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.
Pros
Carb counting can:
Cons
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
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:
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.
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!