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7 Free Carb Counter Apps for Your Low-Carb Diet (2025 Update)

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Which apps can help you set and keep track of your macros?

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Which apps can help you set and keep track of your macros?

In this updated guide, we’ve researched the current status of the top carb counter apps and made some changes to keep things fresh and relevant. We’ve removed apps that are no longer available or maintained and updated the descriptions of the ones that are still going strong with their latest features. Plus, we’ve added a new frontrunner to the list – the Glucose Guide App – which brings blood sugar tracking into the mix for an even more comprehensive health toolset, especially for people with diabetes..

Managing a low-carb or keto diet can be challenging, but the right app can be your best friend. Whether you’re watching carbs to control your blood sugar (as many people with diabetes do) or to kickstart ketosis for weight loss, these apps make the process easier and even fun.

Instead of manually calculating net carbs or scouring nutrition labels, you can rely on user-friendly mobile tools to do the heavy lifting. Many of these apps come loaded with huge food databases, barcode scanners, meal planning ideas, and progress charts to keep you informed and motivated.

As someone who is always checking my blood sugars and counting carbs (I live with diabetes), I know firsthand how important it is to stay on top of carb intake.

Consuming too many carbohydrates can spike your blood sugar, leading to hyperglycemia and potential complications over time (Carbs and diabetes: Relationship, benefits, risks, and more).

The good news is that technology can help us manage these challenges better than ever. I

n this article, we’ll introduce you to some of the best free carb counter apps that support your low-carb lifestyle, from meal planning and recipes to macro tracking and beyond. We’ll also highlight key features, pros and cons, and what’s new for each app in 2025.

Whether you’re a keto newbie or a seasoned pro, these apps will be your ultimate companions in achieving your health and fitness goals. With their intuitive interfaces and extensive capabilities, you can easily find delicious low-carb recipes, track your macronutrient intake, monitor your progress, and even get personalized insights tailored to your needs.

Say goodbye to the hassle of guesswork – these apps will do all the number-crunching for you, so you can focus on enjoying your food and hitting your goals!

Benefits of Using a Carb Counter App

Why use an app to count carbs and track macros? There are tons of benefits to going digital with your diet tracking:

  • Accurate Macro Tracking: Carb counter apps calculate your intake of macronutrients (carbs, proteins, and fats) automatically. This is crucial because macronutrients are the main components of our diet and each plays a specific role in the body. By tracking them, you ensure you’re hitting the right balance for your low-carb or keto goals.
  • Large Food Databases: These apps come with extensive food libraries (often millions of items) that make logging what you eat quick and precise. You can simply search for a food or scan its barcode, and the app pulls up detailed nutritional info. No more manual calorie counting or estimating carbs – the app does it for you with a high degree of accuracy.
  • Progress and Insights: Apps provide visual charts and data that help you see trends in your eating habits and results. Studies show that tracking your diet can lead to real improvements in health, including better weight management. By monitoring your daily carb intake and other metrics, you gain valuable insights and can make informed adjustments over time.
  • Convenience and Motivation: Since your smartphone is always with you, a tracking app makes it easy to log meals on the go and stay consistent. Many apps also send reminders, offer achievements, or have community features that keep you motivated. In the digital age, leveraging technology can significantly enhance your nutrition journey – it’s like having a personal coach in your pocket.

In short, a good carb counter app simplifies the hard work of diet management. It does the math, provides guidance, and even offers moral support through communities or coaching features. This lets you focus on sticking to your plan and enjoying the process, rather than getting bogged down by calculations and food diaries.

Limits of Free Apps to Keep in Mind

While all the apps we’re covering are free to download and use at a basic level, it’s important to know their limitations.

Many offer premium upgrades or subscriptions that unlock advanced features. For example, certain apps might require a paid plan for detailed analytics, custom meal plans, or even something as simple as the barcode scanner.

Free versions are often still very useful, but they may show ads or restrict some capabilities. Remember, that tools need investment to remain a good source of information. $15-$20 per month is a small amount to spend on your health and well-being.

Remember that an app is a tool to help you, but it’s not a magic solution on its own. You still need to put in the effort to log your food consistently and follow the guidance it gives.

Also, keep in mind that nutritional data in databases is crowdsourced in some apps, which could lead to occasional inaccuracies. It’s wise to double-check critical information or stick to verified entries when possible.

Despite these minor drawbacks, the free functionality of these apps is usually sufficient for most people to get great results. If you find yourself needing more, you can always consider upgrading – but you can cross that bridge if you come to it.

Now, let’s dive into the top carb counter apps that are currently available and worth your attention in 2025. We’ve curated this list to focus on apps that are actively maintained and loaded with features to support your low-carb or keto diet. From brand-new diabetes-focused tools to popular calorie counters, here are our picks:

1. Glucose Guide App – Diabetes Food Journal

Overview: Glucose Guide is a newcomer that has quickly become an invaluable tool, especially for those managing diabetes or anyone who wants to closely link carb tracking with blood sugar control.

This app goes beyond a typical carb counter by directly tying your food log to your blood glucose goals and providing personalized coaching. It’s essentially a food tracker, meal planner, and blood sugar log all in one. The app was developed by a board-certified health coach who wrote The Diabetes Food Journal (and fellow diabetes warrior), so it’s built with real-world needs in mind.

Key Features:

  • Blood Sugar Tracking: Glucose Guide is designed with diabetes management at its core. You can log your meals and see how they align with your blood sugar targets or carb limits, helping you understand the impact of foods on your glucose levels. It even tracks diabetes-specific nutrition info like net carbs vs total carbs, glycemic load, added sugars, and fiber – data points that matter for glycemic control but are often missing in generic apps.
  • Meal Planning & Recipe Analysis: The app offers personalized meal plans with thousands of recipes to choose from based on dietary preferences, and personal goals. with grocery lists. A standout feature is the ingredient analyzer – you can input your own recipes (or import from a URL), and Glucose Guide will break down the nutrition and even suggest healthier swaps in real time. This is great for learning how to tweak your favorite meals to better balance your blood sugar.
  • Macro & Carb Counter: Like any good carb counter, it lets you track your macros (carbs, protein, fat) and calories throughout the day. You can set custom daily carb goals, and the app emphasizes net carbs (subtracting fiber) which is useful for low-carb dieters. All of your food entries are tied into your personal goals, giving you feedback on carbs and other nutrients as you log.
  • Image Recognition Logging: Glucose Guide incorporates some cutting-edge convenience features. For example, the Plate & Label Scan allows you to snap a photo of your meal, and the app will attempt to identify the foods and estimate portions to log them for you. This use of AI can make logging much faster – perfect for those times when you don’t want to manually input everything. Of course, you can also scan barcodes of packaged foods or search the database as usual.
  • Coaching and Community: What really sets Glucose Guide apart is the support system. Users can join group coaching sessions and a community of like-minded individuals through the app . You can share experiences, ask questions, and learn from others on a similar journey. This social aspect provides accountability and encouragement. There are even habit-change courses in the app to help you build sustainable healthy habits over time.
  • Platforms and Price: Glucose Guide is available on iOS, Android, and web. The community app is free to download and offers free recipes, diabetes information, and weekly live events, with an optional subscription for premium coaching features and nutrition tracking. It does come with a 7-day free trial. Notably, the developers emphasize keeping it affordable compared to typical coaching – it’s meant to be accessible for everyone. That’s shown in the generous free logging features, as well as the “pay what you can” model.

Why Glucose Guide Stands Out: This app is like a bridge between traditional carb tracking and diabetes coaching. For anyone who needs to keep an eye on blood sugar (people with type 1, type 2, prediabetes, or those following a low-carb diet for metabolic health), Glucose Guide offers an all-in-one solution. It’s engaging and personalized – almost like having a nutritionist by your side.

You not only get the numbers (carbs, calories, etc.) but also context and guidance tailored to diabetes management. Blood sugar tracking and carb counting go hand-in-hand here, which can lead to better insights and better control. Even if you’re not diabetic but are on a ketogenic diet, the emphasis on net carbs, education, and community support can be very motivating. As a newer app, Glucose Guide is actively adding features; for instance, smart grocery lists are a recent addition (the app can generate a grocery list from your meal plan, organized by section of the store. Overall, it’s a powerhouse for holistic diabetes health tracking, making it much more than just a carb counter.

2. Carb Manager: Keto Diet App

Overview: Carb Manager is one of the most popular and comprehensive low-carb diet trackers on the market, and it’s still going strong. If you’re on keto, Atkins, or any form of low-carb diet, Carb Manager likely has every feature you could ask for. The app calls itself “the world’s most comprehensive and easy-to-use net and total carb counter,” and it lives up to that claim. It combines robust food tracking with meal planning, recipes, community challenges, and even health metric tracking like ketones and blood glucose. Importantly, the core features that keto dieters care about – like net carb tracking and barcode scanning – are completely free on Carb Manager.

