Counting Carbs in Eight Common Foods

One slice of bread, 1/3 cup of cooked pasta, 3/4 cup of dry cereal… provide about 15 g of carbs, accounting for 1/3-1/4 of the carbs for the main meal.

Foods high in carbohydrates (carbs) can have a big impact on blood sugar levels. People with diabetes need to know how many carbs to eat in a day to keep blood sugar stable and reduce the risk of heart complications and stroke. Whether a person has diabetes or not, Dr. Lalita Kaul (American Dietetic Association) shared with Health, whether a person has diabetes or not, they should aim to get about half of their calories from complex carbs (high in fiber), 20-25% from protein and no more than 30% from fat a day.

15 grams of carbs count as one serving. If a person eats 2,000 calories a day, they should consume about 250 grams of complex carbs. A diabetic should have about 45-60 grams of carbs at each main meal and 15-30 grams for snacks. Below are 8 common foods that contain carbs and suggested serving sizes for diabetics.

Bread

One slice of bread contains about 15 grams of carbs, equivalent to one serving. People with diabetes should choose whole-wheat bread because it has twice the amount of fiber as white bread. The body digests whole-wheat bread more slowly, and blood sugar levels will rise gradually after eating. People with diabetes should eat 30 grams of fiber per day. If you have difficulty digesting fiber, you can choose thinly sliced bread to cut down on fiber and calories.

Cooked pasta

Whole wheat pasta is a healthier choice than white pasta. 1/3 cup of pasta has about 15 grams of carbs. A person who eats a lot of pasta at one meal has enough carbs for the whole day.

Eating a lot of carb-rich pasta can affect blood sugar levels. Photo: Freepik — Eating a lot of carb-rich pasta can affect blood sugar levels. Photo: *Freepik*

Cereal

A balanced breakfast can help people with diabetes have more energy and better control their blood sugar. A bowl of oat bran cereal with skim milk is a good choice for breakfast for people with diabetes. However, people with diabetes should avoid sugary cereals that are low in fiber. 3/4 cup of dry cereal contains 15 grams of carbs.

Fruit

Fruits like apples, bananas, berries, cantaloupe, strawberries, peaches, etc. are good choices for diabetics. Pears and grapes can be high in sugar. A medium banana has about 15 grams of carbs and is high in potassium. Berries are rich in fiber and antioxidants. A serving of berries is only 3/4 cup. Eating more than this will put your total carb intake over the recommended daily limit.

Fruit juice

1/2 cup of fruit juice contains 15 grams of carbs. Diabetics should choose fruit that contains fiber instead of fruit juice. Even natural, unsweetened fruit juice is high in calories. Three glasses of fruit juice provide about 300-400 calories. Diabetics who want to drink fruit juice can have a small glass with breakfast.

Milk

Milk provides calcium, protein, vitamin D, and other important nutrients that are beneficial to health. Choose low-fat or fat-free milk. Because people with diabetes often have high cholesterol and triglycerides, they are at risk of weight gain. One cup of low-fat milk contains 15 grams of carbs.

Yogurt

One cup of plain yogurt has about 15 grams of carbs. Fat-free yogurt is a good choice for people with diabetes. Flavored yogurts often contain a lot of sugar, so check the carb content before you buy it. You can add fruit and nuts to plain yogurt for a healthier option.

Cookies

People with diabetes can enjoy sweets occasionally, as long as they consume them in small portions. Count the carbs in cookies against other carb-containing foods in your meals to avoid going overboard on carbs throughout the day. Two cookies contain 15 grams of carbs.

However, everyone's carb needs are different. People with diabetes may need to consult their doctor for appropriate dietary advice.

Kim Uyen (According to Health )

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