Published: 1 August, 2025 Carbohydrates, or carbs, sometimes get a bad name due to misinformation. But the truth is they play an important role in a healthy diet. Carbs provide our bodies with energy and essential nutrients. If you have diabetes, rather than cutting carbs, consider counting them to help manage your glucose levels. More than one reason to count carbs Eating foods with carbs evenly throughout the day helps maintain stable energy and glucose levels. The amount you need depends on many factors, including your age, sex, height, weight and activity level. Consuming large amounts of carbs at once can result in a high glucose level within a few hours. Eating too little carb or skipping meals can result in low energy levels, or if you’re taking insulin, lead to a low glucose level, also known as hypoglycaemia or a hypo. If you take insulin, learning to count carbs allows you to be more flexible about when and what you eat and drink. By carb counting, you can calculate how much insulin to take with your meals. This may allow you to enjoy a wider variety of foods while managing your diabetes. Even if you don’t take insulin, understanding how carbs impact your blood glucose levels helps you predict your glucose response to meals. You will become more aware of the amount of type of carbs you are eating, which is useful for both glucose and weight management. However, knowing how many carbs you eat and drink, reading food labels and understanding serving sizes requires practice. Not all carbs are obvious. Hard cheese has almost no carbs, while natural fruit juice is high in them. Learning about carb counting can help you understand these differences. How to count carbs Counting carbs involves measuring the amount of carbs you consume. You don’t have to count perfectly; even estimating will help you manage your glucose levels and build awareness. The three main methods to count carbs are: Grams – you match insulin to the amount (grams) of carbs you consume. Your healthcare professional will help you work out your carb ratio, so you know how much insulin to take. Carb portions (CP) – one CP is the amount of food or drink that contains approximately 10 grams of carbs. Your healthcare professional will help you work out how much insulin to take for each CP. Carb exchanges – one carb exchange is equal to 15 grams of carbohydrate (e.g. a cup of milk or a small potato). Getting started While counting carbs may sound tricky, it gets easier with practice. Over time, you will get to know the carb counts of the foods you often consume, making it easier to estimate portions and make informed choices. You can learn more about carb counting using the Carb Counting program or apps recommended by your diabetes health professional, dietitian or diabetes educator. Finally, carb counting is not for everyone. You may choose to eat similar foods at the same time each day, rather than count carbs. Either way, remember that carbs belong in a healthy, balanced and enjoyable diet.
