Carbohydrate Counting for the Holidays

​November is Diabetes Month and the start of holiday eating. With the variety of foods that abound from late October to early January, carbohydrate counting can be a challenge. I’ve put together a list of typical holiday foods and estimated carbohydrate counts to help those counting carbohydrates manage blood glucose levels.

• Sweet Breads: ½ inch slice. 2 starch, 2 fat (30 g CHO). Examples: Banana bread, fruitcake, pumpkin bread, etc.
• Beverages made with milk: 6 ounce or a small mug. 1 carbohydrate, 1 milk, (27-30 g CHO). Examples: Eggnog, hot chocolate
• Beverages made without milk: 8 ounces or a small glass. 1 carbohydrate, (12-15 g CHO). Typical foods: Punch, slush, carbonated beverages
• Candy: 2 small pieces. 2 carbohydrate, 1 fat, (30 g CHO). Examples: Toffee, chocolates, caramels, divinity, fudge, cookies, etc.
• Fruit pies, single crust: 1/6 pie. 1 starch, 1 fruit, 1 fat, (30 g CHO). All flavors fruit pie
• Fruit pies, double crust: 1/6 pie. 2 starch, 1 fruit, 2 fat, (45 g CHO). All flavors 2 crust fruit pies
• Pumpkin or Custard pie:  1/8 pie. 2 starch 2 fat, (30 g CHO).
• Pecan pie: 1/8 pie. 4 carbohydrate, 3 fat, (60 g CHO)
• Cake type desserts: 1 small slice or piece 2 inch square or 1/24 or 9 X 13 in cake, 2 starch, 3 fat, (30 g CHO). Examples: Cakes, cheesecakes, etc. with toppings or frostings
• Sweetened milk desserts: ½ cup. 1 milk, 1-2 fats, (12-15 g CHO). Examples: Ice cream, frozen yogurt, sugar-free puddings. Regular pudding have about 25-30 g CHO.
• Candied starchy vegetables: ½ cup. 2 starch, 1 fat, (30 g CHO). Examples: Sweetened squashes, yams, sweet potatoes
• Candied non-starchy vegetables: ½ cup. 1 starch, 1 vegetable, 1 fat, (15-20 g CHO). Examples: Glazed carrots, green bean casserole, etc.
• Starchy vegetables with butter or cheese: ½ cup. 1 starch, 1 fat, (15 g CHO). Examples: Mashed potatoes, squash, scalloped potatoes
• Vegetables with butter or cheese: ½ cup. 1 vegetable, 1 fat, (5 g CHO). All non-starchy, non sweetened vegetables
• Fruit Salads, regular: ½ to ¾ cup. 1 starch, 1 fruit, 0-1 fat, (30 g CHO). Examples: Gelatin salad, pudding salads, etc.
• Fruit Salads, sugar free: ½ cup. 1 fruit, (15 g CHO). Sugar-free gelatin with fruit
• Cranberries: 2 Tbsp. 1 fruit, (15 g CHO). Cranberry sauce, jellied cranberries.