Sree said after reading my first part of carbohydrate counting is that I am inspired by Bahubali to write in two parts. Basically if I tell you everything in one part you won’t be able too grasp it.
Let’s start with counting.. Shall we?
Like I mentioned before 1gm of carbs will give 4 Calories. Also 60% of protein will be converted into glucose usually after 2 hours of eating. If the food is rich in carbohydrates and proteins is bit lower then you don’t have to take account of protein but if you are not at all eating carbs and eating lots of protein ( I would say more than 15 GMs usually, but for me it is more than 6 GMs, so it varies with person) then protein is the factor which is going to determine the blood glucose level.
One rule is – do not eat more than 45 GMs of carbohydrates at any meal for woman and 60 GMs in males. Again it depends on the amount of activity you have done before and about to do in next couple of hours).
And snacks should be 0-15 GMs per snack time.
Now I am going to tell you about second meal effect. It is the effect observed when your previous meal has an effect on the next meal. For example if you eat low carbs ( and complex carbohydrates like whole grains) with protein and fat combination in breakfast, it will have a positive effect on the post lunch blood glucose. We can take advantage of it. How ? If fasting blood glucose is the challenge, try having early dinner and less amount of carbs (<30) in the dinner and not to have any carbs post dinner. Again please take it with a pinch of salt. ( Not literally!) My advice is about the person who is on insulin pump and can detect hypoglycaemia by themselves. Are we okay with this? Let’s move ahead.
If we are planning to eat Indian square meal- that is roti, rice, daal, vegetable and dahi and salad, how to make around 45 gms carbohydrates meal? Fill half of your plate with vegetables ( cooked and raw), 1/4 th plate carbohydrates and 1/4 th plate proteins.
1/3rd cup cooked rice/ soji/ pasta- 15 gms carbohydrates.
30gm roti/ bhakri/ paratha/ bread – 15 gms carbohydrates each.
1/2 cup thick daal -15 gms carbohydrates and around 8-10 gms proteins.
120 gms paneer( 4oz) will have 16 gms of proteins.
1 cup dairy milk- 12-15 gms carbohydrates and 8 gms proteins.
Potatoes- 1 cup -26gms carbohydrates including skin and flesh .
Non starchy vegetables like cucumbers, leafy vegetables- 5 gms per cup.
Peanuts and other nuts- 30 gms(1 oz) – 5 gms carbohydrates.
When we eat chicken or fish- 1 piece of chicken or fish weighing around 120gms ( 4 oz) has around 28 gms of proteins! That’s a lot in a small piece. Here we would need to count carbohydrates in the chicken and the bolus would be dual wave/ multiwave bolus as blood glucose will remain high till 6-8 hours post eating.
I think this pretty much wraps the carbohydrate counting. Now you would ask what about fruits ? Aren’t they important part of life providing vitamins and minerals? Yes they are important. But on purpose I am not putting them. Why? I want you to search and measure and count for yourself. We learn and understand when we do it practically. Like I said I am health coach and not a health map. Coach guides student and shows the way but students have to play the game. Coach does not replace student and says I will do it instead of you since I had done it in the past. So my point is use your tools , use these guidelines and remain healthy. Best wishes from my side.