How to Count Carbs
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How to Count Carbs by Lee Harrington
Should type 2 diabetics count total carbs or net carbs? An endless debate that I hope to add some clarity too.
First, why count carbs at all? Carbohydrates convert quickly to glucose and spike your blood glucose. Chronically elevated blood glucose causes quite a bit of damage to your body. Therefore, reducing one's carbohydrate consumption is the bedrock of med free type 2 diabetes management. One can always just take enough extra insulin - but that's a debate for a different post.
How many carbs can a diabetic eat? This is individual. With the knowledge in mind that "elevated blood glucose damages your body" - you need to NOT eat carbs in amounts that raise YOUR blood glucose to damaging levels. Everything else is a guideline that may or may not describe your own actual tolerance. You simply have to test your own blood glucose reactions to foods. If you can get a continuous glucose monitor, you can see how your body responds in real time. It's a game changer.
So, back to counting carbs. As I've established, there is no right number that applies to everybody. For a diabetic, the lower the better. The confusion can come in between the concept of Net Carbs vs Total Carbs. Since the whole purpose of lowering carbohydrates is to control blood sugar, one can ignore the calories in fiber and sugar alcohols as they aren't digested and turned into blood glucose. That's the theory. And for many people, it holds true.
However, it gets fuzzy as people respond differently to fiber and sugar alcohols and there are multiple type of each. And, again, people do not respond the same. Throw in dishonesty from food manufacturers and some people will advocate "go by total carbs". It is by far the most simple way that is an even playing field for everyone.
And yet - that will mean an even more restrictive diet. And that's why people debate. But there really is no debate in this: your own body is not the same as someone else's. Your level of insulin resistance isn't the same. Your reaction to a particular food, ingredient or carb type isn't the same.
So you will have to try and pay attention. If you go by net carbs, are you losing weight and is your blood sugar improving? Can you eat that 'keto treat' or that low carb bread and still make progress? I did. Until I didn't. At some point I had to become more strict to keep making progress.
Others will debate that this is too confusing and people will give up when they don't see results. Just go strict carnivore, or strict NSNG (No Sugars, No Grains), or count total carbs. Each person has to decide for themselves which plan to try.
Whatever you do, test for yourself. Don't just assume. And if what you are doing isn't bringing the results, then get stricter.
Type 2 diabetes can be overcome for a LOT of people. It's worth the work and effort to change what you eat and get your blood sugar under control without the meds. With the meds, you are only managing one symptom. That's why the disease progresses.
I personally made a lot of progress with a less restrictive diet than I currently eat. I got off all my meds and went from an A1C of 11.2 to 6.5 in three months with a "just eat meat, fish and non-starchy veggies" diet that included low carb breads, nuts and occasional keto treats. My A1c has been in the 5s ever since. But at some point my weight loss stalled and I needed to eat even fewer carbs and I gave up (for the most part) the keto treats and commercial low carb breads and tortillas. I just have a very low tolerance for carbohydrates.
p.s. Always consult your own health team for your specific needs
p.p.s. Educate yourself to fully participate in your health strategy
Books to read: Why We Get Sick by Dr Ben Bickman, The Diabetes Code by Dr Jason Fung
The Ex-Diabetic
Healing Is A Natural Process
A Guide to Effective New Year's Resolutions
Written by Lee Harrington
Published February 3rd, 2024
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