake;
- 3. Adjust the insulin dose already calculated, according to the blood glucose value prior to ingestion;
The following table shows the rapid insulin adjustment that should be made, based on the blood glucose calculated before the meal:
| Pre-ingestion glycemia | rapid insulin adjustment |
|---|---|
| < 50 mg/dl | Decrease 2 to 3 Units of insulin from what was calculated by the intake |
| 50 to 70 mg/dl | Decrease 1 Unit of insulin from what was calculated by the intake |
| 70 to 130 mg/dl | According to the Und of insulin calculated by the intake |
| 130 to 150 mg/dl | According to intake + 1 Unit of insulin |
| 150 to 200 mg/dl | According to intake + 2 units of insulin |
Example to calculate the amount of insulin
Following the previous example, if the person is going to eat 60 grams of carbohydrates for breakfast, glucose is also measured before the meal and it is 140 mg/dl. So, taking into account that for every 15 g of carbohydrates, 1 unit of insulin must be administered, the following calculation must be made:
1 . Divide 60 g of carbohydrates by 15 g, resulting in 4 units of insulin according to intake.
2. If the person has 140 mg/dl, 1 Unit of Insulin should be added, resulting in 5 Units of total insulin.
Therefore, this person should take 5 Units of insulin in total to be able to eat the indicated menu and maintain stable glucose levels.
Benefits of carbohydrate counting
The benefits of carbohydrate counting are as follows:
- Greater freedom in meals;
- Better glycemic control;
- Allows flexibility in social life;
- Allows weight control.
In addition to that, it reduces the chances of diabetes complications, such as hypoglycemia, hypoglycemia, diabetic neuropathy, among others.
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