Key Features:

  • Advanced Macro Tracking: Carb Manager lets you track net carbs, total carbs, and all your macros with ease. You can set your daily targets (it even has a keto calculator to help set goals) and log foods with precision. The app’s database has over a million foods, including brand name items and restaurant meals, so you’ll rarely need to create an entry from scratch. A cool premium feature is “Snap Foods” which allows you to log a food by taking a picture of it – using photo recognition to identify the food. Even without premium, the database search and unlimited free barcode scanner make logging extremely convenient
  • Net Carb Focus: By default, Carb Manager tracks net carbs (total carbs minus fiber and sugar alcohols), which is a big plus for keto and low-carb users . You don’t have to manually subtract fiber – the app does it for you and even highlights “net carbs” in food entries. This saves time and reduces confusion, since net carbs are what most keto folks count. (If you prefer total carbs, you can switch modes, but net is the emphasis.)
  • Meal Plans and Recipes: Carb Manager isn’t just a tracker; it’s also a planner. It offers automatic meal plans and grocery lists tailored to your dietary preferences and macros. You can choose from various meal plan styles (e.g., basic keto, vegetarian keto, etc.) and the app will generate daily menus and shopping lists. There’s also a huge recipe library – thousands of keto recipes are available in-app, so you’ll never run out of meal ideas. You can save your favorites, add ingredients to your shopping list with one tap, and log a recipe’s nutrition info instantly when you eat it.
  • Trackers for Health Metrics: One feature that power-users love is Carb Manager’s ability to track more than just food. You can log ketone levels, blood glucose readings, insulin, and even your intermittent fasting schedule. It will calculate things like your Glucose Ketone Index (GKI) if you’re into keto bio-markers. This is fantastic for someone doing keto for health reasons (like diabetes management or therapeutic ketosis) because all your important data can be tracked in one place. The app also tracks weight, body measurements, exercise, water intake, and more, giving you a holistic view of your progress.
  • Integration and Sync: Carb Manager plays well with other devices and apps. It can connect with fitness trackers and health apps such as Fitbit, Garmin, Apple Health, and Google Fit. This means your exercise data and steps can sync into Carb Manager, and your logged nutrition can sync out to your other health dashboards. The integration helps you see the full picture – for example, you can compare your carb intake with your step count or exercise on a given day.
  • Platforms and Pricing: Carb Manager is available on iOS, Android, and via a web browser. The base app is free and very functional – as noted, things like barcode scanning and net carb tracking are free forever. They do offer a Premium subscription that unlocks the meal planner, advanced reports (like nutrient correlation charts), the photo food logging, and access to the full recipe database, among other things . remium also enables syncing with certain devices like glucose monitors (e.g., Keto-Mojo). The free version, however, is more than enough for basic tracking and even includes some recipes and community access. If you want things like the keto meal plans or in-depth analytics, that’s when you might consider premium.

User Feedback: Users often praise Carb Manager’s intuitive interface and comprehensive feature set. It’s frequently recommended in keto communities for those reasons. Many appreciate not having to pay to get essential features like the barcode scanner or net carb counts – something that sets it apart from MyFitnessPal’s free version. The ability to track health metrics like glucose and ketones is a bonus that advanced users love, as it eliminates the need for separate tracking apps. On the downside, some users report that the app can feel a bit overwhelming at first because it has so many features (a lot of tabs and options to explore). However, the learning curve is worth it if you want an all-in-one solution. Overall, Carb Manager remains a top choice and is arguably one of the best free keto trackers available in 2025.

3. KETO.app – Keto Diet Tracker

Overview: KETO.app (often just called Keto Diet Tracker) is a sleek and straightforward app dedicated to ketogenic dieting. It’s perfect if you’re looking for a simple yet effective way to track net carbs and macros without a lot of extra clutter. This app has been around for a few years and continues to be well-maintained, with both an iOS and Android version. It focuses heavily on the core tracking experience: logging food, monitoring macros, and hitting your keto goals. Don’t let the simplicity fool you – Keto.app has powerful features under the hood, including extensive food databases and integration with health platforms.

Key Features:

  • Easy Net Carb Tracking: Keto.app makes it extremely easy to log foods and see net carbs. By default, it counts Net Carbs (while still showing total carbs) for every food item. This default setting is great for keto dieters, as you don’t have to configure anything to start focusing on net carbs – the app is built for it. If you prefer to track total carbs, you can change that, but net is the emphasis. As you log foods, your daily carb count (and other macros) update instantly, and the app uses color-coded charts to show how close you are to your targets.
  • Large Food Database + Barcode Scanner: The app boasts an enormous food database covering 34 countries, which means whether you’re eating a USDA item in the US or a product from Europe or Asia, Keto.app likely has it. It also includes a barcode scanner feature, so you can add packaged foods by scanning the barcode – a quick way to retrieve nutrition info. If an item isn’t in the database, you can create custom foods or even entire meals/recipes, then save them for future use. The database and scanner help make daily logging fast and accurate.
  • Personalized Macro Goals: When you set up Keto.app, it can help you calculate your recommended macro goals based on your body metrics and activity level. You can choose a goal like losing weight, maintaining, or gaining muscle, and the app will set calorie and macro targets for you. Of course, you can also manually adjust your targets if you have specific numbers you want to hit. This personalization ensures that your calories, fat, protein, and carb goals are tailored to your needs, not just generic numbers.
  • Multiple Trackers (Weight, Water, Activity): Keto.app isn’t limited to food tracking. It also includes simple trackers for other health metrics. You can log your weight and see progress over time (with an option to input body fat % if you know it, which can help recalculate goals). There’s a water intake tracker so you can tick off glasses of water and stay hydrated . Additionally, the app allows you to track physical activities – you can input exercises or sync with devices to adjust your daily calorie budget by accounting for exercise calories. It even counts your steps if you connect with Apple Health or Fitbit, giving you credit in the app for your daily activity .
  • Integration with Health Apps: Keto.app offers integration with popular fitness platforms. It can import activity data from Fitbit and sync with Apple Health on iOS . That means your steps and workouts recorded on your fitness tracker can automatically reflect in the Keto.app, and it can also export your nutrition data to Apple Health so that your overall health dashboard stays up-to-date. This integration is a nice touch for those who want all their data connected.
  • User-Friendly Interface: The interface of Keto.app is often praised for being clean and easy to navigate. The home screen gives you a quick snapshot of your day’s macros, and logging a food is just a tap away. You can sort your consumed foods by any macro (just tap on carbs, fat, or protein and it will rank what you’ve eaten) to easily see what’s contributing the most to each category. This “at a glance” simplicity helps users quickly identify if they’re, say, getting too many carbs from a certain meal.

Platforms and Pricing: Keto.app is available for iPhone and Android, and there’s a web version as well. The app is free to download and use for basic tracking. They do have a Premium version (subscription) that unlocks additional features like more comprehensive stats, maybe some advanced integrations, and to remove any ads. However, the free version includes all the essentials – including the barcode scanner and core tracking – which is sufficient for most users. There are no known limitations on the size of the food database for free users, which is great.

Why Users Like It: Many people choose Keto.app for its focus and reliability. It doesn’t try to be a multi-diet tool – it’s specifically optimized for low-carb/keto, and you can feel that in the design. Users love that net carbs are front and center, and that the app isn’t bloated with features they don’t need. The fact that it works offline (you can log foods even without internet once the database is downloaded) and doesn’t require creating an account to start are appreciated by some who value simplicity. Also, because it’s a dedicated keto app, the community around it (such as forums or social media groups) tends to be very supportive, sharing tips on using the app effectively for keto.

Any Drawbacks? There aren’t many complaints, but a couple of things to note: The recipe library in Keto.app isn’t as extensive as some other apps (it’s primarily a tracker, not a recipe app, though they do have a blog/recipes section on their website for keto ideas). And while it tracks basics like weight and water, it doesn’t have as many bells and whistles as something like Carb Manager when it comes to extra health metrics. But that’s often fine for users who just want to track their diet without information overload.

In summary, KETO.app (Keto Diet Tracker) is a fantastic choice if you want a no-nonsense carb counter tailored for keto. It covers all the bases: huge food database, net carb calculations, customization, and sync with fitness data. It’s regularly updated and maintained (the developers even promote it at ke.to with new features), so you can count on it to support your low-carb journey for the long haul.

4. Keto Diet & Ketogenic Recipes (Total Keto Diet)

Overview: Keto diet & Ketogenic recipes is an app that serves as a one-stop shop for anyone starting or following a keto lifestyle, especially if you love exploring new recipes. This app is essentially the mobile companion to the popular Tasteaholics website, and it’s also known as Total Keto Diet. Think of it as part keto coach, part cookbook, and part diet tracker. While it does have a carb counter and macro tracker built-in, its standout strength is the wealth of keto knowledge and recipe inspiration it provides. If you’re ever wondering “What can I eat on keto?”, this app has the answers in the form of thousands of recipes and a full keto guide.

