Carbohydrate counting reference booklet

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Royal Surrey County Hospital NHS Foundation Trust Patient information leaflet

Carbohydrate counting reference

booklet

A supplement for use with Patient information leaflets:

■ Carbohydrate counting for adults with Diabetes

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Contents page

Introduction 3 Weight conversions 4 Breakfast cereals 4 Bread 5 Pasta 6

Rice and grains 6

Potatoes 7

Dairy / desserts 8

Fruit 9 Vegetables 10

Meat / Fish / Vegetarian alternatives 10

Legumes 11 Biscuits 11

Buns and cakes 12

Frequently eaten foods 13

Your dietitian is:

Telephone: 01483 464119 Email: [email protected]

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Introduction

The enclosed tables list the carbohydrate (Carb) content of commonly eaten foods. You can use these to calculate the carbohydrate content of the meals and snacks you eat. You can then make appropriate decisions on your insulin doses with advice from you local diabetes team.

The lists show the average carbohydrate value for 100g of each food. You can use this information when calculating the carbohydrate value of your own portion.

Your portion of food (g) x Carb (g) per 100g = Carb in your portion (g) 100

e.g you eat a 45g portion of sugar-free muesli at breakfast. You note from the lists that there are 67g of carbohydrate per 100g of that product. To calculate the amount of carbohydrate in your portion use the information above:

Your portion of food 45g x 67g Carb per 100g = 30.1g Carb in your portion 100

A selection of named brand foods has been included in this booklet. Values can differ between products. If you are in doubt about how much carbohydrate is in your favourite brand, then remember to check the label.

Foods containing starch are more beneficial for a healthy diet than refined sugars. A selection of foods which may produce a slower rise to your blood sugars have been highlighted in this booklet with the following icon ☺

Information on healthy eating with type I diabetes and carbohydrate counting for people with diabetes can be found in the other patient

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Weight conversions (Approximate)

½ oz = 15g 1oz = 25g 2oz = 50g 3oz = 75g 4oz = 100g 5oz = 150g 8oz (1/2lb) = 225g 16oz (1lb) = 450g 1 teaspoon = 5ml 1 tablespoon = 15ml

Breakfast cereal

High fibre, oat or bran based breakfast cereals can help maintain stable blood sugar levels.

Breakfast cereal Typical carb

(g) per100g Your portion of food (g) Carb in your portion (g)

All Bran® 43

Cornflakes® 85

Sugar free Muesli ☺ 67 Rice Krispies® 84

Rolled Oats ☺ 62

Porridge with milk ☺ 14 Instant porridge (dry weight) ☺ 59 Weetabix® 76 Shredded Wheat® 68 Shreddies® 74 Special K® ☺ 82

The typical carb (g) per 100g is a guide. If you are in doubt, remember to check the label.

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Bread

Wholegrain, nutty and seedy varieties of bread can help maintain stable blood sugars.

Bread Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g)

White loaf 50

Wholemeal loaf 42

Wholemeal bap 50

White bap 52

French stick 55

Crusty white roll 58 Granary loaf ☺ 46 English muffin 40 Crumpet 43 Rye bread ☺ 42 Bagel (white) 60 Pitta bread 58 Croissant 38 Burger roll 50 Naan bread 50 Tortillas (wheat) 60 Chapatti 74

Soya & linseed bread

(Burgen®) 27

Seeded roll (Vogel®) 40

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Pasta

All pasta is digested slowly by the body and helps to stabilise your blood sugars. Try to avoid large portions of pasta and creamy sauces as this can encourage weight gain.

Pasta Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g) White pasta (cooked) ☺ 22

White pasta (uncooked) ☺ 74 Egg lasagne (dried) ☺ 68 Wholemeal pasta

(cooked) ☺ 23

Egg noodles (dry) 70 Macaroni cheese as

served 14

Rice and grains

Basmati rice is the best option for helping to stabilise your blood sugars. Rice and grains Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g) White rice (cooked) 30

White rice (uncooked) 86 Brown rice (cooked) 32 Basmati rice ☺ (cooked) 30 Rice noodles

(straight to wok) 23 Couscous (cooked) 51 Bulgar wheat (cooked) 76 Quinoa (cooked) 56 Pearl barley (cooked) 84

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Potatoes

Try using sweet potato as an alternative to potato to help stabilise your blood sugars.

Potatoes Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g) Potatoes, old boiled 17

Potatoes, new, boiled

with skin 15

Potato, baked, in skin 32

Chips 30

Potatoes, roast 25 Potatoes, mashed 15 Sweet potato, cooked ☺ 20 Croquette potato 22

Potato waffle 30

Potato salad (cold) 12

Crisps 50

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Dairy / desserts

Try to keep your dairy options low in fat to reduce your risk of raised blood fats.

