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October 29, 2015 By Urvashi Sareen Leave a Comment

Importance of CARBOHYDRATE Counting?

carbohydrates-foods-2

What is carbohydrate counting?

Carbohydrate counting helps one keep track of the amount of sugar, known as carbohydrates that you eat. If you are detected with, it is important to learn about carbohydrates found in food. Keeping track of your carbohydrate intake will help you control your blood sugar levels.

What is a carbohydrate?

A carbohydrate is a food that is turned into sugar (glucose) when you digest it. Any carbohydrate food will raise your blood sugar. Complex carbohydrates raise sugar more slowly (it takes your body longer to digest and absorb these) while simple carbohydrates or sugars can raise your sugar level more quickly.

Where are carbohydrates found?

Carbohydrates are naturally found in many different foods.

CARBOHYDRATE

NOT A CARBOHYDRATE

BREAD
ROLLS
TORTILLA
RICE
PASTA
POTATO
CORN
DRIED BEANS
SODAS
FRUIT
FRUIT JUICE
MILK
YOGURT
CANDY
CAKE
COOKIES
ICE CREAM
BEEF
CHICKEN
FISH
LAMB
BUTTER
MAYONNAISE
CARROT
CUCUMBER
LETTUCE
CHEESE
EGGS
PORK
TURKEY
MARGARINE
OIL
CAULIFLOWER
GREEN BEANS
ZUCCHINI

Some carbohydrate foods may be used less often in your diet due to high potassium, sodium, or phosphorus content. Your coach will help you know which foods are best for you.

What is a serving size of carbohydrate?

A serving size of carbohydrate is the amount of food that will give you about 15 grams, or one serving, of carbohydrate. Serving sizes to reach 15 grams of carbohydrate vary between foods.

The following foods are examples of one carbohydrate choice:

1 slice of bread
1 cup of fresh fruit
½ cup of canned fruit
¾ cup dry cereal
¾ cup hot cereal
½ cup mashed potatoes
½ cup corn
½ cup of pasta
1/3 cupof rice
1 medium sugar cookie
1 small piece cake, no icing
½ cup non dairy creamer
4 oz. juice or regular soda
6 pieces of hard candy

1 Fruit = 1 Milk = 1 Starch = 1 Low Calorie Dessert

Carbohydrate Counting and Meal Planning

Important things to remember when counting carbohydrates:

  1. Eat at the same time every day to keep blood sugars even.
  2. Eat the same amounts of carbohydrate at each meal and snack.
  3. Eat a meal or snack every 3-4 hours to keep blood sugars even.
  4. Do not skip meals.

The amount of carbohydrate you need will depend on your weight and activity level. In general, 3 to 6 servings of carbohydrates are recommended at meals and 1 to 3 servings are recommended at each snack.

You can check food labels for the grams of carbohydrates and convert the grams into servings. For example:

15 grams = 1 serving
30 grams = 2 servings
45 grams = 3 servings

Ask your GOQii coach to help with your carbohydrate intake.

Breakfast:___________________# of Carbohydrate Servings
Morning Snack:__________________# of Carbohydrate Servings
Lunch:_________________# of Carbohydrate Servings
PM Snack:_________________# of Carbohydrate Servings
Dinner:__________________# of Carbohydrate Servings
Bedtime Snack:_________________# of Carbohydrate Servings

 

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