Are carbohydrates fattening?
Carbohydrates are often thought of as fattening foods but really it is what is done to them that makes them unhealthy: adding cream, cheese or butter sauces, frying them and choosing large portion sizes. Carbohydrates are actually very healthy, especially when the good carbohydrates are chosen such as: fruits, vegetables, whole grains, low fat milk and yogurt.
Carbohydrate counting
Persons with diabetes use carbohydrate counting to help manage their blood sugars and it can also help with weight loss. Balancing blood sugars, by eating every few hours, can help to ward off low blood sugar reactions and overeating. One rule to remember while carbohydrate counting is that one carbohydrate choice (or serving) is equal to 15 grams of carbohydrate. The goal for women who want to lose weight would be to choose 2-3 carbohydrate choices (30-45 grams of carbohydrates) for their main meals. Men who want to lose weight can choose 3-4 carbohydrate choices (45-60 grams of carbohydrate) for their main meals. Snacks between meals are also encouraged and usually eaten 3-4 hours after a main meal and consists of 1-2 carbohydrate choices (15-30 grams of carbohydrate). It is recommended not to consume less than 130 grams of carbohydrates per day as the brain needs this minimum amount to function properly (Diabetes Care, 2004).
Portions and servings
Watching portion and serving sizes in carbohydrate counting is important for weight loss. A portion is the amount of food that you choose to eat and a serving is the recommended amount of food to eat. These can vary tremendously from person to person. The following list of foods are examples of diabetic serving sizes:
• 1 slice of bread
• 1/3 cup cooked pasta or rice
• 1 cup milk or yogurt
• 1 small piece of apple or orange
• ½ cup peas or corn
• 3 oz baked potato
Measuring your typical portion sizes and comparing these to the recommended serving sizes can be an eye opening experience.
Food label reading
Carbohydrates can be found on food labels and are listed as the total grams of carbohydrate. Grams of sugar are included in the total grams of carbohydrate. Pay attention to the serving size on the food product and how many servings you choose to have, as this affects the total grams of carbohydrate that is consumed.
For more assistance on carbohydrate counting or determining your individual carbohydrate needs please contact your local diabetes education program.
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