Have you ever wondered what the 'carbs' in the foods we eat mean, and why they are so important? Maybe your doctor has told you to control your carbs because you have diabetes. Or maybe you are trying to reduce your carbs to lose weight. Whatever the reason, today we will talk about what this carbohydrate counting is and how to do it exactly. It is not as difficult as you think, and if you understand it properly, you can easily do it yourself.
First, let's see, what are carbohydrates?
Simply put, carbohydrates are the main source of energy for our bodies. They are like gasoline for a car. When we eat a meal that contains carbohydrates, our digestive system quickly converts them into glucose, or 'blood sugar' as we call it. Our bodies then use that glucose to produce the energy they need at that moment. The rest is stored in the body for later use.
If you are trying to lose weight or manage a condition like diabetes, it is very important to limit your intake of these carbs and choose the healthiest types of carbs.
Why is counting carbs important for someone with diabetes?
When a healthy person without diabetes eats a meal containing carbs, their blood sugar level rises. However, at the same time, a hormone called insulin, which is produced by the body, comes in and controls the sugar level from getting too high. Think of insulin as a traffic cop, directing the sugar vehicles in the blood to the appropriate places (cells) in an orderly manner.
But someone with diabetes has a problem with this process.
- Type 1 Diabetes: These people do not produce insulin in their bodies. Therefore, they need to inject insulin externally to control their blood sugar. So, to take the right amount of insulin for the amount of carbs they eat, it is essential to know exactly how many grams of carbs are in the food they eat.
- Type 2 Diabetes: Although insulin is produced in the body of these people, the body does not respond properly to that insulin (insulin resistance). Also, the amount produced may not be enough. Therefore, these people also have to be careful about the amount of carbs they eat.
Let's find out exactly which foods contain carbs!
When we think of carbs, we think of bread, rice, and noodles. But there are actually many other foods that contain carbs. If you're counting carbs, you need to be careful about all of these.
| Food category | Common examples in our country |
|---|---|
| Starchy Foods | Rice, bread, noodles, potatoes, sweet potatoes, cassava, breadfruit, oats |
| Sugars | White sugar, sweet drinks, cakes, biscuits, toffee, sweet foods |
| Fruit | Almost all fruits, like bananas, mangoes, papayas, oranges, and apples, contain carbs. |
| Milk & Yogurt | Fresh milk, yogurt, skimmed milk |
| Vegetables | Most vegetables are low in carbs, but things like beets, carrots, beans, and pumpkin have some. |
| Legumes | Lentils, chickpeas, green beans, peas |
How do you plan a meal that suits you?
Making a plan for how much carbs, protein, and fat you need per day can help keep your blood sugar levels in check.
Experts recommend that we get between 45% and 65% of our total daily calories from carbohydrates. There are 4 calories in 1 gram of carbohydrates.
For example, if you're eating 2,000 calories a day, you should aim to eat between 225 and 325 grams of carbohydrates. However, if you're trying to lose weight , you might consider reducing this amount to around 100-150 grams per day.
For an adult with diabetes, a general goal is to have 45-60 grams of carbs per main meal and 15-20 grams per snack . However, this is not the same for everyone.
The most important thing: These ranges can vary depending on your age, weight, how active you are, and any medications you take. So it's safest and best to talk to your doctor or nutritionist about the right amount for you.
Let's read the nutrition label on the food package!
It's now much easier to count the carbs in packaged foods you buy at the grocery store. Just look at the "Nutrition Facts" label on the package.
1. Look at the "Total Carbohydrate" section: The number of grams is the total amount of carbs in that food.
2. Look at the "Serving Size": This is very important. The number of carbs on the label only applies to that "Serving Size." For example, if a packet of biscuits says "Serving Size: 2 biscuits" and says 15 grams of carbs, if you eat 4 biscuits, you will get 30 grams of carbs.
3. Be careful about "Dietary Fiber": This is also listed under "Total Carbohydrate." This is a type of carb that our body cannot digest. Therefore, it does not have a significant impact on blood sugar levels. Although some people calculate "Net Carbs" by subtracting this fiber from the total carbs, doctors recommend using the "Total Carbohydrate" value .
The difference between simple and complex carbs
There are two types of carbs. Although both are calculated in grams in the same way, their effects on the body are very different. So it's important to know the difference.
| Attribute | Simple Carbohydrates | Complex Carbohydrates |
|---|---|---|
| Structure | Made up of simple sugar molecules. | Sugar molecules are linked together in long chains. |
| Digestion | It is digested very quickly and provides energy. | It takes longer to digest. |
| Effect on blood sugar | Blood sugar levels rise suddenly. | Blood sugar levels rise slowly and steadily. |
| Nutritional value | Often lacking in nutritional value, they are called "empty calories." | Rich in nutrients like fiber, vitamins, and minerals. |
| Examples | Sugar, sweet drinks, white bread, cakes, biscuits, sweets. | Brown rice, millet, oats, fruits, vegetables, lentils, chickpeas. |
Choosing complex carbohydrates is the best for your health.
If you take insulin, how do you adjust your carbohydrate dosage?
This is very important for some people who take insulin for meals. You have to calculate the amount of insulin that is right for the number of grams of carbs in the meal you eat. We call this the "Insulin-to-Carbohydrate Ratio." That is, the number of grams of carbs that can be controlled with 1 unit of insulin.
Typically, 1 unit of rapid-acting insulin can control about 12-15 grams of carbohydrates. But this is just an average value.
Warning: This ratio varies greatly from person to person. It can also change with things like the time of day, the amount of exercise you do, and stress levels. Therefore, it is essential to work with your doctor to find a ratio that is specific to your body and create a plan. Never change your insulin dose on your own.
Take-Home Message
- Counting carbs is a great way to help control diabetes and lose weight.
- Don't forget that carbs are not only found in bread and rice, but also in fruits, milk, some vegetables, and nuts.
- When buying packaged foods, look carefully at the "Total Carbohydrate" and "Serving Size" sections on the label.
- Choosing complex carbs like whole grains, vegetables, and legumes instead of simple carbs like sugar and white flour is much better for your health.
- Be sure to talk to your doctor about the amount of carbs you need per day and, if you take insulin, the appropriate ratio for it to get the best advice.
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