Carb counting sounds complicated, but it's actually one of the most practical skills for managing blood sugar. Once you get the hang of it, you'll have much better control over your glucose levels.
Why count carbs?
Carbohydrates have the biggest impact on blood sugar. Protein and fat affect it too, but more slowly. By tracking how many carbs you eat, you can:
- Predict how your blood sugar will respond to meals
- Adjust insulin doses more accurately (if you use insulin)
- Identify foods that spike you
- Make smarter food choices
The basics: What counts as a carb?
Foods with carbs:
- Grains: bread, pasta, rice, cereal, oats
- Starchy vegetables: potatoes, corn, peas, squash
- Fruits and fruit juice
- Dairy: milk, yogurt (cheese is low-carb)
- Sweets and desserts: cookies, cake, candy, soda
- Beans and legumes
Foods with little or no carbs:
- Meat, poultry, fish
- Eggs
- Most cheese
- Non-starchy vegetables: lettuce, broccoli, peppers, spinach
- Healthy fats: avocado, nuts, olive oil
How to count carbs
Method 1: Read nutrition labels
Look at the "Total Carbohydrate" line, not the sugars line. Pay attention to serving size—if you eat two servings, double the carbs.
Method 2: Use a carb counting app
Apps like MyFitnessPal or Chronigo let you search foods and see carb counts instantly. Way easier than looking everything up manually.
Method 3: Learn common portions
Once you count carbs for a while, you'll memorize common foods. For example:
- 1 slice of bread = 15g carbs
- 1 medium apple = 25g carbs
- 1/2 cup cooked pasta = 20g carbs
- 1 cup milk = 12g carbs
How many carbs should you eat?
This varies by person, activity level, and whether you use insulin. Generally:
- Low-carb: 50-100g per day
- Moderate: 100-150g per day
- Standard: 150-200g per day
Work with your doctor or dietitian to find the right range for you.
Tips for eating out
- Look up the menu online beforehand—many restaurants post nutrition info.
- Ask for dressings and sauces on the side.
- Sub starchy sides (fries, rice) for vegetables.
- Share dessert or take half home.
- When in doubt, estimate high. It's better to be safe.
Track carbs easily with Chronigo
Log meals and carb counts in seconds. See how different foods affect your blood sugar.
Download ChronigoFinal thoughts
Carb counting takes practice, but it gets easier. Start by tracking everything for a week, even if you don't change what you eat. Just observing your patterns is powerful.
You don't have to be perfect. Close enough is good enough. Keep learning, stay consistent, and your blood sugar will thank you.