Do you remember the sugar cube method I posted about a few days ago? You can apply it to the foods you eat. This guide will provide a clear example of what foods to eat and help you visualize how much carbohydrates you will get per serving. Just remember that 1 sugar cube equals 5 grams of carbohydrates. Ready? Here we go.
Starches
1 serving of starches = 15 g of carbohydrates
How much: 6 to 10 serving a day.
• 1 slice of bread
• 1/2 pita bread or 1/2 hamburger bun
• 4 melba toasts
• 1/3 cup of cooked pasta
• 1/2 cup of cooked legumes
• 1/3 of cooked chickpeas
• 1/2 medium-sized potato or 1/2 cup of mashed potatoes
• 1/3 of cooked rice, couscous, or barley
• 1/2 cup of whole kernel corn
• 1/2 cup of low sugar breakfast cereal with at least 2 g of fiber per serving
• 1/2 cooked quinoa
Tips: Go for whole grain products
Vegetables
1 serving = 5 g of carbohydrates
How much: At least 4 servings a day.
• 1/2 cup of cooked vegetables
• 1/2 cup of low-sodium vegetable juice
• 1 cup of raw vegetables
Tips: Eat generous amounts of a wide variety of vegetables. Go for the most highly colored vegetable: dark green, orange, red.
Fruit
1 serving = 5 g of carbohydrates
How much: 2 to 5 servings per day.
• 1 medium-sized fruit: orange, peach, apple, pear
• 1/2 banana or 1/2 grapefruit
• 2 small kiwis or 2 plums or 2 clementines
• 3 prunes
• 15 large grapes
• 2 tbsp of raisins
• 1/2 cup of fruit cut into pieces
• 1/2 cup of unsweetened fruit compote
• 1/2 cup of 100% pure unsweetened fruit juice
• 1 cup of cantaloupe, honeydew melon or blackberries
• 2 cups of whole strawberries
Tips: Fruits make excellent desserts. They are rich in fiber, vitamins, and antioxidants. Choose whole fruit rather than fruit juice.
Stay tuned for my next post, where I’ll be writing about the carbohydrate content in dairy, meats, and fats, outlining the recommended foods.
