1. August 2016
Why are carbs okay?
Carbohydrates affect your blood sugar level more than other
nutrients. The balance between the carbs you eat and
insulin determines what your blood sugar level will be after
eating. Avoiding carbs can lead to hypoglycemia (low blood
sugar), which can be dangerous.
Therefore, carbs are not evil, it is the amount, type, and
timing of carbohydrate foods you eat that matters.
Counting carbs may help you to control your blood sugar
level so than you feel better and are less likely to develop
complications.
1
The total grams of CHO
intake are determined by
caloric level, with
approx. 45%-50% of the
energy from CHO,
15%-20% from protein,
and 30%-35% from fat.
1,800 kcal
225 g CHO average per day
=15 servings of CHO in total;
4 servings of CHO at each
meal, snacks in between.
2,000 kcal
250 g CHO average per day
=17 servings of CHO in total;
4-5 servings of CHO at each
meal, snacks in between.
2,200 kcal
275 g CHO average per day
=18 servings of CHO in total;
5-6 servings of CHO at each
meal, snacks in between.
NUTRITION FOR DIABETES
Robineau Residence

2. August 2016
Carb counting basics
15 grams of carbohydrate = 1 carbohydrate serving;
Eat 3 meals daily with snacks, do not skip meals;
For many adults, eating 3 to 5 servings of CHO foods at
each meal and 1 or 2 CHO servings for each snack works
well;
Count 1 cup raw vegetables or ½ cup cooked nonstarchy
vegetables as zero (0) CHO servings or “free” foods. If you
eat 3 or more servings of vegetables at one meal, count them
as 1 CHO serving;
Foods that have less than 20 calories in each serving also
may be counted as zero CHO servings or “free” foods;
Count 1 cup of casserole or other mixed foods as 2 CHO
servings.
Breakfast ideas:
1 extra-small banana (1 CHO serving)
3/4 cup cornflakes (1 CHO serving)
1 cup low-fat or nonfat milk (1 CHO serving)
1 slice whole wheat bread (1 CHO serving)
1 tablespoon reduced-salt peanut butter
2
1 serving of CHO is:
Grains:
1 slice bread (1 ounce)
¼ large bagel (1 ounce)
½ hamburger or hot dog bun
¾ cup ready-to-eat unsweetened
cereal; ½ cup cooked cereal
1 cup broth-based soup
1/3 cup pasta or rice (cooked)
½ cup cooked beans, peas, corn,
sweet potatoes, winter squash, or
mashed or boiled potatoes
¼ large baked potato (3 ounces)
Fruit:
1 small fresh fruit (¾ to 1 cup)
½ cup canned or frozen fruit
2 tablespoons dried fruit
½ cup unsweetened fruit juice
Milk:
1 cup fat-free or reduced-fat milk
2/3 cup (6 ounces) nonfat yogurt
sweetened with sugar-free
sweetener
Sweets:
2-inch square cake (unfrosted)
2 small cookies (2/3 ounce)
½ cup ice cream or frozen yogurt
¼ cup sherbet or sorbet
1 tablespoon syrup, jam, jelly,
table sugar, or honey