Counting Carbs

[DougT]

I guess I am a little confused about counting carbs. I am 6' 4" tall and weigh 230 lbs. My goal is lose 25 lbs by the end of next year. I see that some people eat only 40 carbs a day. To me that is not very many carbs that a body may require.

I am desperately and aggressively trying to lower my BS to a normal range. So am I missing something about counting carbs for a day? I am still learning and going to take classes soon.

Doug:

[fgummett]

Hey Doug,

you're gonna get many differing views as carbs can be a contentious issue :)

As general guidelines I'd suggest that: not all carbs are bad for us -- just the refined and concentrated ones found in so many of our processed and packaged foods these days... broccoli has carbs but in order to get the same amount of sugar from broccoli as from a bottle of cola, you'd literally have to eat of ton of it.

Real whole food, is my order of the day... preferably local and in-season, grown/reared on nutrient rich land. This means eat whole food, which naturally includes a balance of fat and protein... don't be afraid of fat... its gotten a bad rap.

Those of us with Diabetes need to pay particular attention to those foods which have the most effect on our Blood Glucose (BG) levels. There are obvious things to watch out for like candy, cola, cakes and sweets... next in line are the "white" foods like bread, pasta, potatoes, rice, breakfast cereal... but even something assumed to be healthy like orange juice has about as much sugar as a cola... fat reduced milk has a higher proportion of lactose (sugar)... and so it goes on. That does not mean you need to feel deprived or hungry to eat this way, not by any means.

For myself I do end up eating probably less than 40g carbs per day but I don't really count them (nor do I count calories)... I just eat real whole foods as above and it follows naturally. If I had been wise to this sooner I could probably now be including more foods like potatoes (plus their skin) or [real] whole-grain breads but given the current state of my BG management system I find I get the best BG control by avoiding even these.

You'll often see here on DF the phrase "eat to your meter" and this deceptively simple message is very wise... test around your food and figure out what works best for YOU.

I'd suggest that BG control be your primary aim -- reducing excess fat mass, improving cholesterol/lipids, hypertension etc... all these tend to improve with more normal BGs.

[shiftzor]

Start weighing foods and calculating the carb contents, keep a log of pre/post meal bg tests and what you ate. You will soon learn what worked for you and what didn't. I weigh all my meals and dose according to carb content but I am a type 1 ;) you won't have to do this. It sounds painful at first but actually you get use to it and once you have all your "normal" foods sorted, you only need log/weigh unknowns.

Remember that different quantities of foods will have different effects. For example I can handle 45gs of brown bread much better than 180gs.

Your going to have to work out how many carbs you can handle/feel comfortable with by your self. I recommend less than 100gs of carbs, however that's just my personal opinion.

I also wanted to say that to lose weight you shouldn't totally rely on just eating less, there are people on this forum that try every diet under the sun but cannot lose weight. Exercise is an important factor to keeping healthy and will help to reduce your insulin resistance. There is no guaranteed way to lose weight, however don't let this dishearten you, I believe that eating healthy and being active is more important. Controlling your diabetes should be the first step in your plan, losing excess weight will hopefully happen later.

[fgummett]

Forgot to mention that carbohydrates are not the only source of energy for the body... fats is also a valuable energy source in its own right (it is not converted to glucose) and some protein can also be converted glucose.

[jer.lawrence]

I'm just going to throw my 2 cents in here too. I'm 6'2" at about 265, I was 275 when I started. I started out eating much lower carbs. I didn't pick a strict number to stick to, but tried to lower it. I found that eating 15g for breakfast, and 30g for lunch and dinner was about right for me. My BG lowered on that "plan" from a fasting level of 320 to a fasting level of ~100 in about 2 weeks. I also threw about a half hour of exercise (just walking..) around 5 days a week in there.

I used to find that I could only eat about 30g of carbs a meal without a pretty decent spike. I've found, now, that I can eat more than that with much less effect. Is it the Metformin? The Exercise? Probably a combination.

I had about 55g of carbs for dinner last night and my BG only got up to 114. Now, that was after about a total of 10g or so the rest of the day, but still. It used to be that eating any amount would affect me pretty immediately. Now that I'm "broken in" a little (was just Dx on 8/13 of this year), I'm finding that I can eat more carbs a day without raising my BG level.

