Carb awareness
Carbohydrate is the nutrient that has the biggest impact on blood glucose levels.
The picture below gives you a guide about how different portions of carbohydrate food impacts on blood glucose levels:
For people at high risk of developing type 2 diabetes, reducing the amount of carbohydrates in the food and drink you consume can help reduce your blood glucose levels.
= 5g of sugar = 
Which foods contain carbs?
The first step is to familiarise yourself with foods that do and don’t contain carbs, as some foods have none (e.g. meat and fish), some have small amount of carbs (e.g. most vegetables), and others have high amounts (e.g. bread, pasta, rice and potatoes).
It is also important to note that not all carbs are the same. Some carbs contain higher amounts of vitamins, minerals and fibre, therefore the quality of carbs is important for the overall balance of your diet.
For detailed information and more examples of foods containing carbohydrate, check out our how many carbs in this page.
Carb content in common foods
Portion size
The amount of carbs is determined not only by the type of food but also the portion size. For example, a small portion of rice may contain 10g carbs, which then is broken down into glucose in the bloodstream and creates a small rise in your blood glucose level.
However, a large portion of rice may contain 90g carbs. This is broken down into much more glucose in the bloodstream and results in a significantly higher rise in your blood glucose level.
Resources
Carbs and cals book
This visual book contains 1,700 food photos, showing the fibre content for each portion to help you achieve your 30g fibre each day, as well as carbs, calories and other nutrients
Carbs and cals app
This visual app is perfect for those counting calories, monitoring carbs, boosting fibre, looking to improve portion control or lose weight.
World foods book
If you’re from an African, Arabic, Caribbean or South Asian background, this book helps you understand the carbs in the food you eat. Its visual style makes it easy to select portion sizes.