Key Features:

  • Extensive Keto Recipe Library: This app puts hundreds (actually thousands) of keto recipes at your fingertips. From breakfast ideas to snacks, dinners, and desserts, you can search or browse for recipes that fit your cravings and macro needs. Each recipe comes with detailed ingredients, instructions, and macro breakdowns (carbs, fat, protein, calories per serving). The recipe section is a lifesaver when you need inspiration to keep your meal plan interesting, and you can save your favorites or even add the ingredients to a shopping list in-app.
  • Complete Keto Guide and Educational Resources: For those new to keto (or even experienced folks who want a refresher), the app includes a Beginner’s Keto Diet Guide built in . It explains what ketosis is, how to get started on a ketogenic diet, what foods to eat or avoid, and tips for success. It’s like having a keto coach in your pocket – extremely handy if you’re not sure about the science or rules of the diet. The guide and the articles section cover topics like the benefits of keto, how to measure success, and common pitfalls, all based on content from Tasteaholics.
  • Macro & Calorie Tracker: Alongside the recipes and guides, Keto Diet & Ketogenic Recipes includes a solid food diary for tracking what you eat. It has a macro tracker where you can log your daily food intake, and it will tally up your calories and macros (carbs, fats, protein) for the day. You can set your target carbs (net or total) and other macros according to your goals. The food database is substantial, including common foods and brand name items. And because the app is very keto-focused, it will show net carbs for foods to help you stay within your daily limit . Logging meals is straightforward: you search for a food or select a recipe you made, input the serving, and it deducts from your daily allotment.
  • Exercise and Weight Tracking: Total Keto Diet app also allows you to record your physical activity and workouts, as well as track your weight progress. While it’s not as advanced as some fitness apps in this regard, it’s useful to have a basic activity log to see how exercise might be affecting your daily calorie needs. There’s an option to log exercises and have the app adjust your net calorie intake for the day (so you know if you have a bit more room to eat due to a workout, for example). The weight tracker can graph your progress over time, which is motivating for those using keto to lose weight.
  • Shopping List Generator: A neat feature for planners: you can build shopping lists directly from recipes. See a keto recipe you want to try? Add it to your shopping list and the app compiles all the ingredients you’ll need. You can also manually add other items. When you go grocery shopping, you can check off items as you pick them up. This feature helps ensure you have all the right keto-friendly ingredients on hand and can save time.
  • Community Support: While not as community-centric as some apps with built-in forums, the Total Keto Diet app does connect you to the larger keto community through content. It may link out to forums or social media groups (like a Facebook group) where users discuss recipes and progress. Within the app, the “Keto community” aspect is more about providing a steady stream of user-tested recipes and perhaps allowing you to rate or comment on them. It’s not a social media app, but knowing that all the content is coming from a dedicated keto community (Tasteaholics) gives it a personal touch – these are recipes and tips from real keto enthusiasts.

Platforms and Pricing: The app is available on iOS and Android. It’s free to download and use. There are no subscription fees for accessing the content; the developers monetize it modestly through ads and promoting their own products (like keto ebooks or meal plans). As of the latest update (mid-2023), the app is still free and functional, though it received its last major update in August 2023 . It’s maintained enough to work on current devices, but you may not see very frequent feature updates (the content itself – recipes, articles – gets refreshed, however). There are in-app purchases in some versions, which might be things like ad-removal or purchasing premium recipe packs, but the core features are free.

Why You’ll Love It: If you want an app that not only tracks your carbs but also teaches you about keto and keeps you inspired with meal ideas, this is the one. It’s especially useful for beginners. Users often mention that they love the recipe integration – instead of juggling between Pinterest recipes and a separate tracker, this app combines those tasks. The checklist of keto-friendly foods and the educational content can really flatten the learning curve of starting a keto diet. It’s also nice that the app doesn’t push a paid subscription aggressively; you get a lot of value for free.

Keep in Mind: The tracking portion of this app, while good, is not as advanced as some dedicated trackers like Carb Manager. For example, it might not have as sophisticated a barcode scanner or the ability to track things like micronutrients. Some users use Total Keto Diet for the recipes and education, but still log their daily food in another app they’re used to (especially if they started with MyFitnessPal or Carb Manager). However, for many, the tracker here suffices for basic needs (calories and macros). Another consideration: the app’s interface isn’t the flashiest – it’s functional but a bit utilitarian. That said, it’s clear and easy to navigate.

In summary, Keto Diet & Ketogenic Recipes (Total Keto Diet) is like having a keto handbook on your phone. It helps you plan what to eat, learn why you’re eating that way, and keep track of your progress. It’s highly recommended for beginners and anyone who wants to expand their low-carb cooking repertoire while keeping an eye on their macros. With thousands of delicious recipes and a built-in carb counter, it can make your keto journey much easier and a lot tastier!

5. Lifesum: Diet Plans & Recipes

Overview: Lifesum is a popular and versatile health app that goes beyond keto, supporting various diet plans and healthy living goals. It’s essentially a calorie counter and habit tracker with a beautiful interface. Lifesum is not exclusively low-carb focused – it caters to many dietary preferences (from high-protein to Mediterranean to classic calorie counting) – but it earns a spot on this list because it has a strong macro tracking component and a dedicated keto mode/diet plan for those who want it. If you’re someone who might cycle between different eating styles or just prefer a more holistic wellness app that still handles carb counting well, Lifesum is an excellent choice.

Key Features:

  • Multiple Diet Plans & Flexibility: One of Lifesum’s standout features is that it offers personalized diet plans you can choose from. When you set up the app, you can pick a plan such as Keto, Clean Eating, High Protein, Mediterranean, Scandinavian, or even a specialized plan like a 3-week weight loss kickstart. The app then tailors its advice, recipe suggestions, and tracking to that plan. For example, if you choose Keto, Lifesum will emphasize carb tracking and show you net carbs (available for U.S. users) whereas if you choose another plan, it might focus on different nutrients. This flexibility means the app grows with you – if you shift away from strict low-carb in the future, you can still use Lifesum without switching apps.
  • Macro and Calorie Tracking: At its core, Lifesum is a powerful macro tracker and food diary. You can log meals easily from a database of foods that includes detailed nutritional info. The interface for logging is very user-friendly: you can scan barcodes (yes, the barcode scanner is free to use in Lifesum, search common foods, or even use features like quick add for calories. Lifesum automatically tallies your calories and shows a breakdown of carbs, fat, and protein for each day – with visuals like pie charts to see the percentage of each. For free users, it provides the basics of macro counting; premium users can set custom macro targets and track additional metrics like fiber or sodium. Importantly for low-carb users, Lifesum Premium unlocks a Net Carb tracking feature specifically for the U.S. market, which might be useful if you’re closely monitoring net vs total carbs.
  • Healthy Meal and Recipe Ideas: Lifesum offers a collection of recipes and meal suggestions tailored to your chosen diet plan. In the app, you’ll find a recipe library with options filtered by your preferences (keto recipes if you’re on keto, etc.). Each recipe shows nutritional information, and you can directly log a recipe as a meal, which saves time. The app also can suggest what to eat for each meal to stay on track with your plan, which is great if you need inspiration. Premium users get access to a larger variety of recipes and specific meal plans like “Keto strict” or “Keto easy” plans with day-by-day menus.
  • Life Score and Habit Tracking: Lifesum has a unique feature called the Life Score, which is a weekly summary of how well you’ve been keeping with healthy habits (it looks at things like your eating, hydration, and exercise) . It gamifies healthy living a bit, by giving you a score out of 100 each week. To improve your score, the app encourages you to complete certain tasks or keep consistent. Additionally, Lifesum allows you to track habits like how many glasses of water you drink, or servings of fruits and veggies, etc. These habit trackers help reinforce overall healthy behavior beyond just hitting macro numbers.
  • Tracking Additional Metrics: Besides food, Lifesum lets you log exercise, weight, body measurements, and even see how your nutrition might relate to how you feel. A recent addition was a feature linking nutrition & sleep, giving insights into how eating patterns can affect sleep quality (and vice versa). They also introduced a fasting feature that allows you to set up intermittent fasting schedules and get notifications for start/end of fast. All these extra features make Lifesum more of an all-around wellness app.
  • Integration with Fitness Apps: Lifesum connects with a lot of other services to streamline data sharing. It can sync with Apple Health, Google Fit, Samsung Health, Fitbit, Runkeeper, Withings, and more. So, if you track your workouts or steps elsewhere, Lifesum can automatically import that to adjust your daily calorie allowance or simply log it in your diary. Conversely, it can export your nutrition data to those services. This integration is valuable if you’re using multiple apps to manage your health – Lifesum can act as a central hub.

