Diet and Why Diabetics Must Count their Carbohydrates!
Carbohydrate Content of Basic Foods
When you are starting out on a new diet plan and trying to get
your balance right according to the food pyramid,
it pays to have some very accurate kitchen scales
to hand. Ideally you should be weighing food to within a fraction
of an ounce or a few grams, so you should have kitchen scales capable
to that.
Once you have weighed your foods (or at least as a minimum
the main carbohydrate food groups), you then need to work out the
carbohydrate content.
You can quite easily get pocket books containing
common foods and their composition, here we list some basics. All
values are approximate and per 100grams, 3.5 ounces.
| Fruit | Grams | Ounces |
| Apple flesh | 11.2 | 0.4 |
| Bannanas | 23.2 | 0.82 |
| Grapefruit | 6.8 | 0.24 |
| Grapefruit in juice | 10.5 | 0.37 |
| Mango | 14.1 | 0.5 |
| Watermelon | 7.1 | 0.25 |
| Orange | 8.5 | 0.3 |
| Peaches | 7.6 | 0.27 |
| Peaches in juice | 9.7 | 0.34 |
| Peaches in Syrup | 14 | 0.5 |
| Pineapple | 10.1 | 0.36 |
| Strawberries | 6 | 0.21 |
| Strawberries, canned in juice | 12 | 0.42 |
| Vegetables | Grams | Ounces |
| Avocado | 1.9 | 0.07 |
| Bamboo Shoots (canned) | 1.7 | 0.06 |
| Green/French Beans | 3.2 | 0.11 |
| Broccoli, boiled | 1.1 | 0.04 |
| Carrots, boiled | 4.9 | 0.17 |
| Carrots, grated | 8 | 0.28 |
| Cauliflower, boiled | 2.1 | 0.07 |
| Sweet corn, corn on the cob | 19.6 | 0.69 |
| Mini corn cob | 2 | 0.07 |
| Leeks, boiled | 2.6 | 0.09 |
| Mushrooms | < 1 | < 0.03 |
| Mushroom, Shittake cooked | 12.3 | 0.43 |
| Onions, boiled | 3.7 | 0.13 |
| Onions, Fried in oil | 14 | 0.49 |
| Peas, boiled | 10 | 0.35 |
| Potatoes, new boiled | 15-18 | 0.52 to 0.63 |
| Potatoes, old baked | 31 | 1.1 |
| Potatoes, roasted in oil | 26 | 0.92 |
| Potatoes, Sweet | 20.5 | 0.72 |
| Tomatoes, Cherry | 3 | 0.11 |
| Tomatoes, Sun dried | 11 | 0.39 |
| Cheeses | Grams | Ounces |
| Brie | < 1 | < 0.03 |
| Camembert | < 1 | < 0.03 |
| Cheddar | < 1 | < 0.03 |
| Cottage Cheese | 3.1 | 0.11 |
| Rice & Noodles | Grams | Ounces |
| Plain Rice, boiled | 31 | 1.1 |
| Brown rice boiled | 32 | 1.1 |
| Egg fried rice, fried white rice | 25-26 | 0.88-0.92 |
| Pasta | Grams | Ounces |
| Cooked, any shape | 18 | 0.63 |
| Fresh egg pasta, penne, fusilli | 31 | 1.1 |
| Spaghetti | 22 | 0.78 |
| Meat | Grams | Ounces |
| Pork, chops, leg, steaks | < 1 | < 0.03 |
| Chicken, in bread crumbs fried | 15 | 0.52 |
| Chicken meat only | < 1 | < 0.03 |
| Turkey | < 1 | < 0.03 |
| Duck | < 1 | < 0.03 |
| Beef | < 1 | < 0.03 |
| Bacon | < 1 | < 0.03 |
| Sausages, Beef grilled (exact figure depends on quality) | 13-15 | 0.46-0.52 |
| Sausages, Pork (exact figure depends on quality) | 11-15 | 0.39-0.52 |
Next we examine the GI diet and how it can improve your diabetic control
More Resources
[ www.lifeclinic.com ]
[ www.mayoclinic.com ]
[ www.webmd.com ]
[ www.ediets.com/diabetes
]
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Pages in this section...
[ Diet ] [ Ideal Weight ] [ Food ] [ Carbohydrate Content ] [ GI explained ] [ Fats ] [ Protein ] [ Vitamins & Minerals ] [ Losing Weight ] [ Summary ]
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