We need carbohydrate foods in our diet, as they provide our bodies with fuel. Some of the best sources come from grains and starch choices such as rice, noodles and bread, as well as milk products, fruit and some vegetables. Blood sugar levels are affected by the total amount of carbohydrates in your diet. Your diabetes support team can help you determine what type, amount and distribution of carbohydrate is best for you to ensure that it matches your medication regime.
Carbohydrate counting involves a little math and planning on your part. But with practice, it can make eating flexible and more enjoyable, plus give you better control over your blood sugar level. For this to work, you need to count up the amount of carbohydrates in meals and snacks to tally up a daily total. Once you know the amount of carbohydrate recommended for your meals and snacks as well as the amount in foods, you can plan your diet easily with the help of this handy carbohydrate counter.
Joanne is an active, 30-year old, married woman with diabetes, who has just returned from a visit with her doctor and dietitian. She knows that her carbohydrate goals should be between 50-60% of her total calories. Her dietitian has given her a table and recommended that she aims for about 50-60% of 1800 calories, which is approximately 250 grams of carbohydrate per day.
Here is a sample of her personalised carbohydrate goals and a typical breakfast to give you an idea of how carbohydrate counting can work.
Use this table to find your carbohydrate allowance based on recommended daily energy needs:
| CHO = Carbohydrates | ||||
| Recommended Calorie Intake |
1200 calories/ CHO Exchanges |
1500 calories/ CHO Exchanges |
1800 calories/ CHO Exchanges |
2000 calories/ CHO Exchanges |
|---|---|---|---|---|
| 50% calories from carbohydrate | 150 grams/ 10 CHO |
188 grams/ 12 CHO |
225 grams/ 15 CHO |
250 grams/ 16 CHO |
| 60% calories from carbohydrate | 180 grams/ 12 CHO |
225 grams/ 15 CHO |
270 grams/ 18 CHO |
300 grams/ 20 CHO |
CHO Exchange = Carbohydrate Exchange
| 15 grams carbohydrates = 1 CHO exchange | |
| Meal | Carbohydrate |
|---|---|
| Breakfast | 50 grams/ 3 CHO |
| Lunch | 75 grams/ 5 CHO |
| Snack | 25 grams/ 1.5 CHO |
| Dinner | 75 grams/ 5 CHO |
| Snack | 25 grams/ 1.5 CHO |
| Total | 250 grams/ 16 CHO |
| Breakfast |
|
|---|
Note: Carbohydrate goals should be individualised and this sample may not be suitable for everyone. Consult your healthcare professional.
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