Platforms and Pricing: Lifesum is on iOS and Android, and also has an Apple Watch app for quick add and viewing progress. The app is free to download, and with a free account you can do basic calorie and macro tracking, use the barcode scanner, connect devices, and log weight. The free version is somewhat limited in that many of the specific diet plans, detailed nutritional analysis, and some content (like a lot of the recipes and the Life Score feedback) are behind the Premium subscription. Lifesum Premium costs around $8-10 per month (cheaper if you commit to a year . Premium lets you adjust macro ratios freely (important if you want strict control for keto), see more detailed nutrient info, get those personalized plans and more recipes, and even track things like body fat percentage. While you can absolutely use Lifesum free just to count carbs and calories (and many do to start out), most users who stick with it long-term opt for Premium to unlock its full potential.

User Experience: Lifesum is often lauded for its design and ease of use. The app is visually appealing – with colorful indicators and friendly messages – making the tracking experience feel less like a chore. It also provides gentle feedback; for example, it might tag a food with a smiley or frowny face to indicate if it’s nutrient-dense or not, helping educate you on better choices. The community aspect is not as direct (there’s no in-app social feed like some apps), but Lifesum has a big user base and active social media communities where people share tips for using the app and their success stories.

Pros and Cons for Low-Carbers: The pro is that Lifesum can handle keto/low-carb tracking well, especially with premium (net carbs tracking, keto-specific plans, etc.), and it’s a great app if you also care about general wellness (like habit tracking and having the flexibility to switch diets). It’s perfect for someone who might do keto now, but maybe transition to a balanced diet later – Lifesum will support both. The con is that, compared to a pure keto app, it may not have as many keto-focused tools (for instance, it doesn’t track blood ketones or glucose, and it doesn’t have an internal keto community or challenges like some keto-specific apps do). Also, the most useful features for keto (like setting very low carb goals, net carb view, keto recipes) require Premium . So if you’re looking strictly for a free keto tracker, Lifesum’s free version might feel a bit limited. But as an overall lifestyle app, it’s top-tier.

In summary, Lifesum is a fantastic choice if you want a modern, all-in-one diet and habit tracker that can accommodate a low-carb regimen among others. It’s user-friendly and packed with features to not only count carbs, but also encourage you to develop healthier habits over time. Many people find Lifesum fun to use, which can be key in staying consistent with carb counting. With millions of users worldwide, it’s a tried-and-true platform for reaching your health goals – whether that involves cutting carbs or just eating better in general.

6. Senza: Keto & Fasting

Overview: Senza is a feature-rich app specifically tailored for the ketogenic lifestyle – and it has evolved to incorporate intermittent fasting as well. Branded as Senza: Keto & Fasting, this app takes a comprehensive approach to keto, functioning not just as a carb tracker but also as a digital coach. It’s loaded with tools like meal logging, fasting timers, keto challenges, and even a restaurant guide for keto options. Senza is particularly great for beginners who want guidance, because it educates you along the way, and also for advanced users who want to track lots of details (like ketones, glucose, and more). With its robust community and coaching features, Senza feels like a mix of personal trainer and social network, all centered on keto.

Key Features:

  • Comprehensive Food Tracking: Senza offers a massive food database of over 1.6 million food items and around 5,000 keto-specific recipes built in. This means when you log meals, you have an enormous selection of verified foods (with net carbs calculated) to choose from, including common restaurant menu items. The app’s logging interface is designed for speed – you can search for foods, scan barcodes, or even pick foods off of popular restaurant menus (very handy when you’re dining out and want to stay keto). It automatically tracks your macros and net carbs, highlighting them in a simple dashboard. Because all the food entries are vetted for net carb accuracy, you can trust the numbers you see.
  • Fasting Tracker: Senza integrates intermittent fasting (IF) into the keto tracking experience. You can choose a fasting schedule (like 16:8, 18:6, or any custom window) and the app will help you track your fasting and eating windows. It provides a timer/countdown so you know how long you’ve been fasting and when your eating window opens. Fasting data is combined with your food log, so on a given day you can correlate how your fasting period and meals might affect your energy or ketosis. Many keto enthusiasts practice IF, and Senza uniquely supports this by letting you manage both in one place.
  • Holistic Health Tracking: Beyond food and fasting, Senza tracks a multitude of other health parameters. You can log your exercise, monitor your body weight, and even input your mood and sleep quality. For the biohackers out there, Senza allows tracking of blood glucose and ketone readings too. This is great if you’re using a blood glucose meter or a breath ketone device – you can keep all that data in Senza and see, for example, how a certain meal might have affected your ketone levels. The app compiles everything to give you an integrated view of your well-being on keto. Few apps provide this level of depth.
  • Keto Coach and Guidance: When you first start Senza, it offers a guided “5 days to keto” program that educates you on the basics and helps you through the transition (including dealing with “keto flu,” etc.). The app also assigns you a “Keto level” based on how many days you’ve logged in ketosis, which gamifies the experience a bit and motivates you to keep going . There are built-in coaches/tips that pop up, offering advice on meeting your macros or adjusting electrolytes if it notices you might need it. It’s as if the app is looking out for common keto stumbling blocks and proactively helping you.
  • Social and Community Features: Senza has a strong community aspect. You can connect with friends or family in the app and even log meals for each other – for instance, if you and your spouse are both using Senza, one can log a dinner and it’ll appear in the other’s diary (so you don’t both have to log the same meal). You can also share recipes and tips within the app. There’s a community feed for people to share progress or meal photos, which creates a supportive social environment. Some users enjoy the friendly competition of climbing the “levels” together or completing streaks. All this makes the keto journey less lonely.
  • Restaurant Keto Guide (Keto Maps): A unique feature of Senza is the “Keto Map”, which uses your location to show nearby restaurants and menu items that fit a keto diet (This feature was hinted at in user reviews and is a known part of Senza’s offerings). Essentially, it helps answer “What can I eat at [Restaurant] that’s keto-friendly?”. This is fantastic for when you’re traveling or out with friends – you can quickly find something on the menu that works for you without derailing your carb count. It’s like having a keto concierge for eating out.
  • Updates and Improvements: Senza is actively maintained. For instance, it was recently updated (as of Feb 2025) with performance improvements and fixes . The app maintains a high rating (around 4.8 out of 5 on the App Store with over 10k ratings), indicating a strong user satisfaction. The developers frequently refine the app’s features, ensuring food data is up-to-date and that new devices or trends (like new fasting protocols) are supported.

Platforms and Pricing: Senza is available on iOS and Android. The app is free to download and much of its functionality is free. It’s remarkably generous in features without forcing a subscription. There is a premium subscription option called Senza Unlimited, which removes ads and might unlock some advanced content or integrations, but the free version includes all core tracking, fasting, and community features. The company’s model has been to keep it free to use for the essential stuff, which users really appreciate. There are no major feature paywalls, meaning you get the barcode scanner, the huge database, fasting tracker, etc., all for free. (It’s worth noting that because it’s free, you might see some optional in-app purchase content like premium coaching or recipe packs, but using those is not required for a full experience.)

User Experience: Those who use Senza often comment on how motivating and informative it is. Newcomers to keto appreciate the onboarding and daily guidance which help demystify the diet. The combination of tracking and coaching can significantly flatten the learning curve of keto. Veteran keto dieters like Senza for its comprehensive nature – you can ditch multiple apps (one for fasting, one for food, one for mood, etc.) and use just Senza to capture everything. The UI is clean but might feel slightly busy at first simply because there’s a lot of data available. Once you customize what you want to see (you can choose which metrics to display), it’s very straightforward.

Conclusion for Senza: If you’re following a ketogenic diet (especially with intermittent fasting) and want an app that truly understands keto, Senza is a top pick. It blends powerful tracking with personal coaching and social support, which can dramatically increase your chances of success and enjoyment on the diet. The developers’ emphasis on verified food info and holistic health tracking means you can trust the data and get more insight into how keto is affecting your body, not just your calorie count. Plus, practical tools like the restaurant finder and the ability to log meals with friends set it apart from standard carb counters. Senza essentially says: “We’ve got everything about keto covered; you just focus on doing it.” And with the app’s help, doing it becomes a lot easier and more fun.

7. MyFitnessPal

Overview: MyFitnessPal (MFP) is one of the most well-known nutrition tracking apps in the world. It’s a general calorie counter and fitness tracker, not specifically geared toward low-carb diets, but it’s highly adaptable. Millions of people have used MyFitnessPal to lose weight, maintain fitness, or monitor their nutrition. For a low-carb or keto dieter, MFP’s value lies in its massive food database (the largest available) and its robust tracking and integration features. While the free version of MyFitnessPal has become a bit more restricted in recent years (some features that were free now require premium), it still offers enough for basic carb counting, and its familiar interface and community might appeal to those who want a broader health app with keto as just one aspect.

