Carb Counting 101: The Basics
What are carbs?
Carbohydrates, or "carbs," are essential nutrients that provide energy, vitamins, and minerals, and are found in many different foods:
- Grains – rice, pasta, bread, cereals
- Legumes – beans, lentils, peas
- Dairy – milk, yogurt
- Starchy vegetables – potato, corn, winter squash
- Fruits – whole fruits, juices
- Processed foods
When these foods are eaten, carbohydrates are broken down into glucose, or sugar, and enter the bloodstream. Glucose gives you the energy to function, which is why carbohydrates are a necessary part of a healthy diet.
But not all carbs are created equal. Carbs with fiber and made from whole grains have been shown to be good for lowering your risk of developing heart disease or diabetes. Carbs lacking fiber or other important nutrients and made from refined flours should be limited for good health.
Not only is the type of carb important, but so is the amount. Lower carb diets and carb restrictions are often used in weight loss programs. For people with diabetes, paying attention to the number of carbs in each meal helps with managing blood sugar levels and taking the right amount of insulin. (Find out more about diabetes and recommendations for eating healthy here.)
Carb counting
Carb counting is one tool that can be useful for anyone looking to track or plan their carb intake for weight loss or diabetes management. Sifter makes carb counting easy by including a “Carb Count” value based on one serving size. Our method for carb counting comes from the Nutrition Care Manual by the Academy of Nutrition and Dietetics. It is based on the total amount of carbohydrates, including the sugar and fiber, often found on food labels and the following conversion:
1 Carb Count = about 15g of carbohydrate
So, when you see "1 Carb Count," it means that one serving of carbohydrates should be counted toward a diabetes meal plan when one serving of that food is eaten.
Keep in mind that the recommended amount of carbs to consume varies from person to person based on several factors such as body size, activity level, and whether insulin is being taken. A registered dietitian can help you figure out the number of carbs that suits your needs. For help in finding a dietitian, check out the Sifter Professional Network Directory. And once you've talked to your dietitian about the right amount of carbs, Sifter's Carb Count feature can help you find foods that fit your eating plan.
July 2022
Additional Resources
American Diabetes Association: Carb Counting and Diabetes
Centers for Disease Control and Prevention: Carb Counting
Eat Right (Academy of Nutrition and Dietetics): Carbohydrates — Part of a Healthful Diabetes Diet