But you only need to look at two pieces of it when you are counting carbohydrates. The other method of CHO counting involves thinking about CHO grams in relation to 15-gram groups or exchanges of carbohydrates. This means you can memorize a variety of 15-gram CHO exchanges. Let's look at some examples of exchanges. A small orange medium banana 15 grapes 3 prunes grapefruit 1 cup cantaloupe 1 cup watermelon or strawberries 1 Tbsp.
Most vegetables have very little carbohydrate.
Tomatoes, zucchini, greens, beets, eggplant, mushrooms, cabbage, brussel sprouts, celery, cucumbers, etc. You do not need to include them in your CHO count. Now that we have some examples, let's prepare a lunch with 60-grams of carbohydrates. By knowing some of the exchanges, you can prepare meals without reading labels. In the beginning, it can be helpful to do both.