Key Features:

  • Enormous Food Database: MyFitnessPal boasts one of the largest food databases in the world, with over 14 million foods listed . Practically any food you can think of – grocery items, restaurant meals, branded products from various countries – will be in MFP’s database. This is incredibly useful for logging, as you rarely have to create custom entries. You can search by text or use the barcode scanner to input foods (note: as of late 2022, barcode scanning became a Premium feature for new users). The sheer size of the database means if you’re eating something obscure or doing recipes with unique ingredients, MFP likely has the nutritional info ready to go. This saves time and improves accuracy in tracking.
  • Calorie and Macro Tracking: MFP allows you to track your total calories and also break down your macros (carbs, fat, protein). You can set a daily calorie goal and macro distribution. For keto or low-carb users, you might set a custom goal like 5% carbs, 25% protein, 70% fat for example. With a free account, you can’t customize goals by gram (only by percentage, and net carbs calculation is not automatic), but Premium lets you set specific gram targets and even track net carbs explicitly. Regardless, MFP will display the grams of each macro you’ve eaten and how much remains. Many keto users utilize MFP effectively by simply aiming to keep their carbs under a certain number (e.g., “stay under 50g of carbs”). MFP’s food entries do show fiber, so you can manually subtract to monitor net carbs if needed.
  • Meal Logging and Analysis: Logging food in MFP is straightforward. You have diary sections for breakfast, lunch, dinner, and snacks (customizable). As you add items, it shows a summary of total calories and macros consumed. One helpful aspect is the ability to create recipes or multi-item meals. If you have a favorite recipe, you can input all the ingredients and save it as “Grandma’s Keto Chili,” for instance. Then instead of logging each ingredient every time, you just log a serving of that recipe. MFP also offers a feature called Quick Add, where you can add just calories (or macros) without specifying a food – useful if you know the totals from a meal tracking elsewhere and just want to note it.
  • Exercise and Step Tracking: MyFitnessPal is known for its integration with fitness. You can log exercise manually (and it has a large database of exercises to estimate calories burned), or you can connect it to devices and apps so that workouts auto-sync. For example, MFP can connect with Apple Health, Fitbit, Garmin, Samsung Health, and many others. If you take 10,000 steps in a day or burn 300 calories on a run, MFP can add that to your diary, and optionally adjust your calorie budget. The app essentially can act as a central hub for both nutrition and exercise, giving you a more holistic view of your health data It also tracks water intake if you input it, and weight/measurements over time.
  • Community and Resources: MFP has a huge user community. In-app, you’ll find forums where people discuss everything from recipe ideas to support and motivation. There’s also a news feed if you add friends on the app; you can see each other’s progress updates (e.g., when a friend completes their diary or loses weight, if they choose to share). The community aspect can be encouraging – there are even groups specifically for low-carb/keto within the MFP forums. Additionally, MFP’s blog and resource section contain recipes, nutrition tips, and success stories (though these are general, not all keto-specific). Still, having that social element and educational content can help you stay engaged.
  • Goals and Progress Features: MFP lets you set goals for weight, and it will project how long it might take to reach them based on your calorie intake. It has reports and charts – for example, you can chart your weight loss over time, or see a graph of your carb intake trend over the weeks. Premium users get more in-depth analytics (like which foods contributed most to each nutrient, or custom time-range reports). Even without premium, you can see summaries like weekly averages, which help identify if you’re trending in the right direction. The app also has reminders (e.g., to log dinner, or weigh in) which you can turn on to keep yourself consistent.

Free vs Premium: It’s important to note the recent changes: the free version of MyFitnessPal is not as feature-rich as it once was. Most notably, barcode scanning now requires a Premium subscription for new users (existing users before Sep 2022 were grandfathered to keep it free). Premium (about $20/month or $80/year) also offers ad removal, the ability to set different goals by day (useful if you carb cycle or do refeed days), more macronutrient details and goals (like setting macros per meal or having net carbs shown directly), and other perks. The free version still allows unlimited food logging, database access via search, basic macro tracking, and device integration. Many low-carb users find the free version sufficient – you can always search for a food by name instead of scanning it, and you can manually interpret net carbs. However, some do upgrade to Premium for convenience and to support the app. It’s a personal choice whether those extra features are worth it.

Strengths for Low-Carb Users: The extensive database and flexibility are MFP’s strengths. If you eat a mix of home-cooked and packaged foods, or occasionally slip in something that’s not strictly “keto,” MFP likely has it and can fit any approach. For example, if you transition off keto to moderate low-carb, you don’t need a new app – just change your goals in MFP. It’s also fantastic if you want to also manage fitness/strength training, as you can track calories and protein for muscle gain while still keeping carbs in check. The app’s long history means there are also many third-party tools and scripts people have created to extend its functionality (for the tech-savvy, things like adding net carb columns via connected Google Sheets, etc.).

Potential Drawbacks: Since MFP is a general app, it doesn’t natively coach you on keto specifics. There’s no guidance about ketosis, no built-in net carb emphasis (unless you configure it so), and no keto recipe library included. It’s more like a blank slate for whatever diet you follow. Additionally, the reliance on user-generated entries (that huge database includes entries made by users which aren’t always 100% accurate) means you have to use a bit of caution and perhaps verify some foods.

MFP does indicate verified foods with a green check mark, which helps. Another drawback discussed by some users is that certain features being paywalled (like the barcode scanner) has diminished the ease-of-use of the free app. If scanning packages quickly is important and you don’t want to pay, that’s something to consider – though apps like Carb Manager offer it free, as we noted.

Overall: MyFitnessPal remains a powerful and reliable tracker. It’s often recommended for any diet because of its flexibility and the huge data ecosystem around it. For those on a low-carb diet, it can absolutely do the job – you just have to know your own targets and use the tool to hit them.

Many keto dieters start with MFP because they perhaps used it before going low-carb, and they simply adjusted their goals and continued using a familiar platform. With MyFitnessPal, you get a time-tested app that covers the whole spectrum of diet and exercise. It’s like the Swiss Army knife of diet trackers – maybe not specialized to one diet, but capable of handling all.

And with integration to dozens of other apps and devices, it’s great as a central hub if you like connecting, say, your smart scale, your running app, and your diet all together.

Lastly, MyFitnessPal has such a large user base that finding tips or getting questions answered (on forums or Reddit) is easy – there’s a community for every niche, including low-carb. The consensus is that it’s an excellent app for logging and staying accountable, even if the free version has some limits.

As one of its pros, it truly “has a huge database and user-friendly interface,” making it convenient to track macros, stay within carb limits, and monitor overall intake. Just remember that to fully unlock its keto potential (like tracking net carbs automatically), you might need to go Premium, or be willing to do a little extra manual work.

Here’s a quick side-by-side comparison of their key features for easy reference:

Comparison Table of Carb Counter Apps

Sure! Here’s the comparison table separated out for you:


Comparison Table of Carb Counter Apps

AppNotable FeaturesPlatformsCost (Free Tier)
Glucose Guide– Tracks blood sugar & carbs together- Personalized meal plans & coaching- Recipe analyzer with swaps- Photo food logging (AI plate scan)- Active community supportiOS, Android, WebFree basic (premium coaching optional)
Carb Manager– Comprehensive macro tracker (net & total carbs)- Huge food DB + free barcode scan– Meal plans & grocery lists generator- Track ketones, glucose, fasting– Device sync (Fitbit, Apple Health, etc.)iOS, Android, WebFree (Premium for advanced features)
Keto.app– Simplified net carb tracking by default- Large global food database (34 countries) + barcode scan- Track weight, water, exercises (Fitbit/Apple Health sync)- Custom macro goals for ketoiOS, AndroidFree (Premium to remove ads/unlock extras)
Total Keto Diet (Keto Diet & Recipes)1000+ keto recipes with nutritional info- Keto diet guides & articles for beginners- Built-in macro tracker & shopping list feature- Community-sourced tips and updates from TasteaholicsiOS, AndroidFree (ad-supported)
Lifesum– Supports multiple diet types (Keto, High-protein, etc.)- Polished calorie & macro tracker (barcode scan free)- Habit tracking (water, veggies, etc.) and Life Score feedback- Syncs with Fitbit, Apple Health, etc.iOS, Android, WatchFree basic (Premium for diet plans & full features)
Senza– Dedicated Keto + Fasting tracker (IF timer built-in)- Verified food DB (1.6M+ items, 5k recipes) with barcode & restaurant logging- Tracks mood, sleep, exercise, glucose & ketones– Social features: share meals, recipes, and progress with friendsiOS, AndroidFree (Premium optional for ad-free)
MyFitnessPalExtensive food database (14M+ foods) – highest among apps- General calorie, macro, and exercise tracking in one- Connects with most devices/apps for holistic tracking- Large community & forums for supportiOS, Android, WebFree basic (Premium for advanced customization)

(Features marked as free or included refer to the free tier of each app unless noted. Premium versions typically add more customization or content but core tracking is usually free.)

