Date post: | 07-May-2015 |
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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
?