Carbohydrate Counting
The Essential Tool for Glucose Precision
Carbohydrates are your body's primary fuel. Because they break down into glucose, tracking them is the most effective way to manage your blood sugar levels. Aim for 45% to 60% of your daily calories from high-quality carbs.
5 Steps to Mastery
STEP 01
Healthy Choices
Prioritize low-GI grains and use the 1/4 plate method for portions.
STEP 02
Locate Carbs
Identify carbs in grains, fruits, and milk. Meats and fats have almost zero.
STEP 03
Set Targets
Aim for 45-60g per meal and 15-30g for snacks.
STEP 04
Measure Content
Check labels or the Canadian Nutrient File. Stay within 5g of your target.
STEP 05
Monitor & Adjust
Review your blood sugar readings with your clinical team to fine-tune targets.
Nutrition Labels
Nutrition Facts
Calories 170
Total Carbohydrate 36g
Fibre 6g
Sugars 3g
36g (Total) - 6g (Fibre) = 30g Available Carbs
Sample Dinner
| Food Item | Portion | Carbs (g) |
|---|---|---|
| Roasted Chicken | 3 oz | 0 |
| Quinoa / Brown Rice | ¾ cup | 30 |
| Steamed Green Beans | ½ cup | 0 |
| Medium Apple | 1 item | 15 |
| Skim Milk | 1 cup | 15 |
| TOTAL MEAL COUNT | 60g | |
* Note: Meat and non-starchy vegetables are considered "free" or very low carb.