Carbohydrate Counting

What is carbohydrate counting?

• Carbohydrate counting, or "carb counting," is a meal planning technique for managing your blood glucose levels.
• The balance between the carbohydrates you eat and insulin determines what your blood glucose level will be after eating.
• Finding the right amount of carbohydrate depends on many things including how active you are and what, if any, medicines you take.
• Carbohydrate counting can also help you plan your meals. 

Foods containing carbohydrate

• Ø  Breads, crackers, and cereals
• Ø  Pasta, rice, and grains
• Ø  Starchy vegetables, such as potatoes, corn, and peas
• Ø  Beans and legumes
• Ø  Milk, soy milk, and yogurt
• Ø  Fruits and fruit juices
• Ø  Sweets, such as cakes, cookies, ice cream, jam, and jelly

Food list for carbohydrate counting

1 serving is about 15 g carbohydrate

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Grains	1 Serving = 15 g carbs
Cooked rice (white/brown)	½ cup or 1 scoop
Bread (white or whole wheat)	1 slice (1 ounce)
Bun (white or whole wheat)	½ of a small
Crackers, round butter style	6 pieces
ready-to-eat cereal	¾ cup
Cooked cereal (oatmeal, grits, etc.)	½  cup cooked
Macaroni, noodles, pasta or spaghetti	1/3 cup cooked
Pancakes and waffles	1 (4-inch diameter)
Roti (bajra, makai, jowar)	½ piece
Paneer paratha	½ piece
Paratha or thepla	¾ piece
Idli	1 small
Tamarind rice, bisi bhela Bhath	1/3 cup
biryani/pulao*meat	½ cup
Beans & Legumes	1 Serving = 15 g carbs
Baked beans	1/3 cup cooked
Beans (navy, black, kidney, red, etc.)	1/2 cup cooked
Lentils	1/2 cup cooked
tomato dhal, mung dal cooked	½ cup cooked
thin mixed dal	1 cup cooked
Besam	1/3 cup
Starchy Vegetables	1 Serving = 15 g carbs
Baked potato (regular or sweet)	1/2 medium (4 inches long)
Corn	1/2 cup cooked
French fries, regular cut	10-15 fries
plantain green	1/3 cup
Peas	1/2 cup cooked
Winter squash (acorn, butternut, etc.)	1 cup cooked
Vegetable korma	1/3 cup
Vegetable soup	1 cup
Fruits	1 Serving = 15 g carbs
Apple	1 small
Mango	1 small
Banana	1/2 medium
Blackberries/Blueberries	3/4 cup
Canned fruit (in light syrup or juice)	1/2 cup
Grapefruit	1/2 large
Grapes	17 small
Honeydew melon	1 cup
Orange	1 small
Peach	1 small
Pear	1 small
100% Fruit Juices	1 Serving = 15 g carbs
Apple juice	1/2 cup
Cranberry juice	1/3 cup
Grape juice	1/3 cup
Grapefruit juice	1/2 cup
Orange juice	1/2 cup
Pineapple juice	1/2 cup
Dairy Products	1 Serving = 15 g carbs
fat-free or reduced-fat milk	1 cup
soy milk	1 cup
Yogurt (plain, light or sugar-free)	2/3 cup
Sweets & Snacks	1 Serving = 15 g carbs
Cookies	2 small
Frozen yogurt, regular	1/2 cup
Ice cream (light)	1/2 cup
Popcorn (plain or air-popped)	3 cups
Pudding (sugar-free)	1/2 cup
shrikand	1 cup
Thin mathias	2 ps
Mohanthal, magas  1 ½” x 1 ½”	1 ps
med rasgollah	1
rasmalai	1 small

Other Foods

• Count 1 cup raw vegetables or ½ cup cooked no starchy vegetables as zero carbohydrate servings or “free” foods. If you eat 3 or more servings at one meal, count them as 1 carbohydrate serving. 
• Foods that have less than 20 calories in each serving also may be counted as zero carbohydrate servings or “free” foods.