A carbohydrate (carb) choice is a serving of food that has about 15 grams of carbohydrate. Carb choice have varying amounts of protein and fat. Given underneath are some of the commonly and frequently consumed food items and the amount of carb choice and carb in them.This will give a broad idea of what to take and how much.
Food Items:( Grains/Beans/Starchy Vegetables Carb Choice Carb Grams
Vegetables(Aim for three servings or more a day)
Each serving has about 5 grams of carb,2 gms of protein,and 25 calories.One serving is 1/2 cup cooked or 1 cup raw.Three servings at one meal or snack equal one carb choice.
Food Items:( Grains/Beans/Starchy Vegetables Carb Choice Carb Grams
| Bagel, large 4-5” | 4 -5 | 60 -75 |
| Beans baked,1/2 cup | 1 | 17 |
| Beans canned or cooked 1/2 cup (contains 3gms or more of fiber per serving) | 1 | 14 -19 |
| Bread, wheat or white, 1 slice | 1 | 14 |
| Cereal,cooked,unsweetened,1/2 cup | 1 | 18 |
| Corn,1/2 cup or 5-6"cob | 1 | 15 -20 |
| Dinner roll,1 roll(1oz) | 1 | 15 |
| English muffin,1muffin (2oz) | 1.5 | 27 |
| French fries, regular cut,frozen,10 -15 fries | 1 | 15 -20 |
| Muffin small,2.5 But fries and muffin have high fat content to be careful about | 2 | 27 -34 |
| Pancake 4" | 1 | 12 |
| Pasta (macroni,noodles,spaghetti)cooked 1/2 cup | 1 | 14 |
| Peas,green,1/2 cup (contains of 3 gms of fiberper serving) | 1 | 13 |
| Potato,sweet or white,mashed,1/2 cup | 1 | 16 |
| Potato,sweet or white,baked or boiled,medium,4"(6oz) | 2 -2.5 | 30 -36 |
| Rice,brown or white,cooked, 1/2 cup | 1 | 14 |
| Torilla,flour,8" | 1.5 | 25 |
| Waffle,frozen,4" | 1 | 14 |
Fruits /Fruit Juices
| Berries(blue berries,raspberries,strawberries) 1 cup (contains 3 gms or more of fiber per serving) | 1 | 14 -20 |
| Cherries 12(1 cup) | 1 | 14 |
| Fruit (apple,banana,pear) whole,large | 2 | 26 -35 |
| Fruit (kiwi,peach,orange,tangerinel) whole,medium | 1 | 11 -16 |
| Fruit (clementine,plum)whole,small 2 | 1 | 16 |
| Fruit,canned in light syrup or juice,1/2 cup | 1 | 15 |
| Grapes,small,17,(1/2 cup) | 1 | 15 |
| Juice (apple,grape,orange,pineapple),1/2 cup | 1 | 11 -17 |
| Melon (cantaloupe,honeydew,watermelon),1cup One can take 2 cups happily for evening snack | 1 | 11 -16 |
| Raisins,cran-raisins,other dried fruit,1/2 cup | 2 | 26 -32 |
Milk / Yogurt
| Milk, skim or 1%,1cup (8oz) | 1 | 12 |
| Milk,2% or whole, 1cup(8oz) But this milk has high fat content to be careful about | 1 | 12 |
| Rice beverage(kanji),1 cup,(8oz) | 1 – 1.5 | 18 -25 |
| Soy milk, plain or flavored, 1 cup (8oz) | 1 -2 | 15 -27 |
| Yogurt, low -fat, artificially sweetened,3/4 cup | 1 | 11 -19 |
| Yogurt,low fat,sweetened,3/4 to 1 cup | 2 -2.5 | 29 -36 |
Vegetables(Aim for three servings or more a day)
Each serving has about 5 grams of carb,2 gms of protein,and 25 calories.One serving is 1/2 cup cooked or 1 cup raw.Three servings at one meal or snack equal one carb choice.
Artichokes Cabbage Kohlrabi
Radishes Asparagus Carrot
Lettuce Spinach Beans,green
Cauliflower Mushrooms Tomatoes
Celery Okra Beets
Cucumbers Onions Broccoli
Eggplant Peapods Turnip
Greens Peppers Zucchini
These are usual, common items of food with their carb calculations and the sugar absorption while consuming will vary from individual to individual.So one can use this table just for broad guidance and can rest assured about their reaction in glucose level after each test. 
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