Step 1:

Identify carbohydrates in foods. The body breaks carbohydrates down into glucose, which raises blood sugar levels. Foods that raise blood sugar are grains, starchy vegetables, fruits, milk and legumes. Watch portion sizes and the amount of fat you use.

Step 2:

Set carbohydrate goals with a Dietitian or Diabetes Educator. Try to meet your daily goals plus or minus 5 grams.

Step 3:

Write down grams of carbohydrates you consume. Using measuring cups or food scales may be helpful in figuring out portion sizes.

Find Carbohydrate Values on the Nutrition Facts Panel

• The amount is for the serving size given. Compare your serving size to figure out the amount of carbohydrate you are eating.
• The total amount of carbohydrate in grams is listed first. This number includes starch, sugars and fibre (starch is not listed separately). Fibre does not raise blood glucose and should be subtracted from the total carbohydrate. That number will give you the total available carbohydrate – the amount that will cause your blood sugar to rise.

Things to consider:

• One serving of carbohydrate is 15 grams. This is also called “one carbohydrate choice”.
• A snack will usually contain 15-20 g of carbohydrate. A meal will usually contain 30-50 g of carbohydrate.

Sample Carbohydrate Counting

Adapted From: www.diabetes.ca

Handy Portion Guide

Your hands can be very useful in estimating appropriate portions. When planning a meal, use these portion sizes as a guide.