Basics of Carb Counting and Portion Sizes
Sugar, breads, pasta, rice, wheat, oats, fruit, milk, vegetables -they are all forms of carbohydrates. The key to managing blood glucose is to know how much carbohydrate is present in the meal or snack, and the proper portion size.
Glycemic Index
The glycemic index (GI) is a way to predict how fast blood sugar will rise after eating certain foods. Foods that are high in processed carbohydrates (such as juice instead of fruit) tend to have the greatest glycemic load, while certain factors such as fiber, particle size, cooking times, and fats lower the GI. Combining foods is a good way of lowering the rise of blood sugar (such as peanut butter on bread). THE HIGHER THE GLYCEMIC INDEX, THE HIGHER THE INSULIN RESPONSE AND THE GREATER THE HUNGER ~2 HOURS LATER (GENERALLY).
Carbohydrate Counting
Carb counting is one way of estimating the carbohydrate in foods. A portion of food with 15g of carbohydrate is one serving, or one carbohydrate exchange.
The following foods are among the highest IN BOTH THE GLYCEMIC INDEX, AND IN CARBS:
• Sweetened beverages (soda, sweet tea, sweetened juice drinks, regular JUICE, some protein drinks, etc)
• Bread, rice, crackers, corn, other starchy cereal grains like corn flakes
• dried fruits (regular fruits ok, especially those with darker skins like plums, apples, berries)
• Milk and sweetened yogurt
• Starchy vegetables, potatoes, peas, corn, winter squash
• Sweets (cakes, cookies, candy, soda, sweetened beverages)
How much food is 15g of carbohydrate like?
Most of the time, the food label will tell you how many grams of carbohydrate is in one serving of a food. Included in the total carbohydrate content is fiber (which helps to decrease the rise in blood glucose) and sugars (added, as well as naturally occurring). The following is a list of foods, sorted by exchange group. The foods within each category are considered equivalent in carbohydrate:
Starchy Foods
The foods in this list contain 15g carbohydrate, 3g protein, very little fat and 80 calories. Whole grains also contain 2g or more of fiber.
In general, 1 serving of starch equals ½ cup cereal, 1/3 cup rice, or pasta, 1 ounce bread, or 1 oz snack foods.
Cereals/Grains Serving size
Barley, cooked
Oats, oatmeal, cooked
Sugar-coated cereal
Unsweetened, ready to eat cereal
Couscous
Granola, low fat
Kasha (buckwheat)
Pasta, cooked
Quinoa, cooked
Rice, white or brown, cooked
Wheat germ, dry
Tabbouli, prepared
Polenta, cooked 1/3 cup
½ cup
½ cup
¾ cup
1/3 cup
¼ cup
½ cup
1/3 cup
1/3 cup
1/3 cup
3 Tablespoons
½ cup
1/3 cup
Starchy Vegetables Serving Size
Cassava
Corn and corn on cob, large
Mixed vegetables, containing corn peas, or pasta
Parsnips
Potato, baked with skin
Potato, mashed with milk and fat
Pumpkin, canned with no sugar
Winter squash
Succotash
Sweet potato 1/3 cup
½ cup, ½ cob
1 cup
½ cup
1/3 large (3oz)
½ cup
1 cup
1 cup
½ cup
½ cup
Breads and Crackers Serving Size
Bagel, 4 oz
Biscuit, 2 ½” diameter
Bread, white, whole grain, rye
Chapatti, 6” diameter
Cornbread, 1 ¾” piece
English muffin
Hot dog or hamburger bun
Pancake, 4” diameter
Tortilla, flour, 6” diameter
Waffle, 4” square or circle
Crackers, saltine
Graham crackers, 2 ½” square
Pretzels
Rice cakes, 4” ¼ (1 oz)
1
1 slice (1 oz)
1
1 (1.5 oz)
½
½ (1 oz)
1
1
1
6
3
¾ oz
2
Fruits
The foods in this list contain 15g carbohydrates, approximately 60 calories, and 2 grams fiber per serving (for fresh, frozen, and dried fruits). Choose fruits without added sugars.
In general, 1 fruit exchange equals ½ cup canned or fresh fruit and juice, 1 small fruit, or 2 tablespoons dried fruit.
