How Many Carbs Should A Woman with Diabetes Eat? Here’s What Actually Matters

When I was 14 and newly diagnosed with type 1 diabetes, my doctor told me to start weighing my food to figure out how many carbs I was eating. At the time, I thought using a tiny kitchen scale to weigh a potato sounded oddly fun—like a science experiment. However, the novelty wore off fast. I still had no clue how that 10-ounce potato would impact my blood sugar—or how to dose insulin to match it.

What I really needed was simple... How many carbs should I eat in a meal—and what does that look like on my plate?

Whether you count carbs or not, everyone with diabetes wants to understand how food affects their body. We all want to feel good after we eat.

Here’s the thing... There’s no universal answer to how many carbs per day is “right.”

What works depends on your body, your lifestyle, and your goals.

Start With the Basics Types of Carbs

Before deciding how many carbs to eat, learn the difference between:

• Simple carbs: Quick energy, but they spike blood sugar fast (think white bread, soda, candy).

• Complex carbs: Slower to digest, especially when paired with fiber (like beans, whole grains, or sweet potatoes).
  

If you eat carbs at a meal, pair them with protein and healthy fat. This slows digestion, steadies blood sugar, and keeps you full longer.

The Balanced Meal Formula:

✅ Complex carbs with fiber

✅ Lean protein

✅ Healthy fat

Are you approaching perimenopause or menopause and struggling to manage your blood sugar, weight and maintain your sanity?

But What About Portion Size?

Even “healthy” carbs can throw blood sugar out of whack if you overdo it. That’s why portion size matters—for energy, weight, and blood sugar control. To decide how many carbs you need in a day, consider these five key factors:

1. Your Activity Level

The more you move, the more fuel (aka carbs) your body can use. This includes:

• Walking

• Lifting weights

• Cleaning

• Working out

• Running errands

• Playing with your kids

Pro tip: Choose smarter carbs—think quinoa, black rice, sweet potatoes, or chia seed pudding—and watch your portions.

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2. Your Starting Blood Sugar

If you check before meals, aim for a fasting target range of 75–95 mg/dL. This gives you a steady baseline and helps you dose insulin (if needed) more accurately.

3. Are You Trying to Lose Weight?

Carbs require insulin to process—and insulin is a fat-storage hormone. The more carbs you eat, the more insulin your body needs.

If you want to lose weight:

• Fill your plate with non-starchy vegetables (spinach, zucchini, peppers, etc.)

• Add lean protein and healthy fat

• Keep carbs minimal to reduce insulin needs and hunger
  

This strategy naturally lowers insulin and helps your body burn fat.

4. Want to Reduce Medications?

If you're managing prediabetes or type 2 diabetes, reducing your carb load can improve insulin sensitivity. Lower carbs → lower blood sugar → lower medication needs.

Always work with your doctor if reducing meds is your goal.

5. Looking to Dose Less Insulin?

I started by weighing food. Today, I rely on vegetables, protein, and fat to make up most of my plate. I now need less insulin, experience fewer spikes, and feel more balanced throughout the day.

This approach works whether you’re managing type 1, type 2, or trying to prevent diabetes altogether.

So...How Many Carbs Should You Eat?

There’s no magic number. Instead, ask:

• How active am I?

• What’s my blood sugar right now?

• Am I trying to lose weight?

• Do I want to cut back on meds or insulin?

• What do I need today to feel good?

It’s time to feel confident about what’s on your plate—and how it makes you feel.

Start with quality carbs. Watch portions. Pay attention to your body's response.

And most importantly—make it sustainable.

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