Carbohydrate counting ,how it can be done.
It is said .,in western countries many people go by carbohydrate counting And live happily for many years. .[they havnt given the percentage of people , this I got from joslin diabetic center ,I think]
I have seen in my real life experience , relatives, close friends , just aquintance etc,people easily cross 75 with few tablets, with out any problems. in fact many of them just do not posses a gluco meter even . go to the lab once in a while to check bs.ie, even careless living, many people . that means with care and good life style most people can lead a happy diabetic life , cross 75 with out insulin even..
But three things have to be carefully managed. The so called carbohydrate counting. medicine and the proper physical activity. carb counting many people think is the business of insulin takers and not for tablets people.
It is best ,everybody does it ,even a healthy man.
In the beginning it may appear as a complicated thing , but later by just looking at a plate of meal any body can say –how many carbs it contains.
Let us see closely the following meal.
A man usually takes 45 gram carb lunch.
He goes for a marriage reception .
decides to take 60 grams carb lunch.
, seeing the delicious items.
[ his CHO ratio for lunch time being 15 ,he plans to take 4 units of insulin along this carb covering ..plus --- . those who are on tablets may not require such a critical coverage -once in a while , ]
But how to know the served food contains -how many carbs?
The general technique is to understand what is a portion size.; and the carbs in it ,
But I will not much elaborate, please learn from elsewhere.
The idea will however evolve by intuition from the example given below.
One chappathy -15 gms of carbohydrate.
1/3 cup of rice-15 gms ----do--------
One cup raw vegitables
sliced like salad—5gm
half a cup multi vegitable curry 5 gm
[without potatoe etc , ie, low starch types ]
Half cup curd. 6 gm
A piece of fish or some meat-0 carbs
one spoon ghee -0carbs, protein and fats do not count for carbs counting.
half a banana of the long variety 15 gms
total 61 gms of carbo hydrate.
The COUNTING is complete we can just beging eating the lunch .
There are six types of foods classified for this purpose- they give this on a serving size.
.”[ from joslin diabetic center]
“Most of the carbohydrates we eat come from three food groups: starch, fruit and milk. Vegetables also contain some carbohydrates, but foods in the meat and fat groups contain very little carbohydrates. This list shows the average amount of carbohydrates in each food group per serving:
Carbohydrate GramsCarbohydrate Grams
To make things easy, many people begin carbohydrate counting by rounding the carbohydrate values of milk up to 15. In other words, one serving of starch, fruit or milk all contain 15 grams of carbohydrates or one carbohydrate serving”
Now if somebody wants to remove the banana and put there grapes instead ,
then you can put 15 grapes, an orange, a small apple or a peer which will all be again giving 15 gms carbs.these are the so called portion sizes
The chappathy -substitute a bread slice of 1 0z [28 gms], one dosa or one small idli
we are doing now
what is called food exchanging. Wants to Know more --
if you go this website below
You can take any item and replace an equal amount if you know the food exchange.an exchange list is given below at the end
Lastly an important thing.
Nowadays scientists are telling that ,simple carbs if contained in a food does not matter much if the total carbs are within limits.
They were telling earlier that we should go for complex carbs.
But remember , if the total carbs exceed the limits then the effect of the simple carbs predominate and bs rises rapidly.
From ADA a list of items for 15 gms.of carbs
For example there is about 15 grams of carbohydrate in:
•1 small piece of fresh fruit (4 oz)
•1/2 cup of canned or frozen fruit
•1 slice of bread (1 oz) or 1 (6 inch) tortilla
•1/2 cup of oatmeal
•1/3 cup of pasta or rice
•1/2 English muffin or hamburger bun
•1/2 cup of black beans or starchy vegetable
•1/4 of a large baked potato (3 oz)
•2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes
•2 small cookies
•2 inch square brownie or cake without frosting
•1/2 cup ice cream or sherbet
•1 Tbsp syrup, jam, jelly, sugar or honey
•2 Tbsp light syrup
•6 chicken nuggets
•1/2 cup of casserole
•1 cup of soup
•1/4 serving of a medium french fry
- See more at: diabetes.org/food-and-fitne...
From medlie plus
Foods that have 15 grams of carbohydrates are:
•½ cup of canned fruit (without the juice or syrup)
•½ cup of oatmeal
•1/3 cup of pasta (can vary with the shape)
1 cup of soup
•1 and ¼ cup of milk
•¼ servings of medium French fries