carb facts
One carb exchange is equal to 15g of carbohydrate. We include carb
exchanges in all our recipe nutrition information rounded to the nearest
half or whole exchange. Some people find it easier to track and manage
carb intake by counting exchanges, while others count total grams.
Whichever way you choose, it’s important to always count total carbs,
not just sugar, as both sugar and starches will have an effect on BGLs.What is carb exchange?
What is a low-carb diet?
paleo diet?
keto diet?
A low-carb diet typically
contains 50-70g of carbs
per day and a very low
carbohydrate diet generally has
less than 50g of carbs per day.
If you choose to follow alower carb diet it is important
you discuss this with your
healthcare team to ensure
your BGLs are managed and
medication/insulin dosages
adjusted accordingly.WHAT IS A
WHAT IS A
This diet is based on the
Paleolithic era and typically
includes lean meats, fish, fruits,
vegetables, nuts and seeds,
while limiting dairy products,
legumes, potatoes, refined sugar
and grains. Since this diet tends
to limit higher carbohydrate
containing foods it does tend
to be a lower carbohydrate diet.
Are there any potential
concerns or risks in following a
lower carbohydrate diet? Any diet
that restricts whole food groups
can put you at risk of nutritional
deficiencies. Plus, any diet that
limits your carb intake below
your individual requirements
to best manage your BGLs
could put you at increased risk
of hypoglycaemia, depending
on your diabetes medication
and/or insulin dose.
Always speak with your
healthcare team and consider
enlisting help from an Accredited
Practising Dietitian before starting
any diet regimens to ensure you
are managing your diabetes and
overall health and wellbeing. ■WHAT CARBS ARE BEST TO MANAGE BGLS?
Choose carb-containing foods higher in fibre and lower in
added sugars, salt and saturated fats and, when possible, those
that are lower Glycemic Index (GI), such as: Fruits: apples,
oranges, pears, stonefruits, bananas etc. Wholegrain: breads,
wholemeal pasta, brown rice, quinoa, sweet potato, corn and
legumes. Milk and yoghurt. When choosing your food
portion consider your individual needs to best manage BGLs.
If unsure speak with an Accredited Practising Dietitian.
A ketogenic diet is a very low
carbohydrate diet consisting of
no more than 50g of carbs a day.
It contains a moderate amount
of protein and high intake of fats,
which is broken down into ketone
bodies to be used as the main
energy source for body functions.
There is limited research on the
effects and it’s not recommended
for the general population. If you
choose to trial it, first speak with
your healthcare team.FOOD 1 carb exchange (15g)
Bread 1 slice
Cooked rice 1⁄3 cup
Cooked quinoa ½ cup
Cooked pasta ½ cup
Apple, orange, pear 1 medium
Watermelon 2 cups, diced (about 320g)
Strawberries 1½ punnets (about 400g)
Blueberries 1 cup (about 150g)
Kiwifruit 2 fruits
Potato 150g
Zerella Spud Lite Potato 170g
Sweet potato 100g
Corn 100g cob or 1⁄3 cup kernels
Canned chickpeas, drained 2⁄3 cup
Canned red kidney beans, drained ½ cup
Canned lentils, drained 1⁄3 cupWORDS^ SHANNON^LAVERY(DIETITIAN)PHOTOGRAPHYGETTYIMAGES