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The Leeds
Teaching Hospitals
NHS Trust
Carbohydrate
Counting Reference
Tables
Information for patients
What is carbohydrate counting?
Carbohydrate counting is estimating the amount of
carbohydrate in a food. All carbohydrate, not just sweet or
sugary food, is broken down into glucose. Insulin helps your
body use the glucose for energy.
Carbohydrate counting will help you match the amount of
quick-acting insulin, e.g. NovoRapid or Humalog, you need to
the amount of carbohydrate you are eating. This allows you to
be more flexible with what you eat and when.
Which foods contain carbohydrate?
A healthy diet consists of food groups as shown on the Eatwell
Guide below. Foods within each group contain carbohydrate;
examples of these are highlighted below.
Fruit and Bread, pasta, rice chapattis, cereals,
fruit juice potatoes, grains and yams
Eatwell Guide
Check the label on
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
6-8
Energy Fat Saturates Sugars Salt a day
1046kJ C
3.0g 1.3g 34g 0.9g h
o
o
y s
250kcal a e
d
w
y h
LOW LOW HIGH MED r o
e
l
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r
s
a
e
l i
n
13% 4% 7% 38% 15%
b
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t P r
o
e t h
a
g to i
e e g Water, lower fat
of an adult’s reference intake v s h
, e
d b r
n r
Typical values (as sold) per 100g: 697kJ/ 167kcal e fi milk, sugar-free
a a b
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s c v drinks including
in
is
f Ra e e
Choose foods lower
f , r
s
o p s
y le a io tea and coffee
in fat, salt and sugars t b s n
a t
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i t all count.
r e a
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v e o d i
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f d t l
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s r s
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ti r a d
r F r d
c e 150ml a day.
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fi n Choose unsaturated oils
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a s e
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ly
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Eat less often and e ily
a
in small amounts t
Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
Anything made with sugar, The majority of these foods
flour, potatoes or corn and in this group do not contain Milk, yogurt &
breaded/ battered items carbohydrates unless they are milk puddings
contain carbohydrates breaded or battered
2
What carbohydrates will I need to count?
For example bread, cereals, pasta,
Starchy carbohydrates rice, potatoes, sweet potatoes, yams,
chapattis, grains
Foods and drinks with Full-sugar pop or squash drinks, sweets,
added sugar cakes, biscuits, sugar
Natural sugars Fruit, fruit juice, milk, yogurt, honey
Plain meat, fish, eggs, cheese, butter, margarine and oil do
not contain carbohydrate.
Vegetables (apart from potatoes) contain very little
carbohydrate and don’t need to be counted.
Pulses and nuts: e.g. lentils, kidney beans, chick peas,
almonds, cashews, peanuts.
(You may need to count for half the carbohydrate in baked
beans as there is some additional carbohydrate in the sauce).
How will I know how much carbohydrate a food
contains?
Food labels can be used to find out how much carbohydrate
is in a food. When looking at the labels use the total
carbohydrate content, not the ‘of which sugars’ value.
The carbohydrate content of the food will be listed per 100g
of product and may also be listed per serving. Remember
the weight of the food is not the same as the carbohydrate
content.
3
If your portion is the same size as this ‘serving’ you can use this
value.
For example:
Per 100 g Per serving
Energy (kcal) 350 105
Protein (g) 8.5 3.0
Fat (g) 1.7 0.6
Carbohydrate (g) 70 20 Use this value
Sugar (g) 2.9 1.0
When a nutritional label only has the carbohydrate content of
the food per 100g, or you have a different sized portion, the
amount in your portion will need to be worked out.
Carbs and cals is a useful book to help calculate the
carbohydrate in your portion.
Ask about the carbohydrate workshops for practical advice to
help with carb counting.
How much insulin will I need?
Your diabetes team can advise you on how much quick-acting
insulin you need for every 10g of carbohydrate you eat. This is
called your ‘ratio’.
Many people start with a ratio of 1 unit of quick-acting insulin
for every 10g of carbohydrate.
4
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