Start familiarizing yourself to carbs and carb counting

Updated on November 1, 2016 in Carb Counting
5 on October 31, 2016
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Carbohydrates are a major part of your diet, they contribute to 4 calories per gram in your diet. So when you take in carbohydrates they are converted into simple sugars to be used by your body for energy.
All of the food groups/serving below contain carbs (in approximate values) –
  • Cereals/Millets (30 grams)- 22 grams
  • Pulses (30 grams) – 17 grams (approx)
  • Nut and oilseeds (15 grams) – 5 grams (approx)
  • Milk and milk products (150 ml) – 8 grams
  • Vegetables (non-starchy) (45 grams)- 8grams
  • Fruits (60grams)- 10 grams
  • Others (pastries, cupcakes, sugary beverages, desserts etc) – This depends on the sugar content , 1 gram of sugar has 1 gram of CHO.
So basically all food groups have carbs, however depending on their fiber and nutrient content – some rapidly raise sugar levels while some don’t. From the above refined cereals (cake flour, sugar coated breakfast flakes), legumes, pulses, starchy vegetables (potato,peas, corn), fruits and others will spike your sugar levels.
For diabetics its very important to keep a check on their carbs to make sure the insulin dose is taken accordingly – let me start you up for this. You would be requiring the following-
  • Kitchen scale
  • Calculator
  • Carb count diary
When you consume bread, pasta, pizza, potatoes, noodles, fruits, cereals, legumes, milk, yoghurt or sugary sweets – make sure to weigh them on your scales, check the food label or your “Carb and Cal” app to see how much carbs you are consuming in one serving- accordingly adjust your insulin dose. For foods like avocados, nuts, meat or fish (proteins and fat) you don’t need to count the carbs- as they don’t spike your sugar levels instantly, which is why we are going to exploit these food groups in our diabetic recipes.

Post this, understanding the basal/bolus insulin ratios is very important- this is unique to every person- on a more general level 1 unit of insulin is injected for every 10 grams of carbs consumed.

If you would like to know more about your ideal insulin dose or have any other questions for me, please comment on this thread below! I shall answer them right here.
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0 on October 31, 2016

Our carb counting community coaching campaign has officially begun.
Nitya Hullur is a professional nutritionist based out of Dubai. Nitya has a lot of experience when it comes to diabetics and weight loss. She will be spear heading this campaign.

If you have any questions – please feel free to comment below :)  Nitya shall answer them.

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1 on October 31, 2016

Thanks @sugarkibimari for this  awareness campaign. It will benefit many diabetics here for sure. I would love to know from miss Nitya Hullur more about balancing basal/bolus insulin ratios & what should be my ideal insulin dose ?

on October 31, 2016

Its best to establish your bolus insulin dosing after carefully calculating the carbs in the meal you have taken. As i have mentioned above 1:10 ratio for insulin dose: carbs is widely accepted. However i have seen this trend in many clients – insulin sensitivity is comparatively less in the morning as compared to the evening- due to which clients move from taking 1 unit insulin for 10 grams carbs in the morning to 1 unit insulin for 20 grams of carbs at night. However yours may not be the same case – hence an ideal insulin dose will have to be worked on through individualization and adjustment  depending on your insulin resistance, muscle profile and fat %. The two most popular methods to set your ratios have been the 500 rule and weight sensitive dosing. Stay tuned until tomorrow to hear more about the same.

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1 on October 31, 2016

You just nailed it perfect. My insulin sensitivity is extremely low in the morning I guess. So I tend to take couple of units more in the morning even for smaller meals. I am type 1 for 20 years.

on November 1, 2016

Hey again Zaid, yes its always about making peace with your carbs and understanding your insulin requirement throughout the day- once you fix that your meal responses are more uniform, energy levels are more constant and most importantly you feel much more confidant.

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