The Basics of Carbohydrate Counting
What is carbohydrate counting?
Carbohydrate counting is a way to plan your meals by counting the amount of carbohydrate in foods. It can help you eat the right amount of carbohydrate to keep your blood sugar levels under control. Too much carbohydrate will get stored as body fat. If you are looking to lose weight , read more…
Every person is an individual and dependent on your age, height , weight and lean body mass will determine how much carbohydrate you will need to consume for healthy weight loss.
On an average, I like to tell people that 20 – 25 gm carbohydrate in each given main meal is sufficient for weight loss. NO MORE! READ LABELS! You need to know what you are eating and how much.
What are some of the foods that contain carbohydrate?
Starchy Carbohydrates: Each item listed below is approx. 20 – 25 gm carbohydrate. Check out the PASTA!
| Applesauce | Musselmans | 4 oz. |
| Beans | Refried – El Paso | 5 oz. |
| Bread | Whole Wheat | 1 slice |
| Cereals | Cream of Wheat | 2 1/2 tbsp. |
| Grape Nuts | 1/4 cup | |
| Oats Shredded Wheat | 1/2 cup | |
| Nutri Grain | 1 cup | |
| Puffed Wheat | 1 1/2 cup | |
| Fruit | Juice | 12 oz |
| Raisins , Dated | 1/2 cup | |
| Apples, Peaches , Plums | 1 whole piece | |
| Oranges , Pears, Banana | 1 whole piece | |
| grapes, cherries, melon | 1 1/2 cup | |
| Milk | skim | 12 oz. |
| Pancakes | regular size | 1 pancake |
| ( 1 tbsp syrup = 13 gms carbs | ||
| Pasta | Cooked whole wheat | 2/ 1/2 oz or
1/3 cup |
| Popcorn | hot air popped | 6 cups |
| Potato | white ( half large potato) | 5 oz. |
| yam (half large yam) | 3 1/2 oz. | |
| Rice | cooked white or brown | 2 1/2 oz. or
1/3 cup |
| Rice Cakes | Pritican, Quaker | 3 cakes |
| Soup | Progresso | 1 cup |
| Yogurt | Dannon (low fat) | 8 oz. |
| Greek yogurt | 8 oz. |
10 cups of Zoodles is equivalent to 1/3 cup of Pasta Noodles in carbohydrate. What would you rather eat?
Here is a great zoodle recipe for you to try!
Quick Spiralized Zucchini and Grape Tomatoes
Servings: 2 • Size: 1 cup • Old Points: 2 • Weight Watcher Points+: 3 pt
Calories: 117 • Fat: 5 g • Carb: 20 g • Fiber: 5 g • Protein: 4 g • Sugar: 2 g
Sodium: 31 mg • Cholest: 0 mg
Ingredients:
1/2 tablespoon olive oil
3 garlic cloves, chopped
3/4 lb grape tomatoes, cut in half
pinch red crushed pepper flakes
Kosher Salt and freshly ground black pepper, to taste
1 tbsp chopped fresh basil
1 large zucchini, spiralized with thicker blade
Add in some grilled chicken or grilled shrimp for extra protein!
Directions:
In a large non-stick pan set over high heat, heat the oil. Add the garlic and cook until golden, 30 seconds. Add the tomatoes, and crushed red pepper flakes, and season with salt and pepper. Reduce the heat to low. Simmer, covered, until the tomatoes soften, 15 minutes.
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