It is common these days to see calorie and carbohydrate information posted on menus at both fast-food and full-service restaurants. However, counting calories and counting carbs is more complicated than just reading the numbers. While it is very important for type 2 diabetics, and people trying to lose weight, to have an awareness about both calories and carbs, there are also reasons why counting too much can derail well-intentioned diet plans.
Counting too much usually backfires for one of two reasons: either the amount of information feels too overwhelming to process, or the numbers take the focus off of the bigger picture. Liken the information overload to this: if you get a great deal of junk e-mail, or if your employer is constantly sending out "messenger" e-mails, you begin to pay less attention to them. Too much information is not always better. In the case of minding your diet, too much information may make you pay less attention to calories and carbs. Secondly, there is simply more to a healthy diabetic diet or weight loss plan than numbers. Cooking methods change the nutrient breakdown, so simply substituting a healthier cooking method can shave off calories and carbs without the need to count them. Nutrient balance is another: while a slice of multigrain bread may have slightly more calories and carbs than a slice of white bread, the benefits of the fiber outweigh the benefits of the calorie and carb savings.
So in an attempt help keep my clients on track, I often recommend starting to build a better meal plan by using a strategy like the Plate Method. The plate method requires a knowledge base of portion sizing and food groups, but doesn't necessarily require label reading and counting numbers on every single food item either. It's more practical, and less overwhelming than counting numbers. I also recommend baking, grilling, or sauteing using low-sodium broths and non-stick cooking spray as an alternative for cooking methods that use fat. One more key tip is to buy different kinds of whole grains, fruits and vegetables every time you shop -- the variety will help to keep you from getting bored with your healthier menu plans that include foods packed with fiber, vitamins and minerals.
Sources:
Burton S, Creyer E, Kees J, Juggins K. Attacking the obesity epidemic: The potential health benefits of providing nutrition information in restaurants. Am J Public Health. 2006;96:1669-1675.
Nestle M. Health Care reform in action - Calorie labeling goes national. N Engl J Med. 2010;362:2343-2345.
Roberto Ca, Agnew H, Brownell KD. An observational study of consumers' accessing of nutrition information in chain restaurants. Am J Public Healthy. 2009;99:820-821.
