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Carbohydrates & Diabetes

Carbohydrates are the foods that raise your blood sugar. Eating carbohydrates requires planning because of their effect on blood sugar control. This is the key to managing diabetes.

When you look at a Nutrition Facts Panel on a food product, two very important pieces of information to note are the amount of carbohydrate and the amount of fibre. Subtract the grams of fibre from the grams of carbohydrate to give you the total available carbohydrate. This is the amount that affects your blood sugar.

Foods that are mostly made of carbohydrates are bread, pasta, potato, rice, milk, yogurt, beans, lentils, fruits, sugary treats and starchy vegetables like squash and peas. Most vegetables contain very little carbohydrate. Try to fill half your plate at mealtimes with vegetables.

A good rule of thumb to follow is to aim for 30-50 g of carbohydrate for your main meals and about 15-20 g of carbohydrate for your snacks.

Eating fibre throughout the day can help with blood sugar control. Health Canada recommends consuming 25-30 g of fibre each day. Excellent high fibre choices are beans, cereals made with bran, foods made with whole grains, fruits and vegetables.

You may want to speak to a registered dietitian about the amount of carbohydrate in your diet that would work best for you.

Below is a list of products that can help you make smart carbohydrate choices by choosing higher fibre, no added sugar or lower calorie products.

Beverages Calories Carbs (g) Fibre (g) Low in Fat
Crystal Light Low Calorie Drink Mix, All Flavours (250 ml prepared serving) 0 - 5 0 - 1 0 Fat-Free
Crystal Light Singles Low Calorie Drink Mix all flavours (500 ml prepared serving) 5 - 10 0 - 2 0 Fat-Free
Kool-Aid Jammers 10 Calories per 200 mL serving (All Flavours) 10 2 0 Fat-Free
Kool-Aid Sugar-Free Drink Mix, All Flavours (250 mL prepared serving) 0 0 0 Fat-Free
Maxwell House Café French Vanilla Calorie-Wise Instant Coffee Beverage Mix (10 g, approx. 175 mL prepared) 50 6 0  Check
Maxwell House Café Suisse Mocha Calorie-Wise Instant Coffee Beverage Mix (11 g, approx. 175 mL prepared) 50 6 0  Check
Dressings and Sauces Calories Carbs (g) Fibre (g) Low in Fat
Kraft Signature Vinaigrette Dressings all varieties (15 mL) 30-60 2 - 4 0 Low SFA0 TFA
Kraft Calorie-Wise Dressing, All Varieties (15 mL)25%-58% less calories than regular Kraft Signature Dressings 5 - 45 0 - 2 0 Reduced in Fat
Kraft Fat-Free Dressing, All Varieties (15 mL) 5 - 25 1 - 6 0 Fat-Free
Kraft Calorie-Wise Miracle Whip Dressing (15 mL) 30 3 0 Reduced in Fat
Kraft Regular BBQ Sauce (30 mL) 45 11 0 Fat-Free
Main Meals and Side Dishes Calories Carbs (g) Fibre (g) Low in Fat
Kraft Smooth Peanut Butter Light – 25% less fat than our Regular Smooth Peanut Butter (15 g) 80 5 1 Reduced in Fat
Kraft Crunchy Peanut Butter Light – 25% less fat than our Regular Crunchy Peanut Butter (15 g) 80 6 1 Reduced in Fat
Philadelphia Brick Cream Cheese Light – 30% less fat than our Regular Brick Cream Cheese (15 g) 35 1 0 Reduced in Fat
Philadelphia Strawberry Cream Cheese Spread Light – 38% less fat than our Regular Strawberry Cream Cheese Spread (15 g) 35 3 0 Reduced in Fat
Philadelphia Mixed Berry Cream Cheese Spread Light – 53% less fat than our Regular Mixed Berry Cheese Spread (15 g) 30 3 0 Reduced in Fat
Philadelphia Cream Cheese Spread Light – 44% less fat than our Regular Cream Cheese Spread (15 g) 30 1 0 Reduced in Fat
Kraft Cracker Barrel Cheddar Cheese Light – 40% less fat than our Regular Cheddar Cheese (30 g) 90 <1 0 Reduced in Fat
Kraft Swiss Cheese Light – 42% less fat than our Regular Swiss Cheese (30 g) 90 <1 0 Reduced in Fat
Kraft Colby Cheese Light – 42% less fat than our Regular Colby Cheese (30 g) 85 <1 0 Reduced in Fat
Kraft Monterey Jack Cheese Light – 43% less fat than our Regular Monterey Jack Cheese (30 g) 90 <1 0 Reduced in Fat
Kraft Part Skim Mozzarella Cheese (30 g) 85 <1 0 Reduced in Fat
Kraft LiveActive Cheddar Cheese with Probiotic Cultures (30 g) 120 1 0 No
Kraft Singles Slices Light – 29% less fat than our Regular Singles Slices (21 g) 50 2 0 Reduced in Fat
Kraft Fat-Free Singles Slices, All Flavours (21 g) 30 1-2 0 Fat-Free
Cheez Whiz Process Cheese Product Light – 36% less fat than our Regular Process Cheese Product (30 g) 60 4 0 Reduced in Fat
Desserts and Snacks Calories Carbs (g) Fibre (g) Low in Fat
Jell-O Jelly Powder Light, All Flavours – 87 - 93% less calories than our Regular Jell-O Jelly Powders (125 mL) 5 - 10 0 0 Fat-Free
Jell-O Fat-Free Instant Pudding, All Flavours (125 mL) 25 - 35 6 - 8 0 - 1 Fat-Free
Jell-O No Sugar Added Refrigerated Pudding Snacks, all flavours (113 g cup) 60 13 - 14 0 - 1 Check
Jell-O Mixed Berry Smoothie Pudding Snacks (113 g) 100 18 0 Check
Jell-O Strawberry/Banana Smoothie Pudding Snacks 100 18 0 Check
Cool Whip Aerosol Topping Light – 25% less fat than our Regular Cool Whip Aerosol Topping (45 mL) 25 3 0 Reduced in Fat
Cool Whip Whipped Topping Light – 1/3 less fat than our Regular Cool Whip Topping (45 mL) 35 4 0 Reduced in Fat
Condiments Calories Carbs (g) Fibre (g) Low in Fat
Sweet n' Low Low Calorie Sweetener (0.8 g) - w sodium cyclamate 0 0 0 Fat-Free
Sweet n' Low Low Calorie Sweetener (0.8 g) - w aspartame 0 0 0 Fat-Free
® Sweet n’ Low is owned and licensed by Cumberland Packaging, Brooklyn, N.Y.
Carbohydrates & Diabetes