Page 27

Living Well with Diabetes

Learn About Carb Counting You can learn to figure out how much carbohydrate you are eating every day. Ask your dietitian to teach you a technique called “carb counting.” This system helps you keep track of the carbohydrates you eat at each meal. There are different ways to do carb counting. See the chart below to learn more. Carb Counting • When you count carbohydrate grams, you use the “Nutrition Facts” label on packaged foods. The label tells you the actual carbohydrate amount (in grams) in a food. • To give you an idea of how much carbohydrate is in food: 1 slice of bread = 15 grams of carbohydrate 1 apple = 15 grams of carbohydrate 1 cup milk = 12 grams of carbohydrate • A dietitian can help you determine how many grams of carbohydrate to have at each meal. (If you take insulin, you will also learn how to adjust your mealtime insulin based on your carbohydrate intake.) • The dietitian will help you determine how many carbohydrate servings to have at 27 each meal and snack. • This method is a good way to get started with carb counting. Chapter 3: Creating a Meal Plan Carb Counting Quick Reference The “Nutrition Facts” label on packaged food tells you how much carbohydrate is in the food. (See page 29 to learn about reading food labels.) But some foods, such as fresh vegetables, don’t have labels. Or you may be eating away from home, where food is already removed from its packaging. If you are counting carbs, learn how much carbohydrate is in foods that you eat often. Use this chart to note how much carbohydrate many common foods include. Remember: Read the food label and use a tool like MyFoodAdvisor™ to explore how much carbohydrate is in your favorite foods. Grains (starches) Bagel (Panera), 1 bagel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60g Bread, 1 slice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Crackers (saltines), 6 crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13g Doughnut (medium, yeast, glazed), 1 doughnut . . . . . . . . . . . . . . . . 30g Graham cracker (2½ inches sq), 3 crackers . . . . . . . . . . . . . . . . . . . . 16g Muffin (banana nut), 1 muffin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60g Oatmeal, ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14g Pasta, 1/3 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12g Pita bread (white, 6 inch), ½ pita . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17g Popcorn (microwave, 94% fat free), 3 cups . . . . . . . . . . . . . . . . . . . . 14g Pretzels (sticks or rings), ¾ oz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17g Rice (long grain white), 1⁄3 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Tortilla, 1 tortilla . . . . . . . . . . . . . . . . . . 6 inch corn 12g, 6 inch flour 15g Tortilla chips, 1 oz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17g Starchy Vegetables and Beans Beans, ½ cup . . . . . . . . garbanzo 27g, pinto 18g, kidney 20g, black 21g Baked beans (pork & tomato sauce), 1⁄3 cup . . . . . . . . . . . . . . . . . . . 15g Corn, frozen cooked, ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16g Lentils, cooked, ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Peas (frozen, green), ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11g Potato (baked or boiled with skin), 3oz . . . . . . . . . . . . . . . . . . . . . . . 18g Potato (mashed, no gravy KFC), 1 small . . . . . . . . . . . . . . . . . . . . . . . 15g Winter squash (calabaza, Spanish pumpkin, auyama), 1 cup . . . . . . 17g Fruits Apple (small, unpeeled), 1 apple (4oz) . . . . . . . . . . . . . . . . . . . . . . . . 14g Applesauce (unsweetened), ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . 14g Apple juice (Juicy Juice from Wendy’s), 1 serving . . . . . . . . . . . . . . . 22g Banana (extra small), 4 inches long . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Blueberries, ¾ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16g Cantaloupe (cubed), 1 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13g Fruit cocktail (extra light syrup), ½ cup . . . . . . . . . . . . . . . . . . . . . . . 14g Grapes, 17 grapes (3oz) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Orange (small), 1 orange (6½ oz) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Orange juice (fresh), ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13g Peach, medium peach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14g Peaches (canned in extra light syrup), ½ cup . . . . . . . . . . . . . . . . . . . 14g Pear (large), ½ cup (4oz) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18g Pineapple (canned, drained), ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . 14g Raisins, 2 Tbsp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14g Raspberries (fresh), 1 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Strawberries, 1¼ cup whole berries . . . . . . . . . . . . . . . . . . . . . . . . . 14g Dairy Products Ice cream, ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15g Milk (2%, acidophilus), 1 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11g Pudding (reduced fat), ½ cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26g Soy milk (fat-free or low-fat), 1 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . 6g Yogurt (plain, low-fat), 6oz . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12g Yogurt (frozen, fat-free), 1⁄3 cup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13g Source: MyFoodAdvisor, tracker.diabetes.org/. American Diabetes Association, Inc. This reference guide is not intended as a substitute for professional medical care. Only your healthcare provider can diagnose and treat a medical problem. ©2007,2008,2011,2012,2015 StayWell, LLC. www.staywell.com 800-333-3032. All rights reserved. Made in the USA. Print out this handy reference. Carb Counting Quick Reference The “Nutrition Facts” label on packaged food tells you how many grams of carbohydrate are in the food. (See page 29 to learn about reading food labels.) But some foods, such as fresh vegetables, don’t have labels. Or you may be eating away from home, where food is already removed from its packaging. If you are counting carbs, learn the serving sizes of carbohydrate-containing foods that you eat often. Use this chart to look up the serving sizes of many common foods.


Living Well with Diabetes
To see the actual publication please follow the link above