Carbohydrates are sugar-based molecules found in many foods, from cookies to cantaloupes.
If you have diabetes, planning your carb intake—and sticking to the plan—is critical to keep blood sugar on an even keel and to cut your risk of diabetes-related problems like heart disease and stroke.
How to read a food label
The Nutrition Facts label lists the total amount of carbohydrates per serving, including carbs from fiber, sugar, and sugar alcohols. (If you're counting carbs in your diet, be aware that 15 grams of carbohydrates count as one serving.)
How many carbs per day?
If you eat 2,000 calories a day, you should consume about 250 grams of complex carbohydrates per day.
Fine-tune your intake
You may need to work with a nutritionist or diabetes educator to fine-tune your carb requirements, based on your activity level, whether you want to lose weight, and whether or not you use insulin.
Bread
1 slice of bread = 15 grams or 1 serving of carbohydrate
Cooked pasta
One-third cup of pasta = 15 grams or 1 serving
Again, opting for whole-wheat noodles rather than pasta made with white flour is a healthier choice. But it’s important to remember—and easy to forget—portion size.
Cereal
3/4 cup of dry cereal = 15 grams or 1 serving
Eating breakfast is important for all of us, but especially so for people with diabetes; a balanced morning meal helps you start the day healthy and energized.
Crackers
4-6 Saltines = 15 grams or 1 serving
When you snack on crackers, checking the label for trans fat and sodium is just as important as looking out for carb content, Kaul notes. Even relatively low-carb crackers may contain unhealthy fats and too much salt.
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