Count Your Carbs And Eat them TOO!

Presented By: Meaghan Anderson MS, RD, LD, CDE

Insulin amount is matched to food amount

Insulin

For Type 1 Diabetes…

This nutrient has the most effect on blood sugar?

A. Carbohydrate

B. Fat

C. Fiber

D. Protein

E. Sugar

Why Count Carbs???

• BETTER GLUCOSE CONTROL– Carbohydrate is the primary nutrient that

raises post meal blood sugars• Allows for more flexibility with food

choices• Easy to teach and learn

Macronutrient Conversion to Blood Glucose

Food Groups Containing Carbohydrate

Fruits

Starches and Breads

Milk

Sweets

Which of the following is not equal to 1 carb choice of the bread group?

A. 1 slice breadB. 1 small rollC. ½ cup pastaD. 15 french fries

Bread Group• Bread

– 1 slice– ½ bun– Small dinner roll– 1 small flour tortilla– 2 small corn tortillas

• Potato– ½ cup mashed– 10-15 french fries– 3 oz potato

• Pasta– 1/3 cup noodles– 1/3 cup rice

• Cereal– ½ cup cooked– ¾ cup unsweetened– ½ cup sweetened

• Starchy Vegetables– ½ cup corn– ½ cup peas– ½ cup beans – 1/3 cup baked beans

Which of the following is not equal to 1 carb choice of the fruit group?

A. 1 cup melonB. 15 grapesC. 1 bananaD. 1 medium peach

Fruit Group

• Medium apple, orange, peach or pear

• ½ cup applesauce• ½ banana• ½ cup juice• 1 cup berries• 12-15 cherries or

grapes• ½ cup canned fruit• 1 cup melon

Which of the following is not equal to 1 carb choice of the milk group?

A. 1 cup milkB. 8 oz light yogurtC. 1 slice cheeseD. ½ cup regular pudding

Milk• 1 cup milk• ½ cup ice cream• 1 cup light yogurt• ½ cup chocolate

milk• CHEESE IS FREE!

Food Groups With Little or No Carbohydrate

Meat/Protein

Fats

Vegetables

True or FalseMeat is a ALWAYS a free food?

FALSE

Meat• Meat is a free food

unless breaded or in a high CHO sauce– 6 chicken nuggets is a

CHO choice

– REMEMBER…breaded meats are higher in fat!

• Purchase round or loin cuts of beef and 90% lean ground beef, these are lower in fat

• Never eat the skin on chicken!

True or FalseVegetables contain no

carbohydrate?

FALSE

Vegetables

• 1 serving has 5 grams of CHO– A serving is ½ cup

cooked or 1 cup raw vegetables

– Three servings is equal to a CHO choice

ALL FOODS ARE ALLOWED!

Sweeteners• Dietary sucrose (i.e. table sugar)

does not increase glucose more

than starch when given in isocaloric amounts

Artificial Sweeteners• Approved By The FDA

– Acesulfame Potassium (Sweet One)– Aspartame (Nutrasweet or Equal)– Neotame (8000-13000 times sweeter)– Saccharin (Sweet N Low)– Sucralose (Splenda)– Stevia (Truvia)

• No increase in glucose with these sweeteners

Serving Size Is Important!!!

Much More!

30 grams of Carb

The Whataburger Experiment

Jim’s Meal• Burger 61• Med Fry 39• Drink 0

• Total 100

Meg’s Meal• Burger 61• Med Fry 59• Drink 80

• Total 200

The Whataburger Experiment

Resources

Always Measure Portions!

Weighing

Use your hand guide!

• Thumb– Tip is equal to 1

teaspoon• mayonnaise • salad dressing

– Entire thumb is equal to 1 ounce

• cheese• peanut butter

Use your hand guide!

• Palm– Meat

• Equal to 3 ounces of cooked boneless meat

• 1 serving of protein

• Handful– Snack foods

• 1 ounce of crackers or chips

Use your hand guide!

• Fist– 1 cup of starchy foods

• potato• rice• pasta

– 1 cup of fresh vegetables

Tools For Estimating Carbs

Label ReadingLook for…

#1 Serving Size

#2 Grams of CHO

#3 Servings per container

Are you label able?

How many grams of carbohydrate are in this

package?54

Day 1

45 grams carbohydrate

Day 2

45 grams carbohydrate

Day 1

75 grams carbohydrate

Day 2

30 grams carbohydrate

True or FalseIf blood sugars are elevated it is okay to cut back on carbs and omit snacks?

FALSE

Meal Plans

1500 Calories210 grams of carbs45g @ B,L,D2 snacks @ 30 grams1 bedtime snack @ 15

grams

1800 Calories230 grams of carbs60g @ B,L,D2 snacks @ 30 grams1 bedtime snack @ 15

grams

2000 Calories270 grams of carbs60g @ B; 75g @L&D1 pm snack @ 30 grams1 am & bedtime snack @

15 grams

2200 Calories300 grams of carbs75g @ B & L; 90g @ D1pm snack @ 30 grams1 am & bedtime snack

@ 15 grams

2400 Calories330 grams of carbs90g @ B,L,D1pm snack @ 30 grams1 am & bedtime snack

@ 15 grams

?