How To Track Dry Carbohydrates

 Carbohydrates (carbs) are one of the three main macronutrients (along with protein and fat) that your body uses for energy. Found naturally in plant foods and dairy, they are broken down into glucose to fuel your brain, kidneys, and muscles. 

 Carbohydrates are your body's preferred and primary energy source. Your digestive system breaks them down into glucose, which fuels your brain, muscles, and tissues. Any extra glucose is stored in the liver and muscles as glycogen for later use. 

I eat a lot of carbs, so needless to say I had to come up with a method for tracking accurately. This is my method: For rice, I use a cheap rice cooker from WM. I use 24 oz. water and 400g or dry rice. This results in 110gr cooked rice being 1 serving consisting of 50 grams of dry Jasmine rice at 180 cals. I use this every time I make rice and I only had to do the math once.

The same principal applies to cooking noodles. Lets assume you don't measure the water but you know the box had 8 servings. Cook the noodles, drain, and weigh. Divide the wt. by 8 and there you go. An accurate calorie per serving. Also, use grams not ounces for weighing.

Weigh the potatoes before cooking to get an accurate calorie per serving. You would be surprised at how much weight you lose during baking potatoes. Remember just because the wt. changes when cooked the macros do not change. If 5 oz potatoes cooked results in 3.2 oz cooked, the macros and calories from the 5 oz serving still apply. Don't cheat yourself...