How to Figure Out How Many Carbs Are in Items

Carbohydrates are found in in sugar, starch and fiber. When eating an item containing carbohydrates, the body breaks it down into glucose and the fiber passes through undigested. The glucose enters the bloodstream, providing energy. Any excess glucose is stored in the liver and the muscles. Excessive consumption of carbohydrates results in the glucose being stored as fat. Not all carbohydrates are created equal. Some carbohydrates -- such as whole grain breads, peanuts and kidney beans -- are considered "complex carbohydrates" and release energy more slowly than others, making you feel fuller for longer, reducing blood sugar spikes and lows. Noting the carbohydrate level and value in foods is important for those needing to control their blood sugar levels and for those seeking to lose weight or maintain a healthy diet.

Things You'll Need

• Carbohydrate counter
• Glycemic index guide

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Instructions

• 1

  Check the food label on the back of the food package. Carbohydrates are listed in grams, along with the calorie content and the amount of fat and protein.

• 2

  Check the carbohydrate value per serving size. If you plan to eat a larger serving, you will need to adjust the information on the label. Check the total carbohydrate amount on the food label. This information tells you whether the item is high or low in carbohydrates and from it you can determine how much you want to consume.

• 3

  Look up carbohydrate values for foods in carbohydrate counters. Carbohydrate counters are available in print form, such as "The Diabetes Carbohydrate and Fat Gram Guide," by the American Diabetes Association. Use the book to check lists of foods and their carbohydrate content. Alternatively, look up "My Food Advisor" via the American Diabetes Association website. This resource allows you to search for a specific food and it will list its full nutritional value.

• 4

  Use the Glycemic Index to determine the type of carbohydrate in many foods (see Resources). The GI ranking enables you to see which foods will release glucose quickly into the bloodstream and which will release energy more slowly. Foods with a value of 70 or above have a high glycemic score and are more likely to be digested quickly. Foods ranked 55 and below have a low value and will release energy more slowly, leaving you fuller for longer.