When most people want to lose weight, the first thing they do is cut calories – and for many, that works just fine. But those of us living with type 2 diabetes, it’s not that simple. I learned the hard way that even small amounts of “healthy” food can send my blood sugar soaring, even if they are low in calories.
That’s because diabetes isn’t just about weight – it’s about carbs, insulin resistance, and how our bodies process food differently. In this post, I’ll explain the big difference between counting calories and counting carbs, and why knowing this helped me take back control of my blood sugar and start losing weight the right way.
Calories vs. Carbs: What’s the Difference for People with Diabetes
Let’s say someone wants to lose weight and chooses a small bowl of rice. It has around 200 calories – sounds okay, right? But what if I told you it also has over 45 grams of carbs? For someone without diabetes, that might just mean a little energy boost. But for me (and many others with type 2), it could cause a big blood sugar spike – followed by a crash, fatigue, and cravings later.
That’s exactly why cutting calories alone doesn’t work for us. We need to pay attention to the type of food, not just the portion size.
Food Comparison Table: Calories vs. Carbs
Not all calories are equal – especially when you’re managing type 2 diabetes.
The table below compares everyday foods that might seem healthy or harmless at first, but their carb content can make a big difference in your blood sugar response.
🏃🏻♀️Exercise Helps More Than You Think
One thing my doctor told me when I was first diagnosed was this:
“Even 30 minutes of walking a day helps lower your blood sugar.”
At first, I didn’t really believe it. But after trying it for just a couple of weeks, I noticed a difference. My readings were a bit more stable, and I felt more clear-headed after a walk – especially after meals.
I actually had a gym membership at first, and I tried going 2-3 times, but I felt really uncomfortable. I used to feel like everyone was staring at me, and honestly, it made me want to run out the door and go home. It just wasn’t for me. So instead, I started walking – and honestly, I haven’t regretted it. Now I also do short workouts at home, and I even bought a stepper – so when the weather’s bad, I can still get my daily steps in.
It’s all about finding what works for you and makes you feel good.
You don’t need to run marathons either – even a short walk after dinner or a stroll after lunch can help. For me it felt safer, gentler, and more doable – and it still made a real difference in my blood sugar levels.
My Real-Life Tips
Here are a few simple changes that worked for me:
- I swapped rice for cauliflower rice or courgette noodles
- I chose berries instead of other fruits
- I started reading carb counts on labels instead of just calories
- I began walking at least 30 minutes most days – and I actually enjoy it now
Final Thoughts
If you’ve been trying to lose weight with type 2 diabetes and feel like nothing is working, don’t blame yourself. You’re not broken – you just need a different strategy. Calories matter – carbs matter more when it comes to managing blood sugar and insulin.
Small swaps can lead to big wins. Be patient with yourself. You’re learning a whole new way of eating – and you are not alone.
-Roni 💚
Lower Your Sugar - Simple Tips for a Healthier Life 
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