Smart eating: Carbohydrate Counting for Indian Foods
When a person uses carbohydrate counting, the focus is on the carbohydrate in the food. This is due to the fact that carbohydrate raises your blood glucose much more rapidly than the other two macronutrients that provide calories; protein and fat (excluding alcohol, which is not a macronutrient).
Following is a more complete list of the food groups whose calories are mainly from carbohydrate:
• Starches: rice, pasta, bread, cereal, crackers
• Starchy vegetables: potatoes, corn, green peas, beans and lentils
• Fruit and fruit juices
• Non Starchy vegetables: spinach, tomatoes, cauliflower
• Dairy Foods: yogurt, milk, and other dairy foods
• Sweets / Desserts: cakes, cookies, candy
• Beverages high in sugar
Carbohydrate Counting and Blood Glucose Control?
Blood glucose levels are directly related to the amount of carbohydrate one eats. If the amount of carbohydrate is tracked at meals and snacks, and the blood glucose levels are taken before and two hours after the meal; a trend or pattern will emerge. Keeping an eye on the carbohydrate intake daily and eating the same amount each day, will assist in maintaining the blood glucose levels within the target range.
How much Carbohydrate should a person eat?
For a female, a basic rule of thumb for estimating the carbohydrate servings is approximately 45-60 grams of carbohydrate, or three to four carbohydrate servings per meal. For males, it is four to five carbohydrate servings per meal or 60-75 grams of carbohydrate per meal.
Tips for Successful Carbohydrate Counting
• Educate Yourself: Attend support group meetings on diabetes and obesity offered at “Obesity and diabetes clinic” of Asian institute of gastroenterology, Hyderabad (Enquire at +91-9866646942 or mail to us firstname.lastname@example.org).
• Start small: Pay attention to portion size, Learn what average portion sizes look like and avoid large meals when eating out. Share your meal when eating out.
• Learn to read the nutrition facts label
• Be consistent
• Find Technology that works for you and use it: You may use the Lose it i-phone app to look up food’s carbohydrate counts.
• Figure out what you can’t eat: Most people with diabetes can eat anything in moderation, but carbohydrate counters sometimes find foods that just aren’t worth the glucose spikes.
• Study your body
• Plan it out
• When you are at a restaurant. Learn how to improvise
• Be smart about mindless munching