Tuesday, August 28, 2012

Fitness Ask Pam: How Many Carbs Should I Eat?

How many carbohydrates should diabetics eat at each meal? I'm Type 2.

 ... fitness quotes ! Drinking on a low-carb diet? Find out how many carbs
... fitness quotes ! Drinking on a low-carb diet? Find out how many carbs


How many carbohydrates should diabetics eat at each meal? I'm Type 2.

In general, everyone's daily carbohydrate intake is different due to weight, size, gender, height, and activity level, especially if you're living with diabetes and are on medication.

Unfortunately, one number does not fit all. General guidelines include the Institute of Medicine of the National Academies recommending that approximately 45-65% carbohydrates from total calories (no fewer than 130 grams daily). But newer information according to the Joslin Diabetes Center, one of America's premier institutions for the care of individuals with diabetes, recommends approximately 40 percent of a person's daily calories come from carbohydrate (total should not be fewer than 130 grams daily).

Based on an individual, I usually recommend keeping carb intake no more than 50% of total intake per day. For example, based on a sample three-meal/one-snack day, a person who consumes about 1200-1300 calories a day should be taking in at the upper limits of 45-49 grams of carbohydrates per meal and about 12-18 grams for a snack.

Often, depending on calorie needs, I break it down a little further into two snacks per day, spreading out the meals and keeping blood sugars more level. As your caloric intake increases, so does the allowance for more carbs per meal. Please note these are general guidelines; your physician's recommendations could vary and it may be best to follow your doctor's suggestions along with that of a registered dietitian to meet your specific needs.

So, what types of carbs should you pick? For a healthier choice, carbohydrates should consist of more whole grain breads, cereals and pasta instead of regular white flour products. Also whole fruit, beans, peas and vegetables are other great sources of healthy carbohydrates.

Keeping your carbohydrate total consistent from day to day will help you stay on track. Foods to stay away from would include ones high in fat, sweets and alcohol.

If you're a diabetic, take a look at our Living with Diabetes Meal Plan. All the meals are planned out with calorie-controlled portions and a consistent amount of carbohydrates for each meal. This plan will help keep blood glucose under control for diabetics. Our Nutrition Support team can help assist you find the right plan.

How Many Calories Are Burned Weight Lifting?  Ask The Fitness Nerd
How Many Calories Are Burned Weight Lifting? Ask The Fitness Nerd
many people ask me how to keep fit and maintain a work life balance ...
many people ask me how to keep fit and maintain a work life balance ...
how many calories should i eat you ask the number
how many calories should i eat you ask the number
 ...  Crossfit Certified Trainer Monmouth County  Ultimate Fitness NJ
... Crossfit Certified Trainer Monmouth County Ultimate Fitness NJ

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