Measuring Carbs: New Guide on How to Effectively Measure the Amount of Carbs in Our Diet

Measuring the amounts of carbohydrate we consume is a type of dietary planning that most people who require less carbohydrate undergo to live a healthy and productive life and taking into consideration, the amount of carbs intake helps to manage blood glucose levels. Measuring carbs is especially important for those suffering from diabetes. For most people who are just curious about the food they eat, it is not out of place to monitor how much carbs one takes in.

One of the methods used in counting the number of carbs consumed is the carbohydrate factor method and this method has different stages as follows:

  1. Placing the bowl of food on a gram scale. It is important to set the scale to zero levels in order not to calculate the weight of the bowl with the food content. After setting the scale, but the food into the bowl to determine the weight of the food.
  2. It is required to determine the carbohydrate factor by dividing the total carbohydrate per serving by the weight.
  3. In many cases, determining the number of carbs in processed food in one serving can be done by looking at the packaging. You can always get it from the nutrition label.
  4. You need to multiply the weight of the food on your scale in grams by the carbs factor that you looked up in the packaging of the food. After which you would be able to determine the amount of carbs in that diet.

In order for one to know how to measure carbs in your food, there are a lot of things to consider, for instance, food should be measured in its raw state like when trying to measure the number of carbs in a banana, the peels of the banana should be removed before measuring. The need for carbohydrate counting is to know essentially which food contains carbohydrates and adding up the numbers of grams from each food you eat to get the total number of carbs taken in per day.

It is necessary to know how much your body is able to process the different carbs, and then it would be better to calculate the net carbs intake in order to know exactly how much your body can take. When you have been able to determine how much your body processes, it may help you to achieve your target blood sugar level. Measuring the number of carbs in your diet can be done by looking at the number of carbs that can be absorbed by the body, including simple and complex carbs.

The different categories of simple and complex carbs come with their amount of digestible sugar, for instance, simple carbs contain one or two sugar units linked together. An example of simple carbs is found in food s such as fruits, vegetables, milk while complex carbs contain very high sugar units and are mostly found in starchy foods such as grains and potatoes.

In order to measure one’s carb intake, you would want to know first the number of carbs that are required as healthy for the body. In dietary recommendation; carbs provide 45% – 65% of our daily calorie intake, reducing the number of carbs daily intake can go a long way to ensure one live a healthy life. For instance, if you consume a 2000 calorie carbs diet, you will have consumed between 225 – 325 grams of carbs which is above the healthy recommendation which maintains that you should actually consume a number of carbs between 50 and 150 grams.

It is highly important to keep track of the carbs you consume if you have diabetes in order to manage your health. you should learn how to calculate carbs intake

Measuring Carbs

STARCH – 1 Carbohydrate Choice  = 15 Grams of Carbohydrate
Bagel 1/4 large bagel (1 oz.)
Biscuit 1 biscuit (2 and half inches)
Bread, Light calorie 2 slices (1 and half oz)
Corn bread 1¾ inch cube (1½ oz.)
English Muffin 1/2 muffin
Hot dog or Hamburger bun ½ bun (¾ oz.)
Naan, Chapati, Or Roti 1 oz
Pancake 1 pancake (4 inches across, ¼ inch thick)
Pita (6 inches across) 1/2 pita
Tortilla, Corn 1 small tortilla (6 inches across)
Tortilla, flour(white or wheat) 1 small tortilla (6 inches across)
Waffles 1 waffles (4-inch square or 4 inches across)
Cassava, plantain 1/3 cup
corn, green peas, mixed veges 1/2 cup
spaghetti sauce, marinara 1/2 cup
Mixed veges 1 cup
Potato (baked with skin) 1/4 large (3 oz)
potato, french fried 1 cup (2 oz)
potato, mashed with milk and fat 1/2 cup
squash, winter (butternut, acorn) 1 cup
Yam or sweet potato, plain ½ cup (3½ oz.)

Measuring carbs for diabetes

  • Identify your carbs. Know all the foods which you consume that are high in carbs pasta, bread, all sugary foods, all starchy foods, dairy, and fruits have their carbs.
  • Know the amounts of carbs you need per day to keep a healthy and steady level of blood sugar. Usually, 40-60 grams of carbs per meal is a good level. A diabetic person should not exceed this level
  • Check nutritional facts on your food packaging to monitor the number of carbs you consume per serving
  • Observe the size of the serving, for instance, the size of one serving of pasta and that of fresh fruits are not proportionate, it is good for you to measure and in order to get the accurate amount of carbs in each serving depending on the type of food.
  • Know your insulin- on an average, one unit of insulin covers 12-15grams of carbohydrates, so take into cognition your insulin-to carbohydrate ratio in order to keep it low and steady.
  • Be picky go for nutritional foods that have low sugars and calories, instead go for the ones that are rich in mineral vitamins and fiber for the betterment of your health.

It is possible to eat more fats with fewer carbs by consuming fats from good sources such as avocados, pasture egg yolks, olive oil and grass-fed animals. When you succeed in making your carbs drop low enough, perhaps below 50 grams daily, then you’ve given your body a chance to move from burning carbs or glucose to burning fats – this bodily state is called ketosis.

People undergo a keto diet mainly in order to suppress their appetite, lose weight, and decrease inflammation, this is why they seek out the fastest means on how to measure carbs for keto so that they could enjoy the benefits it comes with and also keep far several disadvantages of consuming excess carbs such as:

  • Spiked blood sugar
  • Inflammation
  • Disruption of hormones
  • Disturbance of gut bacteria
  • Increased food cravings
  • Insulin resistance
  • Increased risk of obesity

For keto dieting, you need to figure out net carbs so as to maintain your limits. The basic formula for calculating net carbs is:

Net carbs = total carbs – fiber – sugar alcohols.

The following sugar alcohols are the only ones that count towards net carb and should be fit into the formula:

  • Sorbitol
  • Maltitol
  • Isomalt
  • glycerin

Each of the above alcohol counts as about half a gram of carbs and therefore should be added to your formula thus:

Net carbs = total carbs – fiber – sugar alcohols + (Sorbitol/2)

This above formula will give you the accurate amount of your net carb.


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