I think as with anything else, it's a "what works for you" type of deal. 40 a day sounds difficult, but once you get used to it, it's not too bad. It could, also, be too few for your body. You just need to find what works for you. :)

Good luck to you.

[Granny Shanny]

There's another big thing we diabetes "clients" have to overcome, and that is advertising. As you discovered with your oatmeal, some of the most heavily advertised "healthy" foods can zap us clear to the moon. So be very leery of any product that tells you it's a healthy choice! They ARE out there, but you gotta read the labels & then try/test for yourself. Consult your carb counter & eat to your meter. (Of course "eat to your meter" implies another primary "rule": test, test, test! :D)

One happy example . . . I have recently discovered this delicious low-carb tortilla (http://latortillafactory.elsstore.com/view/product/?id=17474) that has very little effect on my glucose. I've been making quesadillas like mad since I found these! One tortilla in the skillet, sprinkle a few diced jalapeños & a handful of grated sharp cheddar and voilà! Instant delight!

I do think your primary focus for now should be getting the bg reined in. How long have you been on metformin? Do you think you're seeing any effects of it? Metformin has been a major help for me; I take 1500mg per day - I think you're taking 1700mg per day, correct? I am not actively trying for weight loss, and yet 20 lbs has melted off thus far (in spite of myself! :D).

I don't deliberately pile on the fats, but I don't avoid them. I've switched to real cream in my coffee, because milk has higher carbs than cream, and non-dairy creamer is loaded with corn syrup solids. I've switched to 4% fat cottage cheese because it's lower carb than 2% or fat-free versions. Little adjustments like this can make all the difference in the world over a week's or a month's menu.

What works for me may not be right for you, but the insidious little thing I've discovered about carbs is that they cause cravings for ever MORE carbs. A carby snack will send me right back to the cupboard, despite the metformin curbing my appetite. But a handful of raw almonds or a cheese stick or a Slim Jim will satisfy me for hours. If you're okay with eggs, there's another good trick which is keeping a jar of hard-cooked eggs in the fridge.

[Penny]

One happy example . . . I have recently discovered this delicious low-carb tortilla (http://latortillafactory.elsstore.com/view/product/?id=17474) that has very little effect on my glucose. I've been making quesadillas like mad since I found these! One tortilla in the skillet, sprinkle a few diced jalapeños & a handful of grated sharp cheddar and voilà! Instant delight!.

I have been making fajitas a couple times a week...using our store brand of low carb totilla/5 carbs each. We save odd bits of leftover meats, chicken, pork or beef, chop it finely, heat it with a bit of Mexican seasoning, add some chedder, chopped veggies,onions, peppers (whatever is handy works), add a dab of sourcream. I usually eat two with no problem.

[Moonglo]

I just wanted to reiterate that you have to come up with a plan that you can follow long term. For me personally, I could not eat just 40 grams of carbs a day for more than a few days... so it is much more effective for me to double that. And go a little higher once in a blue moon.

No two diabetics are going to get the exact same results with any particular plan. Your meter has to become your best friend in this regard, and then you'll be able to figure it out from there.

[Granny Shanny]

I have been making fajitas a couple times a week...using our store brand of low carb totilla/5 carbs each. We save odd bits of leftover meats, chicken, pork or beef, chop it finely, heat it with a bit of Mexican seasoning, add some chedder, chopped veggies,onions, peppers (whatever is handy works), add a dab of sourcream. I usually eat two with no problem.

D-ang! I forgot the sour cream! :D :D :D Fajitas are a favorite for DH . . . that'll be next on my menu! Thanks, Penny.

I used my new tortillas to make an egg salad wrap today . . . some hard-cooked egg mashed up with a dab of mayo & diced jalapeños (have I said that I'm getting a lot of mileage outta jarred diced jalapeños lately?! :D)

[jenb]

Hi Doug: I take a lower-carb approach...I usually have about 20 net carbs at a meal, although the gross carb content is higher. You might try allocating 40% of your overall calorie intake to carbohydrate, concentrating on high-fiber veggies, legumes and fruits. Things like Ryvita crackers and Vogel's Soy-Flaxseed bread are delicious and pretty high in fiber. I know it's a battle...but you'll find a way to make it work.

Jen