Carbohydrates in general have gotten a bad wrap because they contribute to weight gain. Yes, they do…if you eat too many of them. Same goes for eating too much of anything. The other issue with carbohydrates, however is the havoc they can wreak on your blood sugars – especially over time. Learn and implement a simple carbohydrate counting meal plan so you can practice healthy portion control.
What Are They?
Carbohydrates are nutrients needed by the body for fuel. That’s the main function. Think of it like gas for a car. It’s the only fuel the brain lives off of – no carbohydrates and the brain essentially starves (poor memory, foggy feeling, etc.). So you do not want to cut carbs out of your diet completely.
What’s A Choice?
- A carb choice is essentially a “serving” of carbohydrate. It’s a measured amount. For instance – ½ cup of mashed potatoes is one carb choice. A medium apple is one carb choice. Getting familiar with standard serving sizes is very important.
- Another way to look at carb choices is by the amount of Total Carbohydrate grams (you can find this number on food labels). One carb choice is equal to approximately 15 grams of carbohydrates. So if you see that a yogurt has 30 grams of Total Carbohydrates...it's equivalent to two carb choices (or servings).
There’s really no “set number” of carbs. Everyone is a little different depending on activity level, height, weight, age, etc. There are a lot of variables. There are, however some “rules of thumb”
- No less than 10 carb choices for an entire day
- An average adult female – 3 carb choices at each meal and 1 carb choice for each snack
- An average adult male – 4 carb choices at each meal and 1-2 carb choices for each snack
- As physical activity increases – carb choices may need to increase (by 1 or 2 max)
What Kind?
Even though a carb is a carb is a carb…the kind of carb you eat affects your blood sugar differently. For example: 6 oz of soda is one carb. One slice of whole wheat bread is one carb choice. Technically they are counted the same. However, the soda is concentrated sugar so it will spike your blood sugar up high very quickly. The whole wheat bread on the other hand will take it’s time on your blood sugar, leaving it more stable. This is in part related to the glycemic index/glycemic load of foods.
- Choose the least processed, least concentrated forms of carbs like whole wheat grains, high fiber cereals/fruits, brown rice versus the high processed “white” versions most of time.
Other Things To Know
- Keep your carbs spread out throughout the day to balance your blood sugars and your calorie intake
- Add protein to each meal and snack to help slow the blood sugars down and prevent spikes (i.e. an apple with peanut butter, cheese and crackers)
- Really get to know your portion sizes – go back to using measuring cups
- Look at labels – remember to read the Total Carbohydrates (grams) not the grams of sugar when counting carbs
- If you do not eat the recommended 3 carbs at breakfast (maybe you only ate 2) do not add that leftover one carb onto another meal…think total for each meal. If you don’t use it, you lose it.
- Get plenty of physical activity – which helps to burn off the excess sugar
- Let yourself have a treat now and again so you don’t feel deprived.
So, breathe a sigh of relief that you can still enjoy eating your favorite pastas, breads and cereals…in the proper portion.
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