Top Tips for Carb Counting: A Guide from a Diabetes Specialist Dietitian

Carbohydrate counting—commonly known as carb counting—is a vital skill for anyone managing insulin-treated diabetes. Whether you live with type 1 or type 2 diabetes, understanding how to count carbs accurately is one of the most effective ways to manage blood glucose levels, gain food flexibility, and improve long-term health outcomes.

As a Diabetes Specialist Dietitian, I’ve supported many individuals on their journey to mastering carb counting. Whether you're just starting out or need a refresher, here are my top tips to make the process simpler, smarter, and more sustainable.

1. Understand What Carbs Are (And What They're Not)

Carbohydrates are one of the body’s main sources of energy and are found in a wide range of foods, including:

• Starchy foods (e.g. bread, pasta, rice, potatoes, yam)
• Fruit and fruit juices
• Milk and yoghurt
• Sweets, biscuits, chocolate, crisps

Learning which foods contain carbohydrates is the first step. Just as important is knowing what doesn't count: meat, fish, eggs, salad, most vegetables (including root veg), cheese, fats and oils are either carb-free or contain negligible amounts.

2. Master Food Labels

Reading food labels can feel tedious, but it’s a key skill worth building. Focus on:

• Total carbohydrates – this includes both sugars and starches
• Serving size – always adjust the carb value based on how much you actually eat

Avoid focusing just on "sugars"—the total carbohydrate number gives you the complete picture.

3. Use Carb Counting Tools and Apps

There’s no need to do this alone—make use of the excellent tools available:

• Carbs & Cals app or book
• Tracking apps like MyFitnessPal
• Supermarket websites and restaurant menus with nutrition info
• Digital kitchen scales to measure portions accurately
• Reference tables or carb portion lists

If you're guessing your portions by eye, consider cross-checking with a tool to build confidence and accuracy.

4. Practice Estimating Portions

With time, knowing carb values in your go-to meals will become second nature. You can speed up this process with a few practical tips:

• Use the same bowls, cups or serving spoons to measure carbs in staples like pasta, cereal or rice
• Use visual cues (e.g. “an egg-sized potato = 10g carbs”)
• Stick a list on the inside of your cupboard with the carb amounts in your portions 

Weigh and measure when you can. Estimate when you must. Both can work well when paired with practice and the right tools.

5. Watch for Hidden or Slowly Released Carbs

Some foods contain hidden carbs, while others release their carbs more slowly:

Watch out for:

• Sauces (e.g. ketchup, barbecue, sweet chili)
• Thickened soups, stews, or casseroles
• Smoothies or "health drinks" with added sugars

Don't overestimate:

Chickpeas, lentils, beans, sweetcorn, peas, carrots These contain carbs but are high in fibre and digest slowly, resulting in a gentler blood sugar rise.

6. Keep a Food and Blood Glucose Diary

Logging what you eat alongside your blood sugar readings can reveal valuable patterns—like which meals spike your blood sugar or when your insulin-to-carb ratio might need tweaking.

The Payoff: Why Carb Counting Matters

Yes, carb counting takes effort at first—but the rewards are well worth it. It gives you greater control over your blood sugar, reduces the risk of highs and lows, and helps fine-tune your insulin doses. Most importantly, it empowers you to enjoy food with confidence, not fear.

Start small, use the tools available, and know that every step you take builds long-term benefits.

Find out more about my complete solution to mastering your blood sugars!