As the table shows, each app has its own strengths. For instance, Glucose Guide shines if you need to simply log blood sugar numbers, Carb Manager is excellent for hardcore keto metric tracking, Keto.app offers simplicity and a focus on net carbs, Total Keto Diet is rich in recipes and education, Lifesum provides versatility for those balancing keto with general wellness, Senza combines keto with fasting and deep tracking, and MyFitnessPal covers the broadest set of foods and fitness integration.

So Which App Should You Choose?

No matter which carb counter app you go with, the best one is the one that fits your lifestyle and keeps you engaged. Consider your personal needs:

  • If you prioritize diabetes management or want to closely monitor blood sugar along with carbs, Glucose Guide might be your top pick.
  • If you’re all about the ketogenic diet and want in-depth keto features (like ketone tracking and keto-friendly menus), Senza or Carb Manager could be ideal.
  • For those who need lots of recipe ideas and a guided keto experience, Total Keto Diet offers an all-in-one cookbook and tracker.
  • If you prefer a more general health app that can do low-carb now and other diets later, Lifesum or MyFitnessPal provide that flexibility.
  • And if you value simplicity and a laser focus on counting macros with minimal fuss, Keto.app is wonderfully straightforward.

It really comes down to what keeps you motivated. Some people love the game-like challenges and community of Senza, while others might find they do best with the straightforward logging of MyFitnessPal because that’s what they’re used to. The good news is all these options are either free or have a free tier, so you can try them out and see which interface and approach you prefer.

A few tips when choosing and using an app:

  • Ensure it matches your goals: The app should support the type of tracking you need (net carbs vs total, additional metrics like glucose if you care, etc.). For instance, if you need net carbs, pick an app that displays that clearly or allows custom foods to subtract fiber.
  • Consider the community and support: If you thrive on social support, an app like Senza or MyFitnessPal with a big community might help you stick with it. If you prefer privacy and solo tracking, any app will let you do that.
  • Think about long-term use: The best app is one you will use consistently. So choose the one that feels intuitive and even fun for you to interact with daily.

Whichever app you choose, remember that consistency is key. An app can provide all the tools in the world, but you get the results by using it regularly and honestly logging your food. These apps are like personal assistants for your diet – they simplify tasks and provide insight, but you’re still in the driver’s seat.

The great thing is, by leveraging technology, you’re making the journey a lot easier on yourself. Studies have found that using diet-tracking apps can increase engagement and success in weight management programs. Simply having that data and feedback loop can keep you accountable and motivated.

So, whether you go with a specialized keto app like Glucose Guide or Carb Manager, or a versatile tracker like MyFitnessPal, rest assured you are taking a significant step towards achieving your health and fitness goals. These apps remove much of the guesswork from low-carb eating, allowing you to plan meals with confidence, monitor your progress, and adjust as needed.

In the end, the best carb counter app is the one that you’ll stick with. All the options we’ve discussed have helped countless people succeed. You might even find that a combination works (some people use one app for community or coaching and another for pure logging). The choice is yours.

Tips for Using Free Carb Counter Apps Effectively

To get the most out of whichever app you choose, keep these tips in mind:

  1. Set Realistic Goals: Before diving into tracking, define what success looks like for you. Set achievable targets for your daily carbs and other macros based on your diet plan (consider consulting a healthcare professional or dietitian to tailor these to your needs). If your goal is weight loss, determine a reasonable weekly rate (e.g., lose 1 pound per week) and let the app guide your calorie/carbs budget accordingly. Having clear, realistic goals will keep you focused and prevent frustration from aiming too high too fast.
  2. Track Consistently and Accurately: Consistency is crucial. Try to log everything you eat and drink, and do it in real time if possible (or take quick notes to log later) so you don’t forget. Pay attention to serving sizes – measuring or weighing your food, especially at the beginning, can greatly improve accuracy. The more accurate your logging, the more truthful the feedback from the app will be. Also, take advantage of the app’s tools: use the barcode scanner or saved meals to speed up logging, and don’t forget to log “little” things (that spoonful of peanut butter or splash of creamer – it all adds up).
  3. Leverage App Features (and Shortcuts): Modern nutrition apps come with great features to make your life easier. Use them! For example, meal prelogging – enter what you plan to eat ahead of time. This can help you adjust portions before you actually consume the meal if you see carbs are too high. Utilize any built-in AI or suggestions the app offers . Many apps have recipe builders: if you cook a lot, input your recipes once and let the app calculate the macros. It’s a bit of upfront work that pays off with one-tap logging later. If your app syncs with fitness trackers, connect them; you’ll get a fuller picture of your day without manual entry. Essentially, explore the app’s features and use the ones that fit your routine – they exist to make tracking less work.
  4. Review Your Progress and Patterns: Every few days, look at your logs and see if you notice trends. Are there certain meals where you consistently go over your carb target? Are you often under-eating protein? Use the charts and history in your app to spot these patterns. Keep an eye on weekly averages; one high-carb day might be balanced by six low-carb days, which is fine. If your app provides insights or a summary, read them – for example, some apps will highlight which foods gave you the most carbs or if you’ve been improving week over week. By reviewing your data, you can learn about your habits – maybe you realize you snack more when at work versus at home, etc. Identifying these can help you strategize (like prepping low-carb snacks for work). Remember the saying: “You can’t manage what you don’t measure.” Measuring through the app helps you manage by making adjustments. Studies show that looking for patterns in your diet and exercise logs can illuminate strengths and weaknesses so you can work with them.
  5. Stay Accountable but Don’t Obsess: An app is a tool to keep you accountable – many will remind you to log or encourage streaks of logging days. This is great for building consistency, but be cautious about becoming too obsessive. It’s important to maintain a healthy mindset. If you have a day where you exceeded your carb goal, don’t panic – use it as information, not as a reason to beat yourself up. Also, avoid “app fatigue” by not overloading yourself with too many tracking metrics if it’s overwhelming. Focus on what matters to you (maybe just carbs and calories at first). The goal is to make this a sustainable habit, so it’s okay if you occasionally take a break for a day (just get back to it the next day). Use any social or community features for positive support, but try not to compare yourself too much to others’ progress – everyone’s journey is unique. Celebrate your wins, like logging a full week or hitting your carb target consistently. And if the app offers little badges or milestones, allow yourself to feel good about earning them – it’s all part of the motivation. In short, let the app be your guide and coach, but remember you’re human. Consistency beats perfection in the long run.

By following these tips, you’ll maximize the benefits of whichever free carb counter app you’re using. The combination of smart app features and your dedication will make a powerful duo in supporting your low-carb diet.

Additional Features to Look for in Keto/Low-Carb Apps

If you’re still evaluating which app suits you, or you’re thinking about what extra capabilities might be useful down the line, here are some bonus features worth considering. These can further enhance your tracking experience and results:

  1. Barcode Scanner: As mentioned, a barcode scanner is a huge time-saver for logging packaged foods. Instead of manually searching for “Almond Flour Tortilla,” you just scan the package’s barcode and the app pulls up the exact nutritional info. This reduces errors and saves time. Most apps listed have this feature (check if it’s free or premium). Having a scanner can make you more inclined to log those quick snacks or new products accurately.
  2. Customizable Macronutrient Goals: If you have specific macro targets (say you want to eat 25g net carbs, 90g protein, 100g fat daily), ensure the app lets you set those goals. Some only allow percentage-based goals in the free version. Being able to customize macros is especially useful if you’re tweaking your diet or following a plan from a nutrition coach. It’s also important if you transition out of keto and need to adjust macros – an app that’s flexible means it can continue to be useful.
  3. Water Intake Tracking: Hydration plays an important role in overall health and especially on keto (to avoid kidney stone risk and “keto flu” symptoms). An app that lets you track water can serve as a reminder to drink enough. It’s a small feature, but if it’s there, you might use it and benefit. Some apps have a simple water log with one-tap for a glass, which is an easy add-on to your routine.
  4. Integration with Fitness Trackers: If you’re using any fitness wearable or another health app (like a step counter, running app, or sleep tracker), having your carb app integrate with it is gold. It means your exercise calories, steps, or even sleep hours can sync seamlessly. This holistic integration gives you a central wellness dashboard and can provide insights like how your carb intake and exercise together affect your weight trend. Look for apps that connect to Apple Health, Google Fit, Fitbit, Garmin, etc., if this matters to you.
  5. Nutrient Tracking Beyond Macros: Low-carb diets focus on carbs, but micronutrients (vitamins, minerals) and other nutrients (fiber, sugar, etc.) are important too. Some apps offer tracking for a wide array of nutrients. If you’re interested in ensuring you get enough potassium, magnesium, etc., check if the app tracks those. For example, Carb Manager and MyFitnessPal (premium) can track dozens of nutrients. Even if you don’t use it initially, this might be useful as you get into a groove and want to optimize the quality of your diet, not just the carb quantity.
  6. Community Challenges or Content: Extra features like guided meal plans, recipe libraries, or community challenges (e.g., a 7-day keto kickstart, or a month-long tracking challenge) can add value. They’re not essential, but they can make the app experience richer and keep you engaged. If you know you enjoy having new recipes to try or little missions to accomplish, an app with these extras could be more motivating for you.

