Carbs Exchange - Malawi

Why count carbohydrate?
Healthy eating from different food groups daily is part of diabetes self-care. The food contains essential nutrients such as carbohydrates, protein, fats, vitamins, and minerals. In people with diabetes, carbohydrates can raise their blood glucose levels.
What is the carbohydrate (carb) counting ?
It is a meal planning method that helps to know the amount of carbohydrates in a meal or snack to maintain blood glucose levels within the target range. Carbs are counted in grams; for example, 1 carb count is about 15 grams of carbohydrates.
Food groups containing carbohydrates include:
• Staple foods, such as nsima (maize, millet, sorghum, cassava), rice, cassava, sweet potatoes, plantains, yams, etc.
• Legumes such as dry beans, dry cowpeas, dry pigeon peas, dry bambara nuts,
• Milk and milk products -milk- (whole milk, low-fat milk, skimmed milk, 2% milk, powdered milk), chambiko, yogurt,
• Fruits- all types, such as bananas, mangoes, oranges, guavas, strawberry
• Vegetables, especially starchy vegetables such as green peas, fresh pigeon peas, fresh beans, pumpkin
o Leafy vegetables have fewer carbohydrates, such as amaranthus, pumpkin leaves, cabbage, rape, Chinese cabbage, kale, okra, etc.
• Beverages, sweet and sugary foods such as 100% fruit juices, blended and flavored juices, carbonated drinks, cakes, sugar (white and brown), honey, syrup, biscuits, doughnuts, maize or banana fritters
Food groups that do not contain carbohydrates include:
• Animal-source foods such as fish (chambo, usipa, utaka etc), eggs, beef, pork,
• Fats and oils such as cooking oil (soya oil, sunflower oil), margarine, butter


Features of the app
• Foods from different food groups consumed in Malawi
• Carb info, which shows the carbohydrate content of different food per serving
• Compare tab, where you will be able to compare the nutrient content of different foods per serving
• Carb count tab, you will be able to know the carb count per serving and other nutrients
• Meal plan tab: you should be able to plan your meals and shows if you are meeting the estimated requirements per day.