How to Determine How Many Carbs & Sugars to Eat If Diabetic
- 1). Calculate your Body Mass Index (BMI). Multiply your weight in pounds by 703. Divide that number by your height in inches. Divide that number again by your height in inches. Example: (143 lb. x 703)/66 inches/66 inches = 23
- 2). Determine your weight status based on your BMI. Normal: 18.5-24.9; Overweight: 25-29.9; Obese 30+.
- 3). Estimate your daily caloric intake based on your weight status. If you are normal weight you need about 1,800 to 2,000 calories per day. If you are overweight you need about 1,600 calories per day. If you are obese you need about 1,200 to 1,400 calories per day.
- 4). Multiply your caloric needs by .43. Roughly 40 to 45 percent of your calories should come from carbohydrates. Divide that number by 4 to give you the number of carbohydrate grams to eat per day as there are 4 calories per gram of carbohydrate.
- 5). Divide your daily number of carbohydrates by 15. This will give you the number of carbohydrate exchanges you are allowed per day as there are 15 grams of carbohydrate in one exchange. Example: .43 x 2000 calories = 860 calories/4 = 215 grams. 215/15 = 14 carbohydrate exchanges per day.
- 6). Plan your meals based on the number of carbohydrates you are allowed per day. Allot a certain number for breakfast, lunch, dinner and snacks. A good starting point is 45 grams (3 exchanges) for breakfast, lunch and dinner with 15 to 30 grams (1 to 2 exchanges) at snacks.
- 7). Test your blood sugar two hours after you eat. If your blood sugar is above 180 mg/dL after meals, you need to reevaluate your carbohydrate portion size. If your blood sugar is above 130 mg/dL in the morning, you may need to adjust your insulin dosages.
- 8). Keep a blood sugar log and food diary. By tracking your numbers and food intake you can detect patterns and figure out what may be contributing to highs or lows.
- 9). Know your hemoglobin A1C. Your primary doctor or endocrinologist should check this every three months. Your hemoglobin A1C is an average number of how you have managed your blood sugar levels. You want this number to be less than 7 percent.
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