Keep these in mind as “nice to haves.” You might not need all of them, especially at the start. But as you progress, you may find yourself wanting to do more with the app. Choosing one that can grow with you (via such features) might save you from switching later.

Integrating Your Carb Counter App with Other Health & Fitness Tools

To truly get a 360-degree view of your health – and to make certain tasks more seamless – consider integrating your carb counter app with other apps and devices in your wellness arsenal. Most of the apps we discussed allow some form of integration. Here are a few ways to make the most of it:

  1. Sync with Fitness Trackers: As mentioned, connecting your app to a fitness tracker (Fitbit, Apple Watch, Garmin, etc.) is extremely beneficial. When you do this, your exercise data (like calories burned, steps, active minutes) flows into your nutrition app automatically. This can adjust your daily calorie needs on the fly (if you use that feature), or at least log your activities without manual entry. Conversely, your diet data can often sync to the fitness app – for instance, Apple Health can receive your carb and calorie info from many of these apps, consolidating everything. This integration means no double logging and a more comprehensive overview of input vs output (food in vs energy out).
  2. Use Meal Planning or Delivery Integrations: Some keto apps partner with meal planning services or even meal kit deliveries . For example, an app might let you export a shopping list to Instacart, or sync with a meal service that automatically logs the meal’s nutrition. If your app offers an integration with a meal delivery service or grocery platform, it could simplify grocery shopping or meal prep. Similarly, a few apps allow recipe imports from websites – you paste a URL of a recipe, and the app imports the ingredients and nutrition info. That’s a form of integration with the web at large, and it can save tons of time if you get recipes online (Glucose Guide’s recipe importer is a good example of this in action.
  3. Connect with Other Nutrition Apps: You might find utility in using a specialized app alongside your main tracker. For example, perhaps you use a fasting app that you love, or a water-tracking app with your smart water bottle. Many of these can sync with your main app or with a central platform like Apple Health. By having them talk to each other, you ensure your data (fasting hours, water intake, etc.) is reflected without you needing to input it twice. Some users also use separate apps for weight loss coaching or macro calculation, but still log in MFP or Carb Manager – integration (even if via Apple Health as a middleman) ensures consistency across tools.
  4. Smart Scale and Device Integration: If you have a smart scale (like Withings, Fitbit scale, etc.), connect it! Your weight can auto-log in your app whenever you weigh in. This is great for trend tracking. Similarly, devices like continuous glucose monitors (CGM) or ketone monitors might sync with certain apps (for instance, Carb Manager can sync with devices like Keto-Mojo’s meter for blood glucose/ketones). This level of integration is more advanced, but if you have the tech, see if your app can pair up. Having your glucose readings plotted alongside your food log (as Glucose Guide and Carb Manager allow) can provide powerful insight into how your diet affects your body in real time.

By integrating your chosen carb counter app with other tools, you essentially create a personalized health ecosystem. Data flows where it needs to, and you can focus on decisions and habits rather than data entry. It also streamlines your tracking process and gives a holistic view of your health, which is motivating and informative.


To sum it all up, embarking on a low-carb or keto journey is much more manageable when you have the right app in your pocket. We’ve updated our list to ensure you have the best current options at your disposal, each with their unique strengths.

These apps can be true game-changers: they take the tedium out of carb counting and provide structure, insights, and even community, turning a tough lifestyle change into a more rewarding (and sometimes fun) experience.

With the arsenal of features these modern apps offer – from blood sugar tracking and meal planning in Glucose Guide to the massive recipe databases and community support in others – you’re equipped to handle challenges and stay on track. They help you streamline meal planning, stay within your daily carb limit, and monitor your progress like a personal coach.

Remember, the app is there to assist you, but your commitment and consistency are what drive results. Set your goals, use the app tools to plan and log, and soon enough you’ll notice those goals getting closer. And if one approach doesn’t work, these apps make it easy to tweak and try something different (for example, adjusting macros or adding intermittent fasting) since you can immediately see the impact of changes on your logs.

Whether you choose the diabetes assistant, Glucose Guide, feature-packed Carb Manager, the newbie-friendly Senza, the all-rounder MyFitnessPal, or any of the others, know that you’re taking a significant step toward a healthier you. Embrace the power of technology as a partner in your nutrition journey. Let these apps be your allies in achieving better health – helping you make informed food choices, keep you accountable, and celebrate your progress.

Here’s to effortless meal logging, accurate carb counting, and ultimately, success in your low-carb lifestyle! With these tools at your disposal, you have everything you need to turn your goals into reality. Happy tracking and good luck on your journey to better health!

16 Responses

  1. You might want to update this page. For instance, as of 4/23, there is no free basic use of Carb Manager. You can’t use it unless you pay $40.00 yearly. Thanks.

  2. I’m newly-diagnosed type 1 and tried a few free apps, but found that they mostly had way more information than I needed or wanted! For example I don’t have any interest in tracking fat or protein, as I generally eat pretty healthily, but wanted the option to count carbs. I bit the bullet and splashed out the 5 euros for “Carbs & Cals” and love it. It’s super simple and basically just gives you the carbs and calories for everything, with a v extensive food list, and the option to add exercise.
    Not free unfortunately, but it takes away a lot of the (for me) overwhelming amounts of information that I don’t need yet!

    1. Nicola,

      I’ve had type 1 for over 30 years! Finding accurate carb content is tough. I use MyFitnessPal but I dislike all the diet and weight loss focus. I know you’re newly diagnosed and probably still learning, but fat and protein do affect the absorption of carbs so that info can also be really helpful when dosing your insulin! (For instance, a low carb food could spike blood sugar 2-8 hours after consumption if the food contains a lot of fat and/or protein!)

      Best of luck and there are lots of great groups on Facebook for type 1 diabetics! One of my favorites is the JuiceBox Podcast (fb gorup and also, as you might’ve guessed, a podcast. I’ve learned a lot from it!)

    1. They all offer free base use of the app, with in-app purchases to upgrade your account with more features.

  3. I have used My Fitness Pal for over a year and just got tired of it not tracking my Net Carbs. Now, I am using Carb Manager and I am getting used to it and like it a lot.

    1. Same here! I love MFP, and I will totally go back to it if they ever track net carbs, but it was such a pain to do it myself.

  4. I can see these apps being really helpful for people to reach their nutritional goals. I haven’t had much luck tracking my daily intake, it does require some discipline to make sure you enter everything!

  5. Honestly, I should get these apps even though I don’t limit my carbs—because so many people I know and love do! It’s tough to balance everyone’s dietary needs when they come over for dinner, but having a list of keto-friendly ingredients, for example, would make it easier.

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Another serving?

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep

Why I Love This Recipe (And You Will Too)

As a diabetes health coach, I’m always looking for simple, blood sugar-friendly recipes that check all the boxes: fiber-rich, protein-packed, nutrient-dense, and most of all—delicious.

These Sweet Potato Taco Boats have become a fan favorite in my home, not just because they’re so easy to meal prep, but because they bring vibrant color and flavor to the dinner table.

Every time I make these, my partner comments that it’s such a colorful dish, and it’s really delicious.

Even better? Each serving is a complete and balanced meal with the ideal mix of fat, fiber, and protein, helping to blunt glucose spikes and keep you full and energized and satisfied.

