Wednesday, December 26, 2012
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
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.