Carbohydrate counting is a key to determining how high and how fast your blood-glucose level will go up after eating. The carbohydrate level in foods affects your blood glucose more than the protein and fat content. Carbohydrates are found in many foods:
- Breads, cereals, and crackers
- Pasta, rice, and grains
- Vegetables
- Milk and yogurt
- Fruit and juice
- Table sugar, honey, syrup, and molasses
For better blood glucose management, space carbohydrate intake throughout the day. Another important practice is to keep portion sizes consistent. That helps you eat about the same amount of carbohydrates about the same time each day. Many people prefer carbohydrate counting to food exchanges; they find it a simpler meal-planning guide. Start with this rule of thumb:
- 1 carbohydrate choice = 15 grams carbohydrates
More specifically, one carbohydrate choice equals 1 starch (15 grams carbohydrates) or 1 fruit (15 grams carbohydrates) or 1 milk (12 grams carbohydrates). If you use insulin to manage your blood glucose, you can calculate your insulin dose by using the equivalent of 1 unit fast-acting insulin for each 10 to 15 grams of carbohydrates.
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