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A carbohydrate (or "carb") is a sugar molecule "chain" that the body uses for fuel. Carbohydrates are found in nearly every food and include starches, sugars and fiber. All carbohydrates raise blood glucose levels.
Our bodies convert many food nutrients to glucose, which is the fuel that runs our bodies. With carbs, this conversion process happens much faster than with other nutrients - usually within two hours. This is why people with diabetes have to pay such close attention to foods, and why keeping track of what you eat can help control blood glucose.
When it comes to glucose control, it may seem as if all carbs are the same. But for better health and energy, you should choose "high octane" carbohydrates - those with more vitamins, minerals, and fiber. Foods like:
- Whole grains and the breads and cereals made from them
- Dried beans, lentils, and legumes
- Crackers and cookies with less than 3 grams of fat
- Low-fat or skim milk and dairy products
- Fresh fruits and juices and canned fruits made without added sugar
Carb Counting
Carbohydrate counting, or carb counting, is a meal planning system in which you eat a specific number of carbohydrate grams at each meal or snack. While it can be an effective plan for anyone, it is especially helpful for people with diabetes. Carb counting lets you eat a wide variety of foods, as long as you stay within your per-meal allowances of carbs.
For people using insulin, carb counting is also used to help determine how much insulin to inject.
Carb counting is easy to learn. Most people feel it gives them flexibility in food choices, making social situations and eating out easier. The most compelling reason to use carb counting is simply because it can improve blood glucose control. However, before you start, consult your dietitian or health care provider. There is no meal planning approach that's right for everyone - each person needs an individualized plan.
What You Should Do:
- As part of a balanced meal plan, work with a registered dietitian (RD) -- preferably one who is also a certified diabetes educator -- to determine the number of carbohydrate grams you should have at each meal or snack
- For the foods you want to eat, get carb information from food labels and other sources (books, by measuring/calculating by hand, etc.)
- Keep track of your meal selections and blood glucose levels, and look for patterns of highs and lows that could be associated with specific foods.
- Review your records with your health care team. You can learn to eat more or less of certain foods based on how they affect your blood glucose.
- Try Counting Carbohydrates: For anyone with diabetes, counting carbohydrates is an essential skill. (November 2003)
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