What is the best way to count carbs for a diabetic?

People with diabetes count carbs to manage their diets and regulate their blood sugar. Carbohydrates are complex sugars that give your body the fuel it needs and affect your blood sugar levels.

Counting carbs involves knowing what carbs are, where to find them and how to incorporate them into your diet. Tracking your carb intake can help you manage diabetes and prevent health complications. Here are some ways to effectively count carbs with diabetes.

Carbs for Diabetics

Diabetes is a condition that occurs when your body doesn’t produce enough insulin or insulin doesn’t work correctly in your body, causing your blood glucose level—also known as blood sugar—to fluctuate. There are about 37 million diabetics in the U.S. who have to watch their blood sugar. Remote patient monitoring helps people with diabetes have the freedom to regulate and count carbs from home.

Telehealth providers, hospitals, health systems, and some health plans provide remote patient monitoring for patients. Remote patient monitoring helps doctors monitor your insulin peaks and valleys without traveling to the doctor. People with diabetes must be cautious of their diets to monitor and regulate their blood sugar levels to avoid adverse reactions. High blood sugar can cause vision and hearing loss, among other complications.

Low blood sugar can cause dizziness and make you pass out. Diabetes also puts you at risk for other health complications like nerve damage, which can affect your muscles. People with diabetes heal slower than others due to their weakened immune systems. Diabetes can also raise your blood pressure and harm your kidneys. Counting carbs and staying on top of your blood sugar levels helps manage diabetes and prevent these adverse reactions.

Ways To Count Carbs

Knowing how to identify carbs can help keep your blood sugar levels consistent. There are numerous ways to count carbs, including creating a meal plan. Your doctor or nutritionist can help you determine how many carbs you need per meal based on various factors like your age, weight and activity level. Here are some ways to help you count carbs and steady your blood sugar from home.

Identifying Carbs

Fruits, vegetables, dairy products, sweets, starches, and beans contain carbs. Check the labels on your food before consuming it to identify carbohydrates. You’ll want to find the total carbohydrates listed and ensure that you compare them to the serving size. Don’t forget to check carbs on beverages, too, since drinks like fruit juices can be high in carbs.

Calculate the number of carbs you consume with your drink and meal to stay on track and plan the rest of your diet. With nutrition labels, it can be easier to count carbs. However, some foods like fresh fruits and vegetables don’t have nutrition labels. Typically you can find 15 grams of carbs in a small fruit, half a cup of applesauce or a slice of bread.

People with diabetes need to be weary of sweet treats. However, sweets are fine in moderation, like half a cup of ice cream that contains as many carbs as a small apple. A half cup of ice cream isn’t much, so opting for a healthy alternative like Greek yogurt with granola might be a good idea.

Create a Meal Plan

Meal plans can ensure that your blood sugar remains consistent, improving your overall health by preventing complications and improving your energy. Your favorite foods are still allowed—you just might need to adjust your portions. Or, you can try low or zero-sugar healthy alternatives for your favorites, like Catalina Crunch’s Lemon Creme Sandwich Cookies. Grilled fruits like pineapple are excellent diabetic options for dessert.

Create a meal plan that aligns with your appetite and how many calories and carbs you need to consume. Balance your meals with nonstarchy vegetables, less sugar, and refined grains like pasta, rice and bread, and avoid processed foods as much as possible. Instead of coffee with tons of sugar, consider starting the day with a strawberry or green smoothie.

Have a healthy mid-morning snack like apples with cinnamon, natural peanut butter or whole-grain banana bread. Consider a black bean wrap for lunch with a side salad and unsweetened tea. Consider a lean entree like barbecue chicken pizza or citrus-seared salmon for dinner. Pair these with a vegetable like Brussels sprouts, asparagus or zucchini and round it out with potato or quinoa salad.

Track Your Portions

The plate method can help you track your food portions. Start with a plate about nine inches across to ensure proper portion measurement. Higher-carb foods have the most significant impact on your blood sugar—that’s why it’s so important to count your carbs. A quarter of your plate should have carbs, a quarter should include protein and the other half should consist of nonstarchy veggies like green beans or broccoli.

How To Count Carbs for Diabetes

Counting carbs doesn’t have to be as challenging as it seems. Being diagnosed with diabetes can be scary, but it’s common and very manageable. Utilize these tips to regulate your blood sugar levels and take control of your overall health.