Fresh and canned fruits Serving Size
Apple, small
Banana, small
Blueberries
Cantaloupe
Cherries
Dates
Fruit cocktail
Grapes
Kiwi
Mango, small
Orange, small
Peaches, canned
Pineapple, fresh
Plums, fresh
Strawberries
Raspberries
Watermelon 1 (4 oz)
1 (4 oz)
¾ cup
1 cup cubed, 1/3 small melon
12 (3 oz)
3
½ cup
17 (3 oz)
1 (3 ½ oz)
½ cup fruit
1 (6 ½ oz)
½ cup
¾ cup
2 small
1 ¼ cup berries
1 cup
1 ¼ cup cubed
Fruit Juices Serving Size
Apple juice/cider
100% juice blend
Grape juice
Grapefruit juice
Orange juice
Pineapple juice ½ cup
1/3 cup
1/3 cup
½ cup
½ cup
½ cup
Vegetables
The foods in this list contain 5g carbohydrate, 2g protein, no fat, 2-3g fiber, and 25 calories.
In general, one vegetable exchange equals ½ cup cooked vegetable or juice, or 1 cup raw vegetables. If you consume 3 or more cups of raw vegetables (1 ½ cup cooked) in a meal, they count as 1 carbohydrate choice. Aim to consume 2-3 nonstarchy vegetables daily.
Artichoke hearts
Asparagus
Baby corn
Bean sprouts
Beans (green, wax, romano)
Beets
Broccoli
Carrots
Cabbage
Cauliflower
Cucumber
Eggplant
Green onions
Jicama
Leeks
Kohrabi Mushrooms
Okra
Onions
Snow peas
Peppers
Radishes
Rutabaga
Spinach
Summer squash
Sugar snap peas
Swiss chard
Kale
Tomatoes
Turnips
Water chestnuts
Long beans
Milk List
The foods in this list contain 12g carbohydrate, 8g protein, and variable amounts of fat and calories.
In general, one milk exchange equals 1 cup milk or yogurt.
Milk, fluid
Fat free (skim) and low-fat (1%)
Reduced-fat (2%)
Whole 12g CHO, 8g protein, 0-3g fat, 100 calories
12g CHO, 8g protein, 5g fat, 120 calories
12g CHO, 8g protein, 8g fat, 160 calories
Milk and yogurt Serving size
Fat free buttermilk
Evaporated milk
Fat-free yogurt 1 cup
½ cup
2/3 cup
Other dairy foods Serving size, plus additional carb count
Chocolate milk, fat-free
Eggnog, whole
Rice milk, plain
Smoothie, made with milk
Soy milk, regular
Yogurt, with fruit, low-fat 1 cup, 1 fat-free milk + 1 carbohydrate
½ cup, 1 carbohydrate + 2 fat
1 cup, + 1 carbohydrate
10 oz, 1 fat-free milk + 2 ½ carbohydrate
1 cup, 1 carbohydrate + 1 fat
2/3 cup, 1 fat-free milk + 1 carbohydrate
Meat and Meat Substitutes
The foods in this list contain 7g protein and variable amounts of fat and calories. Meat substitutes are usually a combination of foods with carbohydrate, protein, fat and calories.
In general, 1 meat exchange equals 1 ounce meat, fish poultry, cheese, or ½ cup dried beans.
• 1 lean meat choice contains 7g protein, 0-3 fat, and 45 calories.
• 1 medium-fat choice contains 7g protein, 4-7g fat, and 75 calories.
• 1 high-fat meat contains 7g protein, 8+g fat, and 100 calories.
