Diabetesis a chronic health condition that pops up if too much sugar, orglucose, is in the blood.
Fortunately, withproper treatmentand dietary changes,adverse health outcomescan be prevented.
For people with diabetes, the body is unable to use insulin properly or produce enough insulin.
Verywell / Jessica Olah
This leads to high glucose levels circulating in the blood.
Verywell / Jessica Olah
Why Should I Count Carbs?
Carb counting is a flexible way to eat the foods you enjoy while maintaining a low-carb diet.
This can cause blood glucose levels to rise and fall at very fast rates.
Sugar is naturally found in fruits and milk.
It’s also frequently added to packaged foods like candy and sodas.
Starches are found naturally in many foods that we eat.
This includes bread, pasta, rice, and certain vegetables, like potatoes and corn.
Aim for consuming whole, minimally processed starches.
Whole grains provide fiber and other vitamins and minerals essential for good health.
Fiberis a plant-based nutrient that the body can’t digest.
It helps you feel full and slows digestion.
Foods high in fiber can reduce your risk of heart disease and help to manage blood sugar.
Good sources of fiber include whole grains, nuts, seeds, and beans.
This means that if you take in 1,800 calories daily, 800900 calories should come from carbohydrates.
Each gram of carbohydrate is four calories, so you would need around 200225 grams of carbs each day.
What’s the Right Amount of Carbs to Eat?
For instance, one-half cup of cooked broccoli contains just 5 grams of carbohydrates.
Protein and fat sources do not contain enough carbohydrates to count toward your daily allowance.
Sample Day of Eating
The following sample meal plan provides roughly 1,800 calories.
It is divided into 4060 grams of carbohydrates per meal and 1530 grams of carbohydrates per snack.
The amount of carbohydrates per food is listed in parentheses.
Measuring out serving sizes greatly improves accuracy and helps you to become familiar with portion sizes.
For some foods, you may find it helpful to use a food scale for an accurate measurement.
This is a great tool to help you keep track of your carb intake.
Summary
Counting carbs is a proven method to promoteglycemic control(managing your blood sugar levels).
The goal is to choose more nutrient-dense carbohydrates that include vitamins, fiber, and minerals.
Pair these with lean proteins, non-starchy vegetables, and healthy fats for a balanced diet.
If you eat 1,800 calories per day, around 900 of them should come from carbs.
During times of stress, your body releases the stress hormone cortisol.
When cortisol levels are high, your body doesn’t properly respond to insulin.
This causes elevated blood sugar levels.
Popcorn, Greek yogurt, and boiled eggs are all excellent on-the-go snacks for people with diabetes.
Raw vegetables paired with hummus is also a great option.
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American Diabetes Association.Get to know carbs.
American Diabetes Association Professional Practice Committee.5.
Facilitating behavior change and well-being to improve health outcomes:Standards of medical care in diabetes2022.Diabetes Care.
2022;45(Supplement_1):S60-S82.
doi:10.2337/dc22-S005
Centers for Disease Control and Prevention.Diabetes and carbs.
Michigan Medicine of University of Michigan Health.Diabetes: counting carbs if you don’t use insulin.
Diabetes Education Online of the University of California.Blood sugar & other hormones.
