Counting Carbohydrates
Diabetes Support Group Meeting Highlights
October 16, 2007
Carol Ballweg and Carlene Roelke talked about how counting carbohydrates may
help in controlling your blood sugar at the monthly diabetes support meeting
held on October 16th at Prairie Clinic. There are ways to identify the
carbohydrate content of foods. Counting carbohydrates as a means of choosing
what and how much to eat as part of the meal plan is a good idea, especially
for diabetics.
Carbohydrates are one of the three main energy sources in food, along with
protein and fat. If a food isn't a fat or protein, chances are pretty good it
is a carbohydrate and that was just one of the keys addressed in making the
task easier. Carbohydrates affect your blood glucose more than other foods.
Reading the nutrition labels is an important part of counting carbohydrates.
As an example, one brand of cookies labeled as "sugar free" had more calories
and fat than the "Original" and had the same number of carbohydrates! "Sugar free"
foods may or may not have fewer carbohydrates, so it is important to read the
nutrition label on your food.
One serving of carbohydrate equals 15 grams. A
3 oz. potato (little red potato) counts as 1 serving (~15 g) of carbohydrate.
A small 6 oz. baking potato counts as 2 servings (~30 g) of carbohydrates,
and a large 9.5 oz baking potato, like those in many restaurants, counts as 3
servings (~45 g) of carbohydrates!
The recommended number of servings is based on your weight and activity level
and is best determined by a dietician who can help you individualize your meal
plan. It was suggested that women have 45-60 grams (g) of carbohydrate for each
meal and men have 60-75 grams. If weight loss is desired, the lower number
would be preferred.
Portion sizes have been increasing over the years, which makes checking the
nutrition label more important than ever in controlling blood sugars.
Attendees at the meeting were given handouts and books that have carbohydrate
content of many foods, including many well known restaurant foods, to use as
resources in their meal planning.
The next meeting of the diabetes support group will be on Tuesday,
November 20th @ 6pm @ Prairie Clinic. Holiday eating will be the topic.
They were reminded that there would be no meeting in December or January, but
that the group would meet again starting the third Tuesday of February @ 6 pm.
There is no cost and no preregistration needed. Family members are welcome.
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