Dairy / desserts Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g) Milk (fresh) ☺ 5

Evaporated milk 8 Dried-skimmed milk

powder 53

Natural yoghurt ☺ 7 Low fat yoghurt 14 Custard as served 17 Dairy ice-cream 24

Choc Ice 28

Cheese 0.1

Flora pro-active® mini drink (original) 5 Benecol ®yoghurt drink

(original) 14

Benecol® light yoghurt

drink 7.3

The typical carb(g) per 100g is a guide. If you are in doubt, remember to check the label.

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Fruit

Enjoy a variety of different fruits within your diet, there are no fruits which you should avoid.

Fruit Typical carb

Apple juice 13

Apple 12

Stewed apple (no sugar) 8 Apricots (fresh) 7 Apricots (dried) 37 Banana (no skin) 23

Grapes 15 Grapefruit 7 Grapefruit juice 10 Kiwi 10 Mango 14 Melon 6 Nectarine 8 Orange 8 Orange juice 10 Paw-paw 9 Peach 7

Tinned peaches (in juice) 10

Pear 10

Pineapple 10

Tinned pineapple

(in juice) 12

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Vegetables

Enjoy a variety of different vegetables in your diet. Generally vegetables are very low in carb, a few exceptions to this are as follows.

Vegetables Typical carb

Garden peas 10

Sweetcorn (canned) 25

Meat / Fish / Vegetarian alternatives

Meat, fish and vegetarian alternatives rarely contain carbs, unless they have been processed. For example chicken breast does not contain carb, but if it is made into a chicken burger and coated in breadcrumbs then it will. Try to keep your protein options low in fat to reduce your risk of raised blood fats.

Meat / Fish /

Vegetarian alternatives Typical carb (g) per 100g Your portion of food (g) Carb in your portion (g) Steak & kidney pie 25

Yorkshire pudding 25 Sausage roll 35 Scotch egg 13 Pork pie 24 Cornish pasty 25 Quiche Lorraine 20 Cashew nuts 18 Sesame seeds 3

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Legumes

Legumes are a great, low fat source of protein. They can also help to keep your blood sugars stable.

Legumes Typical carb

Baked beans ☺ 15

Red kidney beans

(cooked) ☺ 17

Red kidney beans

(tinned) ☺ 17

Chick peas (cooked) ☺ 18 Chick peas (tinned) ☺ 16 Lentils (cooked) ☺ 18 Mung dahl, cooked ☺ 15

Hummus ☺ 8

Biscuits

Some options to enjoy as an occasional treat.

Biscuits Typical carb

Rich tea 75

Digestive 66

Garibaldi 70

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Buns / cakes

Some options to enjoy as an occasional treat. Buns / cakes Typical carb

(g) per 100g Your portion of food (g) Carb in your portion (g) Chocolate éclair 31

Current bun 50

Custard tart (individual) 32

Danish pastry 51 Doughnut 47 Fruit cake 58 Iced bun 59 Madeira cake 58 Malt loaf 57 Mince pie 39 Meringue nest 93 Rock cake 58 Scone (fruit) 53 Teacake 52 Chelsea bun 56

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Frequently eaten foods

The table below can be used to record the carb content of some of your frequently eaten foods which are not listed in this booklet.

Food Typical carb

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Reference sources

If you would like further information on the carb content of foods the following books may be helpful.

■ Carb Counter: A Clear Guide to Carbohydrates in Everyday Foods,

Collins gem.

■ Carbs & Cals: A visual guide to carbohydrate counting and calorie

counting for people with diabetes, Chris Chyette & Yello Balolia.

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For further information or advice please contact the dietitians

at the Royal Surrey County Hospital

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Royal Surrey County Hospital (RSCH) NHS Foundation Trust fully subscribes to the National Patient Safety Agency (NPSA) Being Open best practice framework, November 2010.

PALS and Advocacy contact details

Contact details of independent advocacy services can be provided by our Patient Advice and Liaison Service (PALS) who are located in far left corner as you enter the main reception area. PALS are also your first point of contact for health related issues, questions or concerns surrounding RSCH patient services. Telephone: 01483 402757

Email: [email protected]

Opening hours: 9.00am–4.00pm, Monday to Friday If you would like information documents in large print, on tape or in another language or form please contact PALS.

Review date: August 2017 Author: Antonia Heal

PIN140826–062

The information in this leaflet was correct at time of writing. Please note that product changes are not the resonsibility of the author.

If you have any questions about the information in this leaflet please contact your GP or Consultant and ask to be referred to a Registered Dietitian.

Royal Surrey County Hospital NHS Foundation Trust, Department of Nutrition & Dietetics, Egerton Road, Guildford, Surrey, GU2 7XX.

Telephone: 01483 464119 Fax: 01483 464868