Sherri Shafer

The Dietary Reference Intakes (DRI) for Americans minimum for carbohydrate is 130 grams per day, and the suggested carb intake range is calculated at 45–65 percent of caloric targets. Some people with diabetes opt to go somewhat lower, such as 40 percent. Targets should be individualized based on preference and health considerations.

For decades, people with diabetes were told not to eat sugar. Avoiding sugar won't automatically keep blood-glucose levels in range if there are no controls on the overall carb intake. Skipping the cookie doesn't erase the carbs in the rest of the meal. Managing carbs for diabetes means all carbs in the meal need to be accounted for, not just the dessert.

A common misconception about alcohol is that many people assume alcohol turns to sugar, or alcohol will raise their blood-glucose levels. Actually, hard liquor doesn't have any carb, wine is very low in carb, and beer has about as much carb as a piece of bread: Hard alcohol (distilled spirits) doesn't have any carbs, except for whatever it's mixed with.

Carbohydrate requirements can change throughout life. Your carb demands may even change seasonally if your activity levels vary according to the time of year. The following discussion explores situations that may call for making adjustments to your carb intakes. Changing carb needs throughout the life cycle Childhood and adolescence are times when dietary needs are constantly changing.

Sugar alcohol is a modified form of carbohydrate. Many products that claim to be sugar free are sweetened with a substance known as sugar alcohol (or polyol). Despite the name, sugar alcohol does not have any sugar, and it does not have any alcohol. Hydrogen is added to various forms of carbohydrate and chemical bonds are shifted, and then voilá — you have a new form of carbohydrate known as sugar alcohol.

Simply put, alcohol impairs glucose regulation. It is important not to drink alcohol on an empty stomach. A mini physiology review may shed some light on why it's so important to have carbs digesting when you have a drink.Blood-glucose levels are at their highest typically one to two hours after eating a mixed meal.

Fiber is unique because it is a form of carbohydrate that doesn't digest. Fiber comes from plant foods such as whole grains, legumes, fruits, and vegetables. (Meats, dairy products, fats, and oils don't have any dietary fiber.) Bottom line: When counting carbs, you don't need to count fiber since it doesn't end up raising your blood-glucose levels.

To be successful counting carbs, especially if you have diabetes, you need to make use of the many carb-counting resources available to you. The following discussion introduces food labels, food lists, menus, brochures, apps, websites, and more. Looking at the label lingo Nutrition details are clearly marked on packaged foods.

Fruit digests quickly, which is why it's usually better for blood-glucose control to eat smaller amounts of fruit throughout the day rather than too much at one time. Fruit juice digests even faster than whole fruit. You can measure the effect on your blood glucose about 15 minutes after the time you drink it.