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Carbohydrate Counting Made Simple

A clear, practical guide for adults

What Is Carbohydrate Counting?

Carbohydrate (carb) counting is a way to understand how foods affect your blood sugar. Carbohydrates are one of the main nutrients that raise blood sugar levels.

Learning about carbs can help you:

  • Keep blood sugar more stable
  • Decide how much to eat at meals and snacks
  • Feel more confident about food choices

You do not need to count every bite. Many people do well by learning simple carb portions.

Which Foods Contain Carbohydrates?

Carbohydrates are found in many common foods.

Foods that contain carbohydrates include:

  • Bread, rolls, bagels, tortillas
  • Rice, pasta, cereal, oatmeal
  • Potatoes, corn, peas, winter squash
  • Beans and lentils
  • Fruit and fruit juice
  • Milk and yogurt
  • Sweets such as cookies, cake, candy, and ice cream

Foods that contain little or no carbohydrates:

  • Meat, poultry, fish
  • Eggs
  • Cheese
  • Oils and butter
  • Non-starchy vegetables (broccoli, spinach, green beans, peppers)

What Is a Carbohydrate “Serving”?

Many diabetes meal plans use 15 grams of carbohydrate = 1 carb serving.

This does not mean you must measure perfectly. It is a helpful guide.

Examples of about 1 carb serving (15 grams):

  • 1 slice of bread
  • 1 small piece of fruit (like an apple or orange)
  • ½ cup cooked rice or pasta
  • ½ cup beans
  • 1 cup milk
  • 3 cups air-popped popcorn

How Many Carbs Do I Need?

The right amount of carbohydrates depends on:

  • Your body size
  • Activity level
  • Medications or insulin use
  • Blood sugar goals

Many people are advised to aim for:

  • About 45–60 grams of carbohydrates per meal
  • About 15–20 grams of carbohydrates per snack

Your healthcare provider or dietitian can help personalize this for you.

Why Serving Size Matters

Eating more carbohydrates than usual at one time can raise blood sugar higher than expected.

Tips to help with portions:

  • Start with one serving
  • Use measuring cups at home until portions feel familiar
  • Be extra mindful when eating out

Using the Nutrition Facts Label

Food labels can help you estimate carbs.

Steps:

  1. Look at the serving size
  2. Find total carbohydrates (grams)
  3. Remember: about 15 grams = 1 carb serving

Example:

  • If a food has 30 grams of total carbohydrate per serving, that equals about 2 carb servings.

You do not need to subtract fiber unless your healthcare team has told you to do so.

Getting Started Without Feeling Overwhelmed

  • Focus on learning a few common foods you eat often
  • Keep meals consistent from day to day
  • Pair carbohydrates with protein (such as meat, eggs, or cheese)
  • Progress is more important than perfection

When to Ask for Help

Talk with your healthcare provider or dietitian if:

  • Blood sugars are often too high or too low
  • Meals feel confusing or stressful
  • You are unsure how carbs fit with your medications

Support and guidance can make carb counting much easier.

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice. Diabetes management and carbohydrate needs vary from person to person. Always follow guidance from your healthcare provider, registered dietitian, or diabetes care team regarding carbohydrate goals, meal planning, medications, and blood sugar monitoring.

Sources:

Learn more about carb counting from:

  1. https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes
  2. https://www.cdc.gov/diabetes/healthy-eating/carb-counting-manage-blood-sugar.html