Very Lean meat/Meat substitutes Serving size
Lean beef(choice), fat trimmed: ground round, roast, sirloin, steak, tenderloin
Low-fat cheese (<3g fat per oz)
Cottage cheese
Egg white
Fish: catfish, cod, haddock, halibut, salmon, trout, tuna
Hot dog (<3g fat)
Lean pork
Lamb-chop or leg
Poultry, without skin: chicken, duck, turkey
Sandwich meats (<3g fat per oz): beef, deli meats, turkey, ham, kielbasa
Canned salmon or tuna, drained
Sardines
Veal, chop or loin 1 oz
1 oz
¼ cup
2
1 oz
1
1 oz
1 oz
1 oz
1 oz
2 small
1 oz
Medium fat meats
Beef, corned beef, meatloaf, prime grade ribs, short ribs
Cheese (4-7g fat per ounce)
Egg
Fish, fried
Lamb-ground, rib roast
Pork-cutlet, shoulder roast
Poultry with skin
Ricotta cheese
Sausage (4-7g fat per oz) 1 oz
1 oz
1
1 oz
1 oz
1 oz
1 oz
2 oz (1/4 cup)
1 oz
High fat meats
Bacon, pork
Cheese, regular
Hot dog, regular
Pork-ground, sausage, ribs
High-fat processed meats (>8g fat per oz): bologna, salami
Sausage (>8g fat per oz): chorizo, polish, smoked 2 slice (16 slices/lb)
1 oz
1
1 oz
1 oz
1 oz
Plant-based Proteins Counted as
Soy Bacon strips
Baked beans
Veggie soy crumbles
Soy “chicken” nuggets
Edamame
Falafel
Soy hot dog
Hummus
Lentils
Soy burger
Nut butters(almond, cashew, peanut)
Peas, cooked (black eyed, split peas)
Tempeh
Tofu, regular firm 3 strips, 1 medium-fat meat
1/3 cup, 1 starch + 1 lean meat
2 oz, ½ carbohydrate + 1 lean meat
2 nuggets, ½ carbohydrate + 1 m. fat meat
½ cup, ½ carbohydrate + 1 lean meat
3- 2” patties, 1 carbohydrate + 1 high fat meat
1 each, ½ carbohydrate + 1 lean meat
1/3 cup, 1 carbohydrate + 1 high-fat meat
½ cup, 1 carbohydrate + 1 lean meat
3 oz, ½ carbohydrate + 2 lean meats
1 Tb, 1 high-fat meat (good fat)
½ cup, 1 starch + 1 lean meat
¾ cup, 1 medium-fat meat (good fat)
½ cup, 1 medium-fat meat (good fat)
Fats
The foods in this group contain 5g fat and 45 calories. Most fats consumed should be unsaturated. Use sparingly: 1 tsp fat=1 fat exchange.
Fats are high in calories, so limit portions of high-fat foods. Consume more omega-3 fats, and monounsaturated fats. Take great care with saturated fat, and do not consume any trans-fat.
Unsaturated Fats (Monounsaturated) Serving Size
Avocado
Nut butters(almond, peanut, cashew)
Nuts
Almonds
Brazil nuts
Cashews
Hazelnuts
Peanuts
Pecans
Nuts-walnuts (has omega-3)
Oil (canola, olive, vegetable)
Olives, black
2 Tb
1 Tb
6 nuts
2 nuts
6 nuts
5 nuts
10 nuts
4 halves
4 halves
1 tsp
8 large
Unsaturated fats (Polyunsaturated)
Margarine, trans-fat free, tub
Mayonnaise, reduced-fat
Mayonnaise, regular
Salad dressing-reduced fat
Salad dressing-regular
Flaxseed, whole (has omega-3)
Sunflower, pumpkin seeds
Tahini (sesame butter) 1 Tb
1 Tb
1 tsp
2 Tb
1 Tb
1 Tb, should be GROUND!
1 Tb
2 tsp
Saturated Fats
Butter, stick
Coconut, sweetened
Coconut milk, light
Cream-half and half
Cream-whipped
Cream cheese-reduced fat
Shortening, lard (avoid)
Sour cream, regular 1 tsp
2 Tb
1/3 cup
2 Tb
2 Tb
1 ½ Tb
1 tsp
2 Tb
Free Foods
Free foods have fewer than 5g carbohydrates and 20 calories in the correct portion size. Take care, as they may be high in sodium:
Condiments Serving Size
Barbeque Sauce
Ketchup
Honey Mustard
Lemon juice
Mustard
Parmesan cheese, grated
Pickles, dill
Salsa
Soy sauce
Plum sauce
Taco sauce
Vinegar 2 tsp
1 Tb
1 Tb
1 Tb
1 ½ medium
¼ cup
1 Tb
2 tsp
1 Tb
Drinks-these drinks can be consumed in any reasonable amount.
• Bouillon, broth
• Carbonated water
• Unsweetened cocoa powder (1 Tb)
• Coffee, black
• Diet drinks
• Unsweetened tea
• Water, plain or flavored
Seasonings-these seasonings can be used in any reasonable amount.
• Flavor extracts(vanilla, orange, mint)
• Garlic
• Fresh and dried herbs
• Cooking spray
• Spices
• Hot sauce
• Cooking wine
Talk with your registered dietitian (RD) about planning meals and snacks right for you. Everyone has a different requirement from each food group, and the ultimate goal is to achieve a plan that is balanced between foods, medication, and exercise.
Resources:
Mahan LK, Escott-Stump, S. Krause’s Food & Nutrition Therapy, 12th ed.
http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/
Choose Your Foods: Exchange Lists for Diabetes. The American Dietetic Association, 2008.
http://www.bcchildrens.ca/Services/SpecializedPediatrics/EndocrinologyDiabetesUnit/default.htm