Studies show people who have difficulty maintaining a healthy weight underestimate their calorie intake by at least 50%. I also find this fact true for people with diabetes who have difficulty maintaining good blood sugar control. These individuals often report less carbohydrates than they consume. If you happen to have this problem, here are some suggestions to meet your goals:

1. Measure your portions.

My father has diabetes. He is visiting me right now. Each morning he announces to me his fasting blood sugar reading. Three days ago he proudly exclaimed his reading was 105mg/dl. He celebrated by eating two bowls of oatmeal with dried peaches and two pieces of fresh fruit. The bowls hold about two cups and they were filled to the rim. When I told him he was eating too many carbohydrates, he did not believe me so I had him check his blood sugar two hours later. His blood sugar reading was 205mg/dl. At that point he denounced oatmeal. I responded, “Dad, before you decide to give up oatmeal, let’s try this again tomorrow.” His morning blood sugar was 135mg/dl; not exactly where it should be but at least I had something to work with. Next, I measured half a cup of dry oatmeal and prepared it according to the box. After preparing the oatmeal, I measured out half a cup of grapes. I also gave him half a cup of cottage cheese to fill him up. He checked his blood sugar again two hours after his meal and his blood sugar was 179mg/dl. We still have some work to do to meet his blood glucose goals but I wanted him to see the connection between portion size and blood sugar control. Now only if I can get him to consider insulin……

2. Read the label.

I am amazed how much information about food is provided and how little most people read it. Food labels provide the consumer the amount of carbohydrates in their food, but when I counsel my clients most do not know how to properly read a label. The important facts on a food label regarding carbohydrates are the serving size and the total carbohydrates (carbs) in a food item. Ignore total sugar and the percent of total daily nutrients a food item provides. The total grams of carbohydrates and serving size will give you the information you need.

3. Remember the hidden carbohydrates.

Many times when I am counseling my clients I usually need to keep prompting them to give me the correct amount of carbohydrates they consume. Many of them forget to include dressings and sauces containing carbohydrates. They forget to mention carbohydrate containing drinks such as milk and snack foods like crackers. People also forget to mention the food they ate when they were taste testing at the supermarket or the food they were sampling when they were cooking dinner. All they seem to remember is their blood sugar was 200mg/dl.

Many of these issues can be resolved by measuring your food, reading labels properly and writing down your food intake. Many websites like www.fitday.com and www.calorieking.com can help. However, simple items like measuring cups, measuring spoons, a food scale, a pencil and paper can help you realize your carbohydrate intake. In addition, do not forget your blood glucose meter. This tool is the best guide of all to help you meet your blood glucose goals.

Email me at askard@stablebloodsugar.com if you have any questions about measuring carbohydrates or any of my blogs. Allison