Wednesday, March 28, 2012

Carbohydrate-Counting Chart

The folks over at SparkPeople have come up with a  handy carbohydrate estimating chart for people with diabetes who track blood sugar. It can also be used for folks who are looking to lose weight the low-carb way.

I am a beer guy, and I care about my body. So it makes sense to understand the relative merits of what I am eating and drinking, as well as maintaining an appropriate level of activity for balance. Beer doesn't make people fat. Burning fewer calories than one takes in is what does that! So if I want to drink a six pack and still have six-pack abs, I need to manage calories in and calories out.

Are you like me?

  • I love eating and drinking
  • I like working out--though I usually like it best after it's over! 
  • I hate counting calories--it takes the fun out of eating

What I like about the SparkPeople chart is this:

  • I only have to count carbs, not all calories
  • The chart is based on a 15 g serving size, which makes counting easy 
  • The emphasis on carbs means I must eat more veggies to feel full

See the chart and read the article here; Carbohydrate-Counting Chart

My take on the chart is below, for your convenience.

Grains 1 Serving = 15 g carbs
Bagel (white or whole wheat) 1/2 of a small
Bread (white or whole wheat) 1 slice (1 ounce)
Bun (white or whole wheat) 1/2 of a small
Crackers, round butter style 6 ea
Dry cereal, unsweetened 3/4 cup
English muffin 1/2 of a small
Hot cereal (oatmeal, grits, etc.) 1/2 cup cooked
Macaroni, noodles, pasta or spaghetti 1/3 cup cooked
Pancakes and waffles 1 (4-inch diameter)
Pizza crust, thin 1/8 of a 12-inch pizza
Rice (white or brown) 1/3 cup cooked
Beans & Legumes 1 Serving = 15 g carbs
Baked beans 1/3 cup cooked
Beans (navy, black, pinto, red, etc.) 1/2 cup cooked
Lentils 1/2 cup cooked
Starchy Vegetables 1 Serving = 15 g carbs
Baked potato (regular or sweet) 1/2 medium (4 inches long)
Corn 1/2 cup cooked
French fries, regular cut 10-15 fries
Peas 1/2 cup cooked
Winter squash (acorn, butternut, etc.) 1 cup cooked
Vegetable soup 1 cup
Fruits 1 Serving = 15 g carbs
Apple 1 small
Banana 1/2 medium
Blackberries/Blueberries 3/4 cup
Canned fruit (in light syrup or juice) 1/2 cup
Cantaloupe 1 cup cubed
Cherries 12 to 15
Grapefruit 1/2 large
Grapes 17 small
Honeydew melon 1 cup
Orange 1 small
Peach 1 small
Pear 1 small
Raspberries 1 cup
Strawberries 1 1/2 cup whole
Watermelon 1 1/4 cup cubed
100% Fruit Juices 1 Serving = 15 g carbs
Apple juice 1/2 cup
Cranberry juice 1/3 cup
Grape juice 1/3 cup
Grapefruit juice 1/2 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Dairy Products 1 Serving = 15 g carbs
Milk (skim or 1% fat) 1 cup
Yogurt (plain, light or sugar-free) 1 cup
Beverages, Sweets & Snacks 1 Serving = 15 g carbs
Beer 20 oz Light, 16 oz Regular, 12 oz Bold
Chips 0.75 oz
Cookies 2 small
Frozen yogurt, regular 1/2 cup
Ice cream  1/2 cup light, 1/3 cu reg, 1/4 cu topped
Popcorn (plain or air-popped) 3 cups
Pretzels 0.75 oz
Pudding (sugar-free) 1/2 cup
Sorbet 1/4 cu
Spirits (0 carbs but 100 calories per shot) NA
Wine (< 5 carbs and 100 cals per glass) NA