Your Guide To Carb-Counting With Type 2 Diabetes

When you were told you have type 2 diabetes (T2D), you probably learned you need to change what you eat. You also might have heard that you should eat less sugar or stop eating it altogether. Many healthcare providers (HCPs) encourage people with T2D to manage their condition by counting the carbohydrates (carbs) in their food. 

While sugar isn’t always forbidden for people with T2D it does make an impact on blood sugar (glucose) levels and overall health. This is why learning how to count carbs is very important for living with diabetes.

By learning to count carbs, you can make more informed decisions about nutrition, insulin or other blood-sugar-lowering medication dosing and activity. Counting carbs can be a valuable first step toward seeing the interconnections among various aspects of your health. Health is connected! When you improve one aspect of it, other aspects tend to follow.

In this guide, we walk you through counting carbs to live a better life with T2D. Counting carbs is something anyone can benefit from, and everyone should know how to do it, but it’s especially helpful in life with chronic illness!

How carbs impact your blood sugar

Before we dive into the process, it’s important to understand how carbs affect your blood sugar. Carbs are the primary macronutrient that raises blood sugar levels—even more than protein does. 

Carbs raise blood sugar depending on a few things:

• What type they are
• If you eat proteins or fats at the same time you eat carbs
• How many carbs that you eat in one sitting

Carbohydrates are one of the primary energy sources in food. Sugar is a carbohydrate, so it raises blood sugar levels, but it’s not the only food that has carbs. 

Carbohydrates are nutrients, present in different food groups like:

• Cereals and  grains
• Legumes
• Dairy
• Fruits and fruit juices
• Vegetables (starchy and nonstarchy vegetables)
• Sugars (includes sweets, desserts and sugar sweetened beverages)

Remember, not all carbs are created equal—carbs are split into two main categories:

• Simple carbs
• Complex carbs

Types of carbs

The difference between these carb types seems intimidating but is easier than you think it is, even if you’re new to tracking your macronutrients or evaluating your carb count. 

Simple carbs are absorbed quickly, like regular sugar or refined cereals—they raise blood sugar levels faster. Whereas complex carbohydrates raise blood sugar levels more slowly and can be found in foods like whole grains, legumes and vegetables.

How many carbs should you eat every day?

The amount of carbs you eat every day depends on your diabetes management strategy, personal health and your HCP recommendations. It’s always best to tailor your plan to you.

The American Diabetes Association (ADA) does not recommend a specific daily limit for carbs. Instead, they recommend setting non-judgmental individual goals based on personal and cultural preferences to support healthy eating patterns and maintaining the pleasure of eating. According to the ADA, foods should be limited or reduced only when it is backed by scientific evidence to do so but this doesn’t mean you shouldn’t be mindful about what and when you eat and drink.

How many you consume may depend on factors like: 

• Age
• Weight
• Activity level
• Blood sugar response

Low-carb isn’t the answer for everyone with diabetes, though there is a misconception that all people with diabetes should eat that way. Still, it can be a helpful lifestyle choice for some. Finding the right amount for you may require some experimentation alongside the help of your HCP and diabetes care team if you have one.

How to count carbs when you live with type 2 diabetes

If you take insulin, counting carbohydrates is one of the best ways to support you taking the right amount of insulin and reaching your glucose goals. Your HCP, registered dietitian nutritionist or diabetes care and education specialist can help you determine how many serving sizes or grams of carbohydrates you should eat for meals and snacks.

To get the process started at home, here are some examples of how many grams of carbohydrates are in foods you may have at home in your fridge or pantry:

• One small apple (4 oz)  15g of carbs.
• One slice of  bread (1 oz) usually has 15g of carbs.
• One small tortilla (6 inches/12.54 cm) across is  15 grams of carbs
• One cup of pumpkin typically contains 8g of carbs.
• 1/2 cup or 6 inch (15.24 cm) cooked corn on the cob is 15 grams of carbs.
• 1/3 cup of cooked pasta or rice is 15 grams of carbs. 

It is important to note that although some foods may have similar carbohydrate content, they are absorbed differently. For example, 15g of gummy candy will affect you differently than 15g of steamed vegetables. It doesn’t just matter how much you eat, but what you eat.

Including a variety of macronutrients in your diet supports overall blood sugar management. Counting carbohydrates is more than just reading labels and adding up the carbs in a meal. It also means knowing what type of carbohydrate it is, how your body absorbs it, and how it reacts when combined with proteins and fats. Foods high in fat slow sugar absorption, helping keep your blood sugar levels steady for longer. The type of fat impacts your blood sugar, heart health and other important body functions, so it’s important to select healthy fats.  

Counting carbs is essentially about figuring out how they affect your blood sugar, taking all these factors into account.

Are carbs bad for people with type 2 diabetes?

No. Assigning moral value to food is never the right answer. It creates unnecessary pressure and stigma where there shouldn’t be. Carbs aren’t good or bad. There are certain carbs, surely, you should eat more often than others. You are your habits and you have the power to change them. Eating McDonald’s once a month doesn’t have the same effect as eating it every day does.

Carb quality also depends on when you eat them, if you take diabetes medication and the type of medication. For example, if you’re going to have a long workout, and take insulin it’s helpful to eat foods with easily absorbed carbohydrates to help keep your blood sugar steady during exercise. The same types of carbs, however, wouldn’t be a good choice if you’re about to sleep or won’t be active enough to burn the sugar they provide.

Final checklist for counting carbs

• Pay attention to when you eat carbs and what activity you do afterward. This will allow you to choose the best type of carb based on its absorption rate. Check out Beyond Type 1’s glycemic index guide for extra support.
• Learning to read food labels helps you easily count carbs in packaged foods. A good tip is to measure and weigh foods without labels to get better at estimating. Still, every once in a while, weigh your food again to avoid overconfidence, which could lead to mistakes over time.
• Check the labels again. We know it sounds tedious, but trust us! Sometimes, you may think a food has a certain amount of carbs, but over time, food manufacturers can change what’s in the food and may have to adjust the carbs listed on the label.
• Plan ahead for success when eating out. Look at the restaurant’s website for nutrition information. If you need to eat out unplanned, take time to read the menu or look up nutrition information. 

Counting carbs is another tool in your type 2 diabetes tool belt

Counting carbs might seem tricky, but it’s doable. Just start somewhere! 

You’ll learn tips and tricks along the way, and you can always bookmark this guide for safekeeping when you’re feeling lost. Don’t forget to rely on your healthcare team throughout this process—that’s what they’re there for!

If you learn how to do it and practice, living with diabetes gets easier and you can improve your quality of life.

Living with T2D can carry a heavy burden of shame and stigma. Beyond Type 1 is changing what it means to live with T2D alongside a community of peers who truly understand. Join a community that’s been in your shoes. Explore our Community Apps.