What is carbohydrate counting and what is a carbohydrate portion?

What is carbohydrate counting?

Carbohydrate counting is a simple and practical way to understand how the food you eat affects your blood glucose levels. Almost all carbohydrates (except fibre) are broken down into glucose and absorbed into the bloodstream. This means that the amount of carbohydrate you eat has a direct effect on your blood glucose levels.

Carbohydrates are not “bad” – they remain an important part of a balanced diet. Learning how to identify which foods contain carbohydrates, and in what amounts, helps you choose meals that support steadier blood glucose levels, reduce glucose spikes, and lower the long-term risk of diabetes complications.

Carbohydrate counting is helpful for people with Type 1 diabetes, Type 2 diabetes, gestational diabetes, and prediabetes. It can also support weight management by helping you understand portion size and total carbohydrate intake across the day.

How carbohydrate portions work

In Australia, the United States, and most international guidelines, one portion of carbohydrate equals 15 grams. This is the most widely used system and is also the one used throughout the My Health Explained programs.

One portion of carbohydrate = 15g of total carbohydrate.

Your daily allowance for carbohydrate portions will depend on factors like age, weight goals, medications, and activity levels. As a general guide:

• Men: 10–12 portions per day (150–180g carbohydrate)
• Women: 6–9 portions per day (90–135g carbohydrate)

Using carbohydrate portions helps you spread your intake evenly across the day, reducing large rises and falls in blood glucose levels.

The 10g UK/DAFNE system (for reference)

In the UK, structured education programs such as DAFNE use 10g per carbohydrate portion. This system is equally valid, but all calculations and examples on this website use the 15g system to remain consistent with Australian clinical practice.

Daily example: distributing portions across the day

Let’s imagine you have been recommended 10 carbohydrate portions per day. This equals 150g of total carbohydrate. By planning how you spread these throughout the day, it becomes easier to manage hunger, avoid overeating, and maintain smoother blood glucose levels.

Example: 10 portions (150g carbohydrate) per day.

Example: 10 portions of carbohydrate per day (150g)

Breakfast	Morning Tea	Lunch	Afternoon Tea	Dinner	Supper
3 portions	1 portion	3 portions	1 portion	2 portions	0 portions

Carbohydrate portions can be adapted to suit your lifestyle, appetite, and blood glucose patterns.

Who benefits from carbohydrate counting?

Type 1 diabetes

Carbohydrate counting is essential for matching rapid-acting insulin doses to carbohydrate intake. It improves confidence, reduces hypo/hyperglycaemia, and supports flexible eating.

Type 2 diabetes

While insulin-to-carb ratios may not be used, understanding carbohydrate portions helps reduce post-meal spikes, supports weight loss, and improves overall control.

Prediabetes

Carbohydrate awareness helps reduce high-carbohydrate “hidden” foods, manage weight, and prevent future diabetes.

Gestational diabetes

Portion control is a key part of meal planning to maintain safe glucose levels during pregnancy.

Weight management

Counting carbohydrate portions helps improve portion control, reduce grazing, and stabilise hunger levels — regardless of diabetes type.

Getting started with carbohydrate counting

You don’t need to count every gram of carbohydrate forever. Most people become familiar with portions very quickly. Start by learning which foods contain carbohydrates and roughly how many portions each food contains.

Common foods containing around one portion (15g carbohydrate) include:

• 1 slice of bread
• 1 small piece of fruit
• ½ cup cooked pasta or rice
• 1 small (150g) yoghurt
• 1 cup milk

With practice, this becomes a simple and powerful tool to improve your diabetes management and overall health.