The Carb Truth
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Carbs seem so complicated, but they're really not. Here's what you need to know, including what counts as a carb and how to choose carbs wisely.
Generally speaking, women should aim for three to four carbohydrate servings each meal, and men four to five. But you should talk to a registered dietitian to determine your number of daily carbohydrate servings and how you want to distribute them throughout the day, because everyone is different.
Label Yourself Healthy
Keeping track of your food might seem like a daunting prospect, but the good news is that the grams of carbohydrates are printed on the Nutrition Facts label of most packaged foods. "Look at the total grams of carbohydrate," says Franz. "If a serving of something has 31 g of carbohydrate, then that counts as two carbohydrate servings, since 15 goes into 31 twice." Be sure also to note the serving size of the food, because it is sometimes possible to eat more than one labeled serving at a time. Use this simple math to figure out how many carb servings you're spending every time you reach for a granola bar, snag a few slices of bread for a sandwich, or enjoy some lentil soup. "Keeping track means you can balance the carbohydrate you eat with insulin and keep your blood-glucose levels under control," says Franz. Though many foods, like fruits, don't come with nutrition labels, there are plenty of resources for you to check with, including books and guides available through organizations such as the American Diabetes Association or even at your doctor's office. Choose some and keep them handy. Though coping with diabetes has its challenges, understanding carbs need not be one of them.
