How do I count carbs at restaurants?

Counting carbs at restaurants without nutritional menus can feel like a guessing game, but you can build reliable estimating skills. First, familiarize yourself with standard portion sizes. For instance, a cup of cooked pasta or rice is roughly the size of a tennis ball and contains about 40-45 grams of carbs. A standard hamburger bun is usually around 30 grams. By visually comparing restaurant portions to these mental benchmarks, you can make a highly educated guess. Second, learn the hidden sources of carbohydrates. Sauces, glazes, and dressings (especially teriyaki, BBQ, or sweet vinaigrettes) are often loaded with added sugars. Breaded and fried meats also carry a significant carb load compared to grilled options. When in doubt, utilize a smartphone app like CalorieKing or MyFitnessPal to search for similar dishes from chain restaurants, which often provide a solid baseline. Finally, don't be afraid to ask the server how a dish is prepared, or request sauces on the side. If you miscalculate and experience a spike, log the meal and your insulin dose so you can adjust your strategy next time.