Carbohydrate Chart

Author: Justina Copyright © 2009 Ana_Bones

A Single-Serving References

Carbohydrates are your body’s main energy source. During digestion, sugar (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar (glucose). If you consume too much carbohydrate-rich food at one time, your blood sugar levels may rise too high, which is problematic for Your body to processing, what cause farther problems like storage of unused sugar and exchange to fat tissue. Monitoring your carbohydrate intake is a key to weight loose. Make Your limit try decrease daily amount of carbohydrates intake. 50g a day or smaller.

Warning!!
Do not join proteins with carbohydrates and sugars
The best connection for proteins is fat in 5% of protein value.

Carbohydrates are found in lots of different foods. But the healthiest carbohydrate choices include whole grains, vegetables, fruits, legumes, beans, and low-fat dairy products. The chart below shows a single serving of
carbohydrate-containing foods, which equals 15 grams: These link is helpful also for diet diary Low carbo diet diary

Grains	1 Serving = 15 g carbs
Bagel (white or whole wheat)	1/2 of a small
Bread (white or whole wheat)	1 slice (1 ounce)
Bun (white or whole wheat)	1/2 of a small
Crackers	4 to 5
Dry cereal, unsweetened	3/4 cup
English muffin	1/2 of a small
Hot cereal (oatmeal, grits, etc.)	1/2 cup cooked
Macaroni, noodles, pasta or spaghetti	1/3 cup cooked
Pancakes and waffles	1 (4-inch diameter)
Pizza crust, thin	1/8 of medium pizza
Rice (white or brown)	1/3 cup cooked
Beans & Legumes	1 Serving = 15 g carbs
Beans (baked, black, pinto, red, etc.)	1/2 cup cooked
Lentils	1/2 cup cooked
Starchy Vegetables	1 Serving = 15 g carbs
Baked potato (regular or sweet)	1/2 medium (4 inches long)
Corn	1/2 cup cooked
French fries, regular cut	10-15 fries
Peas	1/2 cup cooked
Winter squash (acorn, butternut, etc.)	1 cup cooked
Vegetable soup	1 cup
Fruits	1 Serving = 15 g carbs
Apple	1 small
Banana	1/2 medium
Berries (any type)	1 cup
Canned fruit (in light syrup or juice)	1/2 cup
Cantaloupe	1 cup
Cherries	12 to 15
Grapefruit	1/2 medium
Grapes	12 to 15
Honeydew melon	1 cup
Orange	1 small
Peach	1 small
Pear	1 small
Watermelon	1 cup
100% Fruit Juices	1 Serving = 15 g carbs
Apple juice	1/3 cup
Cranberry juice	1/3 cup
Grape juice	1/3 cup
Grapefruit juice	1/2 cup
Orange juice	1/2 cup
Pineapple juice	1/3 cup
Dairy Products	1 Serving = 15 g carbs
Milk (skim or 1% fat)	1 cup
Yogurt (plain, light or sugar-free)	1 cup
Sweets & Snacks	1 Serving = 15 g carbs
Cookies	2 small
Chips	1 ounce (snack size bag)
Frozen yogurt	1/2 cup
Ice cream (low-fat)	1/2 cup
Popcorn (plain or air-popped)	3 cups
Pretzels	1 ounce (snack size bag)
Pudding (sugar-free)	1/2 cup