A diabetes diagnosis often leads to lifestyle changes, including paying closer attention to what you eat. Tracking the carbohydrates (carbs) in foods can help you manage blood sugar levels to help you stay healthy.
Your body uses carbs as fuel. Carbs turn into glucose and affect your blood glucose more than other foods do. That's why carb counting can be an important meal planning tool for managing diabetes, especially if you take insulin at mealtime.
Carb counting 101
You can count the grams of carbohydrate in your foods and drinks and match it to your dose of insulin, along with your physical activity level. You'll pay special attention to foods containing carbs, which include:
- Grains, such as bread and pasta.
- Starchy vegetables, such as potatoes and corn.
- Fruits, such as apples, berries, grapes, citrus fruits and peaches.
- Dairy products, such as milk and yogurt.
- Sweets, such as cookies and cake.
- Beans.
For diabetes meal planning, one carb serving is about 15 grams of carbohydrate. The total amount of carbs you can consume to stay within your target blood sugar range depends on your age, weight and exercise level.
Examples of how to count carbs
One way to count carbs is the insulin-to-carb ratio. You'll count the grams of carbohydrate in the foods you plan to eat. Then you'll determine how much insulin—based on the carb count of that meal—you'll need to take. This method is typically recommended if you take insulin by shots or pump. This can include people with type 1 diabetes and some people with type 2 diabetes.
The Diabetes Plate Method is another way to count carbs. With this method, you'll limit the grams of carbohydrate based on portion sizes. Using a dinner plate, you'll put non-starchy vegetables, such as broccoli, greens, tomatoes and carrots, on half the plate; meat or another protein on one-fourth of the plate; and a grain or starch, such as corn and peas, on the last fourth. Plus, a small serving of fruit and a small amount of dairy. A ½ cup of berries and 1 cup of skim milk, for example.
Team up with experts
Yes, diabetes may bring changes to your lifestyle, but you can do this. Get a jump-start by asking your primary care doctor for help. Grundy County Memorial Hospital also has several resources, including two registered dietitian nutritionists who specialize in diabetes prevention and management. Diabetes provider, Deb Van Dyke, also sees patients at the GCMH Specialty Clinic on the second and fourth Tuesdays of the month. Teaming up with an expert can make the process easier and help you figure out the best carb-counting method for you.