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 |
| http://www.sparkpeople.com/resource/nutrition_articles.asp?id=882 | |
No comments:
Post a Comment