You have diabetes. You know it’s important to control your blood sugars, yet you still want flexibility in choosing the foods you eat. It can be done. The key is to control the carbohydrates (carbs) you eat.

Our bodies need carbs for fuel and brainpower. However, often we tend to overeat or choose less nutritious foods. When “carb counting,” it’s important to know how many carbohydrates you need and to pick healthy ones, such as whole grains, fruits and vegetables. This will help you control your blood sugars. If taking insulin, carb counting can also help you assess how much insulin to take before eating. The best part of carb counting is that you can choose nearly any food to eat if you balance it with your other food choices.

What you need to know:
Carbs are found in sweetened food, plant foods (grains, fruits and vegetables) and dairy foods (milk, yogurt) One carb serving = about 15 grams at meals, aim for a consistent intake of carbs—work with your health professional to determine the right amount of carbs for you in each meal and snack Choose lean meats; meats and fats have no carbs but consumption should be limited. Keep records—by reviewing your food and blood glucose records, you will be able to tell if any changes in your intake need to be made.

Getting ready
It’s easy to make carb counting work for you. Start by looking at the Nutrition Facts panel on food labels. This will help you identify how many grams of carbohydrates are in a serving. If you are eating 5 grams or more of fiber in a meal, you will need to subtract the dietary fiber from the total grams of carbohydrate.

Is there a catch?
No, as long as you are willing to identify and count the grams of carbs in each food you eat at every meal. Carb counting is an eating plan that helps you control your blood sugars.