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.