Carbohydrate Counting for a Diabetic Diet | Roswell Park Nutrition

Summary

This video provides an introduction to carbohydrate counting for people with diabetes, explaining the essential steps to calculate caloric goals and determine daily carbohydrate intake. It covers how to identify carbohydrate servings in common foods like bread, pasta, fruit, and yogurt, as well as the importance of understanding food labels. The video also highlights the difference between high and low glycemic carbohydrates and how they affect blood sugar levels. With practical examples and guidance, it serves as a helpful resource for anyone beginning to manage their carbohydrate intake, with the advice to consult a dietitian for further support.

Takeaways

• 😀 Determine your caloric goal by calculating your weight in kilograms (weight in pounds ÷ 2.2).
• 😀 Multiply your weight in kilograms by 29 to estimate your daily maintenance calories.
• 😀 Your carbohydrate goal for the day should be 40-60% of your total calories, as carbohydrates provide energy and support activity.
• 😀 Carbohydrates come from starches (e.g., bread, pasta, rice), simple sugars, fruits, and dairy products.
• 😀 Examples of one carbohydrate serving include 1/3 cup of pasta, a tablespoon of sugar, or a medium-sized fruit like an orange.
• 😀 A medium-sized sweet potato (1 cup) is about two carbohydrate servings, and a baked potato without the skin is one serving.
• 😀 Dairy products like milk or plain yogurt (without added sugar) provide one carbohydrate serving per cup.
• 😀 Total carbohydrate content on food labels (not just added sugars) is important when counting carbs.
• 😀 Fruits like oranges, apples, and berries provide one carbohydrate serving per medium fruit or cup.
• 😀 Every 15 grams of carbohydrate equals one carbohydrate choice, so use this when reading food labels.
• 😀 The glycemic index matters: high glycemic carbs (e.g., donuts) enter the bloodstream quickly, while low glycemic carbs (e.g., plain yogurt) are absorbed more slowly.
• 😀 Managing carbohydrate intake throughout the day is essential for glucose control, and a typical 2,000 calorie plan includes specific carbohydrate servings per meal and snack.

Q & A

What is the first step in carbohydrate counting for people with diabetes?

The first step in carbohydrate counting is to determine your caloric goal by finding your weight in kilograms. This is done by dividing your weight in pounds by 2.2, and then multiplying the result by 29 to calculate your maintenance calories.

How do you calculate your weight in kilograms?

To calculate your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 152 pounds, divide that by 2.2 to get 69 kilograms.

What percentage of total calories should come from carbohydrates?

Carbohydrates should make up approximately 40% to 60% of your total daily calories, as they provide energy and support activity.

What are some common sources of carbohydrates?

Carbohydrates can be found in starches such as bread, pasta, rice, potatoes, corn, and simple sugars like desserts, honey, and syrup.

How much is one carbohydrate choice equivalent to in terms of food servings?

One carbohydrate choice is equivalent to approximately 1/3 cup of pasta or rice, one tablespoon of sugar or honey, a small potato, or a 1/2 cup of cooked pasta.

What is the significance of 'glycemic index' in carbohydrate counting?

The glycemic index refers to how quickly carbohydrates enter the bloodstream. High glycemic carbohydrates (like donuts or pastries) enter the bloodstream quickly, while low glycemic carbohydrates (like plain yogurt) enter slowly, which can help in better glucose control.

What is an example of a low glycemic carbohydrate?

Plain yogurt is an example of a low glycemic carbohydrate. It breaks down more slowly in the bloodstream compared to high glycemic options.

How do you calculate the carbohydrate content from food labels?

Each 15 grams of carbohydrate equals one carbohydrate choice. When reading a food label, look at the total carbohydrate content. For example, if a yogurt has 12 grams of carbohydrate, it’s approximately one carbohydrate choice.

What does a 2,000-calorie eating plan with carbohydrate counting look like?

A 2,000-calorie eating plan with carbohydrate counting might include four carbohydrate choices per meal and three carbohydrate choices for a snack. For instance, breakfast could have two slices of toast, a serving of juice, and a serving of yogurt, each contributing one carbohydrate choice.

Why is it important to consult a dietitian for carbohydrate counting?

It’s important to consult a dietitian because they can provide personalized guidance and help you understand how to apply carbohydrate counting effectively based on your specific health needs and goals.