Carbohydrate Choices

So here is the weekly question! Remember, these are usually asked by people with diabetes, but the information is useful for everyone. To control diabetes, you really just need to eat healthy, which everybody should do!

I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate? Please help!

When a dietitian or doctor refers to carbohydrate choices, they are usually referring to choices in the exchange system. 1 carbohydrate choice is equivalent to 15 grams of total carbohydrates on a food label. So, for example, a food containing 43 grams of total carbohydrate would be equivalent to 3 carb choices (round up to 45/15=3).

Eating 3-4 choices per meal (recommendations typically assume 3 meals/day) allows you 12-16 carb choices/day. However, spreading out your carbs over all your meals or eating all 12-16 in one meal and then no other carbs the rest of the day are two completely different things. With diabetes, it is essential to spread your carbs out so you can keep your blood sugar relatively stable. Eating a very high carb meal will spike your blood sugar and then not eating any carbs for the rest of the day will probably cause it to fall dangerously low. This idea of spreading out food choices throughout the day is also beneficial for those who don't have diabetes. By keeping blood sugar levels stable, there is less chance of getting extremely hungry later in the day and getting that shaky weak feeling that many people experience with low blood sugar, whether they have diabetes or not. For more information on exchanges see my post titled Sound Diet Advice and follow the links found there! Happy eating and enjoy your Thanksgiving meal!