how to count carbs
Published on Dec 26, 2015
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how to count carbs
Gina Easley BSN,RN-BC
“Only 23% of adolescents estimated daily carbohydrate within 10 grams of the true amount despite selection of common meals. For dinner meals, individuals with accurate estimation of carbohydrate grams had the lowest A1C values” (Bishop et al., 2009)
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- Carbohydrate counting is essential for clients living with diabetes.
- Accurate carbohydrate counting results in tighter blood sugar control.
- Better blood sugar control leads to lower HbA1C
- and less diabetic complications throughout the lifespan.
- Carbohydrate counting can be fun and easy.
Step one
- Picture your plate
- Start with half a plate of non-starchy vegetables
- Divide the other half into thirds
- Protein, starch and dairy or fruit go into remaining sections.
Create your plate!
STEP TWO
- Measure your foods!
- Use a scale, measuring cup, or measuring spoon
- Can use parts of hand to measure certain foods
- Be as accurate as possible, it all adds up!
- Many "free" foods add up to several grams carbs
Photo by hangdog
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Step three
- Look up food item in the Calorie King book (Borushek, 2012)
- Can search by type of food, IE "Bread", "Salads"
- Can search in index for the food item
- IE "Mr Goodbar", "Nachos", "Gelato"
- If unable to find an item, look for similar items.
practice!
Sample breakfast
- Two eggs, scrambled (p.91) = 2 grams carb
- Two strip pepper bacon - (p. 126)- no carbs!
- Grits, 1/2 cup ... hmm can't find grits in the index
- What's it made of? Corn... look under "corn grits"
- Corn grits, 1/2 cup (p. 98)- 15 grams carb
Think about the "Extras"
- Besides the obvious food items, what else is on the plate?
- The sample plate isn't just plain eggs or plain grits
- Think about any extra condiments, dips or sauces
- 1 oz grated cheddar (hiding on grits) = 1 gram carb
- 1 Tbsp butter (used to cook eggs)= "free"/ no carbs
Total grams of carbohydrate for sample breakfast = 18
Practice 2
SAMPle dinner
- Asparagus, roasted, 4 spear = 3 gram carb
- Prawns, 3 oz= "free"
- Halibut, 3 oz= "free"
- Potatoes, mashed, 3/4 cup (p.159)= 27 grams
- 30 grams carb total
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- Follow dietary guidelines prescribed by endocrinologist
- Some clients are allowed 60-90 grams of carb per meal
- Some clients are allowed less carbs; each plan is unique
- Count carbohydrates accurately so that insulin doses are accurate
- Ask for help when unsure of count, consult nutrition labels too.
