Calorie Tracking with Diabetes
Managing blood sugar AND calories — here's how to do both.
Medical Disclaimer: This guide provides general information. Always work with your healthcare team for personalized diabetes management.
Why Calorie Tracking Matters with Diabetes
For many people with Type 2 diabetes, weight loss can:
- Improve insulin sensitivity
- Lower A1C levels
- Reduce medication needs
- Sometimes achieve remission
Calorie tracking helps achieve the moderate weight loss (5-10%) that makes a significant difference.
Track Carbs AND Calories
For diabetes management, both matter:
- Carbs — Direct impact on blood sugar
- Calories — Determine weight loss/gain
A low-carb food can still cause weight gain if you eat too much of it (nuts, cheese, oils).
Carb Guidelines
| Approach | Daily Carbs | Notes |
|---|---|---|
| Standard Diabetic | 130-180g | Traditional recommendation |
| Moderate Low-Carb | 80-130g | Often better blood sugar control |
| Low-Carb | 50-80g | May need medication adjustment |
| Very Low-Carb/Keto | <50g | Requires medical supervision |
Important: If you take insulin or sulfonylureas, reducing carbs requires medication adjustment. Consult your doctor.
The Glycemic Impact of Meals
Same carbs, different blood sugar response. What helps:
- Pair carbs with protein and fat — Slows absorption
- Fiber matters — Net carbs (total carbs - fiber) impact blood sugar less
- Eat carbs last — Vegetables and protein first
- Avoid liquid carbs — Juice, soda spike blood sugar fast
Sample Day: 1,600 cal, 100g Carbs
- Breakfast: 2 eggs, 1 slice toast, avocado (350 cal, 15g carb)
- Lunch: Grilled chicken salad, olive oil dressing (400 cal, 10g carb)
- Snack: Cheese + almonds (200 cal, 5g carb)
- Dinner: Salmon, 1/2 cup rice, roasted vegetables (500 cal, 35g carb)
- Evening: Greek yogurt + berries (150 cal, 20g carb)
Total: 1,600 cal, 85g carbs
Best Foods for Blood Sugar Control
- Non-starchy vegetables — Unlimited (broccoli, spinach, peppers)
- Lean proteins — Chicken, fish, eggs, tofu
- Healthy fats — Avocado, nuts, olive oil
- High-fiber carbs — Legumes, whole grains in moderation
- Berries — Lower sugar than other fruits
Foods to Limit
- White bread, white rice, regular pasta
- Sugary drinks (including fruit juice)
- Candy, desserts, pastries
- Processed snack foods
- Large portions of any starchy food
Tracking Tips for Diabetics
- Log meals AND blood sugar — See patterns
- Note timing — Blood sugar 2 hours post-meal is key
- Track consistently — Same meals can have different effects
- Share data with your doctor — Helps adjust treatment
Track Carbs and Calories Together
Pandish shows both calories and carbs for every meal. Snap a photo — get instant estimates for both. Perfect for diabetes management.
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