Diabetes Care
Carb Counting Made Easy
Carb counting is a flexible way to plan your meals so you can help keep your blood sugar in
a healthy range. The carbohydrates (carbs) in food raise your blood sugar more than fat and
protein do. Many foods that contain carbs are healthy choices, so you don’t have to cut them
out. Just count them in your meal and snack totals.
You can count either carb grams or carb choices. Counting grams is often easier.
Use these simple steps to get started:
1. You and your dietitian or diabetes educator decide how many grams of carbs you need
at each meal and snack. Until you have your own plan, start with 45 to 60 grams per meal
(women) or 60 to 75 grams per meal (men). Plan for snacks of 15 to 30 grams.
2. Eat the same amount of carbs each day at each meal. You don’t have to eat the same foods every day, though.
3. Be aware of foods and drinks that have most of their calories from carbs. Examples are fruit, fruit juice, milk, bread, cereal, rice, pasta, starchy vegetables, sweets and treats.
4. Use the nutrition facts on food labels to count carbs. Use the number next to the words
“Total Carbohydrate”. That number already includes the sugars, starch and fiber, so you
don’t need to count them also.
5. Figuring out the amount of carbs in portions can be hard.
At the top of the nutrition facts panel on food labels, you can see
the serving size for the nutrition information that follows.
If the amount you eat is the same as the serving size listed, then the
amount of carbs you count is also the same as on the panel.
If your portion is two times the serving size on the panel, then
the amount of carbs you count is two times the amount listed
on the label.
For example, the package says a serving of ½ cup has 15 grams
of total carbs. You like to eat 1 cup. Your carb count:
6. If your food choice doesn’t come in a package with nutrition information on it, look it up online. www.CalorieKing.com and www.NutritionData.self.com are
two examples. Apps are also available for most mobile devices. One example is http://www.MyFitnessPal.com.
Diabetes Care | Carb Counting Made Easy
Count Your Carbs Food List
This is a chart of some common foods with 15 grams of carbs for the serving size listed. This is a quick
way to start learning about the amount of carbs in some of the foods you usually choose. Remember to do
the math if your serving size is different from what is listed. Use the sample in step 5 above to help
you get started.
Starchy Choices
• 3/4 cup ready to eat, unsweetened cereal
• 1/2 cup cooked beans, peas, corn or potatoes
• 1/3 cup rice or pasta
• 1 slice bread or small tortilla
• 1/2 English muffin, small bagel, hamburger or hot dog bun
• 4–6 crackers
Fruit and Juice
• 1 cup berries, melon or other cut up fruit
• 1 small piece of fresh fruit
• 1/2 cup unsweetened canned fruit
• 1/2 cup fruit juice
• 1/4 cup dried fruit
Milk
• 1 cup milk, skim or low fat
• 2/3 cup fat-free yogurt, plain or flavored with artificial sweetener
• 1 cup soy milk
Sweets and Treats
• 2 small cookies
• 1/2 cup ice cream or frozen yogurt
• 2-inch square unfrosted cake
• 2 tablespoons light pancake syrup
• 1 tablespoon jam, jelly, sugar, honey or syrup
SOURCE: Centers for Disease Control and Prevention, 2012.
This information does not substitute for the medical advice, diagnosis or treatment of your physician. Always
talk to your physician or a qualified health care provider about any questions you may have regarding your
medical condition.
Plan is insured or covered by UnitedHealthcare Insurance Company or one of its affiliates, a Medicare
Advantage organization with a Medicare contract and a Medicare-approved Part D sponsor.
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Diabetes Care | Carb Counting Made Easy
My Carb Counting Planner
Following the example below, use the planner on the next page to help you get started.
Meal
Sample
Breakfast
What I am going to eat
¾ cup corn flakes
1 cup skim milk
½ large banana
Tea
Breakfast total
Amount of carb grams
15
15
15
0
45
My Carb Counting Planner Date
Meal
What I am going to eat
Amount of carb grams
Breakfast
Breakfast total
Lunch
Lunch total
Snack
Snack total
Dinner
Dinner total
Snack
Snack total
Other
Other total
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