3 Essential Facts About Carb Counting for People with Diabetes

Carb counting is proven to help control blood sugar levels. Here’s what you need to know to do it successfully!

Carbohydrates, or carbs, are found in a wide variety of the foods we eat every day. When we digest them, carbs turn into blood glucose, or blood sugar, that provides fuel for our bodies. At the same time, our bodies produce insulin to keep our glucose levels from being too high or low.

However, people with type 1, type 2, or gestational diabetes don’t produce enough insulin to effectively control glucose levels. This can lead to other serious health conditions, such as kidney disease, heart disease, eye disease, stroke, and nerve damage.

Counting carbs gives you the power to keep track of the carbs in all your meals, drinks, and snacks. As a result, it can help you more easily and
effectively manage your blood sugar levels.

1. Carb Counting Has Pros and Cons

Like most everything, carb counting offers both benefits as well as some drawbacks. Here are the pros and cons:

Pros

Carb counting can:

Delay or prevent serious health complications
Improve your quality of life
Help you stay healthier longer
Provide a convenient method to follow a low-carb diet

Cons

Carb counting alone doesn’t ensure a healthy diet
Nutrition labels on packaged foods make it easy to count carbs, but carbs in
whole foods like fruits and vegetables are harder to track since they have
no labels
Proteins and fats contain little or no carbohydrates but can still affect glucose levels. So, carb counting doesn’t help here.

The takeaway: carb counting is an easy way to follow a low-carb diet, but the quality of food you're eating still plays a big role in your overall health. That’s why it’s important to completely understand the food you eat.

2. There Are 3 Types of Carbs

The main types of carbs are:

Sugars
These include the natural sugar found in milk and fruit or the added sugar found in soft drinks and other packaged foods.

Starches
These include oats, wheat, and other grains; dried beans, peas, and lentils; starchy vegetables such as potatoes and corn

Dietary fiber
Fiber, or roughage, includes the part of plant-based foods that your body can’t completely digest or absorb but help you stay healthy. Unlike sugars and starches, fiber doesn’t raise your blood sugar

The best sources of carbs include:

Low- or no-fat dairy or dairy alternatives
Vegetables, fruit, whole grains, beans like lentils and peas

But try to avoid these carbs:

Refined flour, such as bread, cookies, cakes, crackers, and cereals
Candy, sodas, fruit juices

3. With a Little Planning, Carb Counting Is Easy!

Here are some tips:

Develop a Meal Plan
Talk to your doctor, a registered dietitian, or nutritionist about the right amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Then you and your healthcare team can develop a meal plan that helps you achieve those goals.

Read the Nutrition Label
Packaged foods have labels to help make counting carbs easy. Two items to consider when carb counting:

Serving size refers to how much someone usually eats or drinks of this specific food. If you eat more, you’ll need to recalculate the grams of carbs and other nutrients listed on the label.
Grams of total carbohydrate include all carbs: sugar, starch, and fiber. The amount of each is also listed to provide even more detailed information.

Of course, fresh fruits and vegetables don’t have nutrition labels. But there are apps to help you calculate. For instance, the U.S. Department of Agriculture’s Food Composition Database has nutrition information for thousands of foods that are easy to search.

Choose a Healthy Diet
Making healthy food choices is a great way to manage your health. Stay away from foods and drinks with added sugar, which are often high in calories and low on nutrients. Instead, choose healthy carbs found in fruits, vegetables, and whole grains, which provide the vitamins, minerals, and fiber that can help control your weight—and your blood sugar levels.

Pay Attention to Portions
The size of one serving depends on the type of food you’re eating. For your convenience, apps and pocket guides that lists carb counts and portion sizes are available. Also, use measuring cups and a food scale when you eat at home to help you accurately measure portions

Adjust Your Insulin
Depending on the amount of carbs you consume at a meal, your dose may need to change. That’s why it’s helpful to know your "insulin-to-carbohydrate ratio" or the number of carbs one unit of insulin will cover. Generally, one unit of insulin covers 12-15 grams of carbs. This method of carb counting is recommended for people receiving insulin therapy by shots or a pump, such as those with type 1 diabetes and some people with type 2.

Also, your body may be more sensitive to insulin changes throughout the day. Stress and exercise also have an impact. Work with your doctor to change your treatment if you need to.

The Method To Count On

Successfully managing your blood sugar levels with carb counting can lead to better health, fewer complications, and an improved quality of life. Speak with your doctor about developing a carb counting plan customized to your own needs. You’ll be glad you did!