August 2016

Why are carbs okay? Carbohydrates affect your blood sugar level more than other nutrients. The balance between the carbs you eat and insulin determines what your blood sugar level will be after eating. Avoiding carbs can lead to hypoglycemia (low blood sugar), which can be dangerous.

Therefore, carbs are not evil, it is the amount, type, and timing of carbohydrate foods you eat that matters. Counting carbs may help you to control your blood sugar level so than you feel better and are less likely to develop complications.

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The total grams of CHO intake are determined by caloric level, with approx. 45%-50% of the energy from CHO, 15%-20% from protein, and 30%-35% from fat.

1,800 kcal

225 g CHO average per day =15 servings of CHO in total;

4 servings of CHO at each meal, snacks in between.

2,000 kcal

250 g CHO average per day =17 servings of CHO in total;

4-5 servings of CHO at each meal, snacks in between.

2,200 kcal

275 g CHO average per day =18 servings of CHO in total;

5-6 servings of CHO at each meal, snacks in between.

NUTRITION FOR DIABETES Robineau Residence

August 2016

Carb counting basics 15 grams of carbohydrate = 1 carbohydrate serving;

Eat 3 meals daily with snacks, do not skip meals;

For many adults, eating 3 to 5 servings of CHO foods at each meal and 1 or 2 CHO servings for each snack works well;

Count 1 cup raw vegetables or ½ cup cooked nonstarchy vegetables as zero (0) CHO servings or “free” foods. If you eat 3 or more servings of vegetables at one meal, count them as 1 CHO serving;

Foods that have less than 20 calories in each serving also may be counted as zero CHO servings or “free” foods;

Count 1 cup of casserole or other mixed foods as 2 CHO servings.

Breakfast ideas: 1 extra-small banana (1 CHO serving)

3/4 cup cornflakes (1 CHO serving)

1 cup low-fat or nonfat milk (1 CHO serving)

1 slice whole wheat bread (1 CHO serving)

1 tablespoon reduced-salt peanut butter

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1 serving of CHO is:

Grains:

1 slice bread (1 ounce)

¼ large bagel (1 ounce)

½ hamburger or hot dog bun

¾ cup ready-to-eat unsweetened cereal; ½ cup cooked cereal

1 cup broth-based soup

1/3 cup pasta or rice (cooked)

½ cup cooked beans, peas, corn, sweet potatoes, winter squash, or mashed or boiled potatoes

¼ large baked potato (3 ounces)

Fruit:

1 small fresh fruit (¾ to 1 cup)

½ cup canned or frozen fruit

2 tablespoons dried fruit

½ cup unsweetened fruit juice

Milk:

1 cup fat-free or reduced-fat milk

2/3 cup (6 ounces) nonfat yogurt sweetened with sugar-free sweetener

Sweets:

2-inch square cake (unfrosted)

2 small cookies (2/3 ounce)

½ cup ice cream or frozen yogurt

¼ cup sherbet or sorbet

1 tablespoon syrup, jam, jelly, table sugar, or honey