How to count your macros with T1D

People living with type 1 diabetes have more choices than ever before in the ways they can choose to eat to complement their diabetes management. Thanks to the availability of healthy foods year-round and cutting-edge technologies helping individuals monitor their glucose levels, it's never been easier for people to individualize their diet to fit their needs.

Understanding how to count your macros is an important part of managing diabetes, especially when it comes to different nutritional choices. Here's what you need to know and advice for getting started.

What are macros, exactly?

Macros (short for "macronutrients") are the three categories of nutrients most frequently consumed. The three types — protein, fat, and carbohydrates — are responsible for providing most of your energy, as Washington State University explained.

Each type of macronutrient comes with its own number of calories per gram consumed. Carbohydrates (such as bread, pasta, sweets, and fruits) and protein (such as meat, poultry, fish, tofu, and legumes) each have 4 calories per gram. Meanwhile, fat (which includes nuts, oils, and avocado) is more nutrient-dense at 9 calories per gram.

The relationship between macros and T1D

Counting macros can serve different purposes. It can be a means of maintaining weight or a way to carefully make balanced food choices overall. In diabetes management, counting macros can play a helpful role in determining the ideal macronutrient ratio for in-range blood glucose levels, helping you stay healthy and feel your best.

As someone living with t1d, you're likely already familiar with at least one aspect of counting macros: carb counting. Even for those who use alternative approaches to calculating insulin dosage, counting carbs still plays a pivotal role in diabetes management.

Taking it one step further, think about the last time you ate a high-carb snack. Did you pair it with a certain amount of protein or fat to help slow down the absorption of the carbs? If that's a yes, you're already in macro awareness mode!

How to count your macros

If you're interested in learning how to count your macros as a means of managing your diabetes, there are a few ways to go about it. Keep in mind that 100% accuracy can be difficult to achieve, so counting macros can often be an exercise in estimation (just like the carb counting you're already doing).

The best resource for getting started is a forward-thinking registered dietitian (RD) who specializes in working with t1d or Certified Diabetes Care and Education Specialist (CDCES). There may be information online about counting macros, but as a person with unique health concerns, you owe it to yourself to consult with an expert to make sure you're getting safe and helpful information for your unique situation. Everyone's optimal macro count is different.

These professionals will ask you about your nutrition goals, preferred foods, and allergies/sensitivities to assess an appropriate starting point for your daily macro count. Based on that information, they can make suggestions on how to meet those numbers in a nutritionally sound (and blood sugar-friendly) way.

Living with diabetes (or preparing food for someone who does) makes you keenly aware of the number of carbs and quality of nutrients making up the diet. With this in mind, even a general awareness of the nutrients you consume in a day can help you move toward your goals. Tools such as the USDA MyPlate and Harvard Healthy Eating Plate are excellent resources to help make more mindful food choices.

Additionally, nutrient tracking apps such as MyFitnessPal, Lose It!, and Cronometer can act as food diaries for counting your macros. This can be especially helpful if you know what your macro targets are and want to see how your food choices match up. If you're particularly data-driven and would like to layer your nutritional information over your continuous glucose monitor (CGM) data to see what's been working for you and where you have room to fine-tune, these apps can help make that happen.

When counting macros may not be a fit

Counting macros is one of many tools available to people with t1d. Just like all other aspects of diabetes management, it's important to take into consideration whether it's a helpful tool for your individual needs.

The relationship between people living with t1d and food can be complicated — and tracking macros can shine additional light on that complexity. For some, counting macros may fight against intuitive hunger and nutritional cues, causing a disconnect between brain and body.

An unhealthy emphasis on tracking macros is considered a form of disordered eating. A study published in the journal Eating Behaviors suggested that people who have experienced eating disorders may not be ideal candidates for tracking macros as it can be a triggering behavior. If you notice that counting macros is causing a negative impact on any area of your life, don't hesitate to reach out for guidance from a provider who specializes in diabetes and eating disorders.

Additionally, people experiencing diabetes complications should consult with their medical team before making changes to their way of eating. It's especially important for these individuals to have additional monitoring to make sure that nutritional needs are met.

Making macros part of your diabetes management

There's no simple one-size-fits-all solution to nutrition for people with t1d. It's important to take into consideration all of the areas of your life that are affected by nutrition choices when learning how to count your macros. If the idea of counting macros appeals to you and sounds like something that could be beneficial for the goals you're working toward, reach out to your team to get the specialized advice you need to help you move forward safely and successfully.

Ready to continue your exploration of ways of eating for optimal blood sugar? Check out this Health Insights article about intermittent fasting and diabetes to see if it could be a helpful tool for you.