Count Your Carbs And Eat them TOO!

Presented By: Meaghan Anderson MS, RD, LD, CDE

I n s u l i n a m o u n t i s m a t c h e d t o f o o d a m o u n t

Insulin

For Type 1 Diabetes…

This nutrient has the most effect on blood sugar?

A. Carbohydrate

B. Fat

C. Fiber

D. Protein

E. Sugar

Why Count Carbs???

• BETTER GLUCOSE CONTROL– Carbohydrate is the primary

nutrient that raises post meal blood sugars

• Allows for more flexibility with food choices

• Easy to teach and learn

Macronutrient Conversion to Blood Glucose

Food Groups Containing Carbohydrate

Fruits

Starches and Breads

Milk

Sweets

Which of the following is not equal to 1 carb choice of the

bread group?

A. 1 slice breadB. 1 small rollC. ½ cup pastaD. 15 french fries

Bread Group• Bread

– 1 slice– ½ bun– Small dinner roll– 1 small flour tortilla– 2 small corn tortillas

• Potato– ½ cup mashed– 10-15 french fries– 3 oz potato

• Pasta– 1/3 cup noodles– 1/3 cup rice

• Cereal– ½ cup cooked– ¾ cup unsweetened– ½ cup sweetened

• Starchy Vegetables– ½ cup corn– ½ cup peas– ½ cup beans – 1/3 cup baked beans

Which of the following is not equal to 1 carb choice of the

fruit group?A. 1 cup melonB. 15 grapesC. 1 bananaD. 1 medium peach

Fruit Group

• Medium apple, orange, peach or pear

• ½ cup applesauce• ½ banana• ½ cup juice• 1 cup berries• 12-15 cherries or

grapes• ½ cup canned fruit• 1 cup melon

Which of the following is not equal to 1 carb choice of the

milk group?

A. 1 cup milkB. 8 oz light yogurtC. 1 slice cheeseD. ½ cup regular

pudding

Milk• 1 cup milk• ½ cup ice cream• 1 cup light yogurt• ½ cup chocolate

milk• CHEESE IS FREE!

Food Groups With Little or No Carbohydrate

Meat/Protein

Fats

Vegetables

True or FalseMeat is a ALWAYS a free food?

FALSE

Meat• Meat is a free food unless

breaded or in a high CHO sauce– 6 chicken nuggets is a CHO

choice– REMEMBER…breaded

meats are higher in fat!

• Purchase round or loin cuts of beef and 90% lean ground beef, these are lower in fat

• Never eat the skin on chicken!

True or FalseVegetables contain no

carbohydrate?

FALSE

Vegetables

• 1 serving has 5 grams of CHO– A serving is ½ cup

cooked or 1 cup raw vegetables

– Three servings is equal to a CHO choice

ALL FOODS ARE ALLOWED!

Sweeteners• Dietary sucrose (i.e. table sugar)

does not increase glucose more

than starch when given in isocaloric amounts

Artificial Sweeteners• Approved By The FDA

– Acesulfame Potassium (Sweet One)– Aspartame (Nutrasweet or Equal)– Neotame (8000-13000 times sweeter)– Saccharin (Sweet N Low)– Sucralose (Splenda)– Stevia (Truvia)

• No increase in glucose with these sweeteners

Simple vs. Complex

• Simple– examples

•fruit•fruit juice•hard

candy•regular

soda– raise blood

sugars rapidly

• Complex– examples

•pasta•rice•potato

– raises blood sugar more slowly and stays up longer

Eat your carbs!

Identify the following carbohydrates as simple or

complex• Complex• Simple• Complex/Simple• Simple• Complex• Simple• Complex

• Rice Krispie Treat• Orange• Milk• Glucose Tab• Cake• Gatorade• Pretzels

8 ounces Milk

Some count carb choices

Some count grams of Carb

1 Carb Choice

12 grams of Carb

1 Carb Choice = 15 grams

Much More Accurate

Choices vs. GramsChoices

Apple = 1

Roll = 1

Green Beans = 0

Meat = 0

Milk = 1

Ketchup = 0

Total = 3 choices

Or 45 grams

Grams

Apple = 17

Roll = 20

Green Beans = 5

Meat = 0

Milk = 12

Ketchup = 8

Total = 62 grams

Serving Size Is Important!!!

Much More!

30 grams of Carb

The Whataburger Experiment

Jim’s Meal

• Burger 61

• Med Fry 39

• Drink 0

• Total 100

Meg’s Meal

• Burger61

• Med Fry 59

• Drink80

• Total 200

The Whataburger Experiment

Resources

Always Measure Portions!

Weighing

Use your hand guide!

• Thumb– Tip is equal to 1

teaspoon• mayonnaise • salad dressing

– Entire thumb is equal to 1 ounce

• cheese• peanut butter

Use your hand guide!

• Palm– Meat

• Equal to 3 ounces of cooked boneless meat

• 1 serving of protein

• Handful– Snack foods

• 1 ounce of crackers or chips

Use your hand guide!

• Fist– 1 cup of starchy

foods• potato• rice• pasta

– 1 cup of fresh vegetables

Tools For Estimating Carbs

Label ReadingLook for…

#1 Serving Size

#2 Grams of CHO

#3 Servings per container

Are you label able?

How many grams of carbohydrate are in this

package?54

A net carb is…

A. A carbohydrate that doesn’t make me gain weight.

B. A poor excuse to eat more pasta.

C. Two terribly confusing little words that make label reading a challenge.

Net Carbs

• Made popular by low carb diets

• Total carb minus fiber and sugar alcohols

• Make label reading tricky!

Calculating Net Carbs

Total Carb = 10 gm

Less Fiber = 5 gm

Carbohydrate = 5 gm

Less ½ Sugar Alcohol = 2 gm

Total Carb = 3 gm

Day 1

45 grams carbohydrate(3 choices)

Day 2

45 grams carbohydrate(3 choices)

Day 1

75 grams carbohydrate(5 choices)

Day 2

30 grams carbohydrate(2 choices)

True or FalseIf blood sugars are elevated

it is okay to cut back on carbs and omit snacks?

FALSE

Meal Plans

1500 Calories210 grams of carbs45g @ B,L,D2 snacks @ 30 grams1 bedtime snack @ 15

grams

1800 Calories230 grams of carbs60g @ B,L,D2 snacks @ 30 grams1 bedtime snack @ 15

grams

2000 Calories270 grams of carbs60g @ B; 75g @L&D1 pm snack @ 30 grams1 am & bedtime snack @

15 grams

2200 Calories300 grams of carbs75g @ B & L; 90g @ D1pm snack @ 30 grams1 am & bedtime snack

@ 15 grams

2400 Calories330 grams of carbs90g @ B,L,D1pm snack @ 30 grams1 am & bedtime snack

@ 15 grams

?