TIPS FOR CARB COUNTERS
Tips for Carb Counters
Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw.
Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables.
See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html#sthash.iSBbvDdp.dpuf
Common Non-starchy Vegetables
Amaranth
Chinese spinach
Artichoke
Artichoke hearts
Asparagus
Baby corn
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Brussels sprouts
Broccoli
Cabbage (green, bok choy, Chinese)
Carrots
Cauliflower
Celery
Chayote
Coleslaw (packaged, no dressing)
Cucumber
Daikon
Eggplant
Greens (collard, kale, mustard, turnip)
Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Sprouts
Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Yard-long beans
Starches
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
Best Choices
Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
Baked sweet potato
Items made with whole grains and no (or very little) added sugar
Worst Choices
Processed grains, such as white rice or white flour
Cereals with little whole grains and lots of sugar
White bread
French fries
Fried white-flour tortillas
Vegetables
Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs.
Best Choices
Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
Plain frozen vegetables, lightly steamed
Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients.
Worst Choices
Canned vegetables with lots of added sodium
Veggies cooked with lots of added butter, cheese, or sauce
Pickles, if you need to limit sodium -- otherwise, pickles are okay.
Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure
Fruits
They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do.
Best Choices
Fresh fruit
Plain frozen fruit or fruit canned without added sugar• Sugar-free or low-sugar jam or preserves
No-sugar-added applesauce
Worst Choices
Canned fruit with heavy sugar syrup
Chewy fruit rolls
Regular jam, jelly, and preserves (unless you have a very small portion)
Sweetened applesauce
Fruit punch, fruit drinks, fruit juice drinks
Low sodium or unsalted canned vegetables
Protein
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Best Choices
The American Diabetes Association lists these as the top options:
Plant-based proteins, such as beans, nuts, seeds, or tofu
Fish and seafood
Chicken and other poultry (Choose the breast meat if possible.)
Eggs and low-fat dairy
If you eat meat, keep it low in fat. Trim the skin off poultry.
Try to include some plant-based protein from beans, nuts, or tofu, even if you're not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products.
Worst Choices
Fried meats
Higher-fat cuts of meat, such as ribs
Regular cheeses
Poultry with skin
Deep-fried fish
Deep-fried tofu
Dairy
Keep it low in fat. If you want to splurge, keep your portion small.
Best Choices
1% or skim milk
Low-fat yogurt
Low-fat cottage cheese
Low-fat or nonfat sour cream
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