If you have Type 2 diabetes and you’re overweight, you’re in a much more complicated situation than someone without diabetes who just wants to lose weight. People always say, ‘just eat less, count your calories, and you’ll be fine.’ But for us, it’s not that simple. A low-calorie diet isn’t enough – we have to be careful with carbs too. And that changes everything. We’re not just trying to lose weight – we’re trying to keep our blood sugar stable at the same time. That’s double the pressure. But it’s not impossible.
Why It’s Harder With Type 2 Diabetes (And What We Can Do About It
A 300-calorie sandwich might sound like a good choice for weight loss – but if it’s made with regular bread, it can still have over 50 grams of carbs. That’s way too much if you’re trying to keep your blood sugar stable.
Same with banana or an apple. They’re seen as healthy snacks, and yes, they have vitamins, but they can spike blood sugar just as fast as a chocolate bar. It’s frustrating – everyone else just looks at calories, but we have to juggle both calories and carbs.
But that doesn’t mean we’re stuck. We just have to be smarter and more creative. Here are a few swaps that help me:
- 🍞 Sandwiches – I don’t eat regular bread anymore. Instead, I make my own low-carb bread and wrap using bamboo fiber, psyllium husk, or I use lettuce wrap.
- 🍌 Fruit – I avoid bananas and apples and the other sugary fruits now. Berries like strawberries, blueberries, or raspberries are much lower in sugar and better for blood glucose.
- 🍰 Desserts – I still eat sweet things! Just not the regular kind. I make sugar-free treats like chia pudding, chocolate chip cookies, tiramisu …these are sugar free but very tasty.
The swaps make a difference. I still enjoy food, I just had to learn new ways of making it work for my body. In the future, I’ll share some of my favorite recipes that are not only low sugar but actually tasty – because this lifestyle shouldn’t feel like punishment. Now that we know why food choices matter so much, let’s quickly break down what carbs actually are – and why they’re so tricky for people with Type 2 diabetes.
What Exactly Are Carbs – And Why Do They Matter So Much?
If you are newly diagnosed or just confused by all the diet advice out there, you’re not alone. Let’s break it down.
Carbohydrates (carbs) are found in things like bread, pasta, potatoes, fruit, and even milk. When we eat them, our body breaks them down into glucose (sugar), which goes into our bloodstream.
That’s not necessarily a bad thing – everyone needs some glucose for energy – but if you have Type 2 diabetes, your body has a harder time using that sugar properly. It either doesn’t produce enough insulin or your cells don’t respond to insulin well, so the sugar just builds up in your blood. That’s what causes high blood sugar (hyperglycemia).
Even “healthy” foods like banana or brown rice can spike blood sugar if the portion is too big. That’s why just eating fewer calories isn’t enough – we have to look at carbs too.
What About Keto? Does It Help With Type 2 Diabetes?
Honestly – yes, for many people, it does.
Keto is a very low-carb, high-fat diet that pushes your body to burn fat for fuel instead of carbs. For people with Type 2 diabetes, this can lead to:
- Lower blood sugar
- Weight loss
- Better insulin sensitivity
- Sometimes even remission
I’ve tried keto myself, and I did lose a lot of weight. But the truth is … I couldn’t keep up with all the fat. It just didn’t suit me in the long term.
Now I follow a low-carb, moderate-fat plan, and that works better for me. I’m still losing weight, and my blood sugar stays much more stable.
I’ll go deeper into my keto journey and tips in the next blog post.
A Harder Road, But You Don’t Have To Be Perfect
This lifestyle isn’t easy. Sometimes it feels really unfair – you watch other people eat burgers, pizza, cake, and they don’t gain a thing. Meanwhile, you just take a few bites of something and the scale shoots up or your blood sugar spikes.
But here’s what I’ve learned: once you find your balance – the foods that work for your body – things get easier. You stop feeling like you’re constantly failing, and you start feeling more in control again.
You don’t have to be perfect. Not every day will be great. What matters is staying consistent most of the time, forgiving yourself when things go wrong, and getting back on track. You’re not alone – and it is possible.
-Roni 💚
Lower Your Sugar - Simple Tips for a Healthier Life 
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