Monday, June 8, 2009


I was going to respond in the comments stef but this warrants a full post. I am right there will your nutritionist on watching the carbs. Once again, don't go all Atkins about it because that's just crazy-talk. But making sure you have enough carbs but not too much is a good thing.

For most people, they should have around 180 grams of carbs per day. 45 per meal for 3 meals and 15 per snack for two snacks. So what does 45 grams of carbs look like?

1 cup of white rice or pasta
3 cups of yogurt
3 apples
3 cups of berries
1/2 cup of flour
1/4 cup of white sugar
1 slices of whole wheat bread.
3 corn tortillas
2 flour tortillas (not burrito sized)
1 cup of beans

Looking at the list for me, I've come to love vegetables, yogurt, and corn tortillas. On top of that, whole wheat is awesome because you subtract the fiber content form the number of carbs. What has been surprising to me (and to J) is how easily 1 cup of pasta can fill you up. The thing is, vegetables (aside from root style vegetables like butternut squash) have negligible carb content. When you do a fried rice and even do 2/3 a cup of brown rice but with chopped carrots, tofu, shredded chicken or shrimp, onions, red peppers and bean sprouts, that's a meal that will make you loosen your belt. Last night, I made a great pasta dish from leftover turkey cutlets that I simmered in a tomato sauce. I did 2 cups of cavatappi (2 servings of the dish) and sauteed spinach, carrots and onions and added about four cutlets worth of lean turkey. That was a filling to the brim pasta bowl serving of pasta. With a salad, that was a filling meal.

Like stef's nutritionist said, do eliminate carbs. They are good. But It's useful to be conscious about how much. While I monitor my carb intake through grams of carbs, other diabetics I know do it through glycemic index numbers. If anyone has any advice on how that works, feel free to chime in.

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