🍠 Ingredients & Blood Sugar Benefits

Top-down shot of sweet potato taco boats with vibrant tomato salsa and cilantro, plated with lime wedges on a light wooden table

Serves 4 (1 taco boat per serving)

Main:

  • 4 medium sweet potatoes
  • 1 lb. (450g) lean ground beef (5% fat)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp. taco seasoning
  • 4 oz. (115g) tomato sauce
  • 4 fl oz. (115ml) beef stock

Fresh Salsa:

  • 2 medium tomatoes, diced
  • 1.8 oz. (50g) red onion, diced
  • 1 green bell pepper, diced
  • 1 tsp. jalapeño, chopped (seeded for less heat)
  • Fresh cilantro, chopped
  • 1 tbsp. lime juice

✅ Ingredient Benefits Chart for Diabetes

IngredientKey Nutritional BenefitsWhy It’s Good for Diabetes
Sweet PotatoesHigh in fiber, beta-carotene, vitamin CLower glycemic index than white potatoes; fiber slows digestion and glucose absorption
Lean Ground Beef (5%)High-quality protein, iron, B vitaminsProtein helps slow carb absorption and promotes satiety
OnionAntioxidants, prebiotic fiberSupports gut health; anti-inflammatory compounds may support insulin sensitivity
GarlicAllicin (a sulfur compound), vitamin B6May help improve insulin sensitivity and reduce fasting blood sugar in some studies
Taco SeasoningUsually contains chili powder, cumin, paprika, garlic powderUse a low-sodium version to support heart health and blood pressure
Tomato SauceLycopene, vitamin C, potassiumChoose no-added-sugar sauce to keep glycemic impact low
Beef StockCollagen, electrolytes (especially if homemade)Adds flavor without needing high-fat or high-sugar sauces
Tomatoes (Salsa)Vitamin C, potassium, antioxidants, lycopeneLow in carbs, adds volume and nutrients without raising blood sugar
Red Onion (Salsa)Quercetin, fiber, antioxidantsSupports anti-inflammatory responses and adds flavor without added sugar
Green Bell PepperVitamin C, fiber, antioxidantsAdds crunch and nutrients with minimal calories or carbs
JalapeñoCapsaicin, vitamin CMay promote metabolism and have anti-inflammatory effects
CilantroAntioxidants, detoxifying propertiesAdds fresh flavor without sodium or sugar
Lime JuiceVitamin C, citric acidCan help with flavor enhancement and may aid digestion and glucose metabolism
Olive OilMonounsaturated fats, vitamin ESupports heart health, improves satiety, and helps regulate blood sugar when used moderately

🔪 Tools You’ll Need

🧑‍🍳 How to Make Sweet Potato Taco Boats

  1. Prep the Potatoes:
    Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.
  2. Cook the Beef:
    Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.
  3. Simmer the Filling:
    Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.
  4. Make the Salsa:
    Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.
  5. Assemble:
    Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.
  6. Serve:
    Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

✅ Why This Meal Works for Blood Sugar Balance

This dish is a perfect example of the fat-fiber-protein trifecta:

Because you’re not eating the sweet potato on its own—but instead combining it with other macronutrients—you’re less likely to experience a glucose spike.

🥗 Serving & Meal Prep Tips

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.

🙋‍♀️ Frequently Asked Questions:

Can I freeze these taco boats?
Yes! Freeze the cooked beef mixture and whole baked sweet potatoes separately. Thaw, reheat, and assemble when ready.

What toppings go well with this?
Try Greek yogurt instead of sour cream, diced avocado, or shredded lettuce for more fiber and healthy fat. You could also add a sprinkle of chia seeds for a tiny bit of crunch and some extra protein.

Is this suitable for Type 2 diabetes?
Absolutely. The macronutrient balance in this recipe supports more stable blood sugar, especially when paired with portion control and physical activity. If you’re concerned with the serving size, feel free to adjust the portion size. It can be helpful to add veggies as a side dish.

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Side angle of sweet potato taco boats filled with seasoned beef and colorful salsa, served with fresh cilantro and lime slices

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep


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  • Author: Mila Clarke
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings
  • Diet: Diabetic

Description

These blood sugar-friendly Sweet Potato Taco Boats are a colorful, balanced meal with protein, fiber, and healthy fats—perfect for people with diabetes. Easy to meal prep and absolutely delicious!


Ingredients

Main Ingredients:

4 medium sweet potatoes

1 lb. (450g) lean ground beef (5% fat)

1 onion, diced

3 cloves garlic, minced

2 tbsp. taco seasoning

4 oz. (115g) tomato sauce

4 fl oz. (115ml) beef stock

Fresh Salsa:

2 medium tomatoes, diced

1.8 oz. (50g) red onion, diced

1 green bell pepper, diced

1 tsp. jalapeño, chopped (seeded for less heat)

Fresh cilantro, chopped

1 tbsp. lime juice


Instructions

Prep the Potatoes:

Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.

 

Cook the Beef:

Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.

 

Simmer the Filling:

Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.

 

Make the Salsa:

Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.

 

Assemble:

Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.

 

Serve:

Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

Sweet potato taco boats are your new meal obsession. #shorts #diabetesfood

Notes

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.
  • Cut down on the cooking time by microwaving your potatoes for 5 minutes, and then baking them. for 25-35 minutes. It will help the oven cook them all the way through faster.
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Category: Dinner
  • Method: Baked + Stovetop
  • Cuisine: Mexican-Inspired

Nutrition

  • Serving Size: 1 potato
  • Calories: 299
  • Sugar: 10.6 g
  • Sodium: 327.9 mg
  • Fat: 3.7 g
  • Saturated Fat: 1.8 g
  • Carbohydrates: 37.6 g
  • Fiber: 6.6 g
  • Protein: 28.9 g
  • Cholesterol: 67.8 mg

Easy Diabetes-Friendly Breakfast Idea: High-Protein Potato Cheese Omelette

Health Coach Insight: Why This Omelette Supports Blood Sugar Stability

As a board certified health coach, I’m always looking for meals that help my clients feel full, satisfied, and energized—without triggering glucose spikes. One diabetes-friendly recipe I recommend is the High Protein Potato Cheese Omelette, which truth be told, I’m always looking for those same things for myself!

Top-down view of a folded potato cheese omelet garnished with red onion, chopped parsley, and chili flakes on a gray plate — a high-protein, diabetes-friendly breakfast option.

This diabetes-friendly Potato Cheese Omelet is one of my go-to recommendations for a high-protein breakfast that works with your body, not against it.

The combination of eggs and cheese provides a steady protein base, while the thinly sliced potatoes—when portioned and prepared correctly—deliver slow-digesting carbohydrates and even some resistant starch if pre-cooked and cooled.

For those of you tracking meals in your Glucose Guide Diabetes Food Diary, this dish fits beautifully as a balanced morning meal or brunch.

You’ll get high satiety and minimal post-meal crashes, making it easier to maintain consistent energy throughout the day.

Blood Sugar Benefits: Nutrient Highlights for Glucose Control

Nutrient FocusBenefits
Protein (Eggs & Cheese)Helps reduce glucose absorption rate and supports muscle maintenance
Resistant Starch (Potatoes)Especially when cooled—helps improve insulin sensitivity
Fiber & Antioxidants (Onion, Parsley)Support digestion and reduce inflammation
Healthy Fat (Olive Oil)Slows gastric emptying, keeping blood sugar more stable

Meal Tracking Tip: Using the Glucose Guide Food Diary with This Recipe

Log this recipe as:
Meal: Breakfast/Brunch
Proteins: Eggs, mozzarella
Carbs: Potatoes (12 oz split between 2 servings)
Fats: Olive oil, cheese
Fiber Add-Ons (optional): Add a cup of greens on the side for extra fiber and nutrient density

Be sure to note the preparation method (sautéed, covered cooking, minimal oil) and how you feel post-meal—energy, satiety, and mood.

Over time, these patterns help us personalize your plan for better blood sugar stability.

Serving Strategy: Pairings for a Balanced Plate

Angled view of a blood sugar-friendly potato cheese omelet served on a plate with caramelized red onions and parsley, ideal for a diabetes-conscious brunch.
  • Add a side of mixed greens or arugula tossed in olive oil and lemon for fiber and freshness
  • Include half an avocado for additional healthy fats and potassium
  • Serve alongside a glass of infused water (like cucumber mint) instead of juice to stay hydrated without added sugars
  • Make it a complete brunch by adding berries (low glycemic) on the side for a sweet touch

🧠 Customizing your Omelette for Your Needs

Can I substitute sweet potatoes?
Yes—sweet potatoes are lower glycemic and higher in antioxidants. A great option if you prefer a naturally sweeter flavor and slower carb absorption.

Is this good for prediabetes or weight management?
Absolutely. The macronutrient balance makes this ideal for blood sugar regulation and appetite control, both key in managing prediabetes and supporting healthy weight.

Can I meal prep this recipe?
Yes! This omelet stores well. Let it cool, then refrigerate in a glass container. Reheat gently and enjoy within 2 days. It’s also easy to portion out for your food diary.

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High-Protein Potato Cheese Omelette


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No reviews

  • Author: Mila Clarke
  • Total Time: 25 minutes
  • Yield: 2 servings
  • Diet: Diabetic

Ingredients

  • 1 tbsp olive oil
  • 1 red onion, peeled & sliced
  • 12 oz (340g) potatoes, thinly sliced
  • 6 eggs
  • 0.15 oz (4g) fresh parsley, chopped (reserve a few leaves for garnish)
  • 2.8 oz (80g) mozzarella, shredded
  • ¼ tsp chili flakes
  • ½ tsp garlic powder
  • Salt & pepper, to taste


Instructions

  1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sliced onion and cook for 3–4 minutes until soft. Remove and set aside.
  2. In the same pan, add thinly sliced potatoes. Cook about 3 minutes per side until golden brown and tender. Season lightly with salt and pepper.
  3. In a bowl, whisk the eggs. Stir in cooked onion, chopped parsley (reserving some for garnish), garlic powder, chili flakes, salt, and pepper.
  4. Pour the egg mixture over the potatoes in the skillet. Cover and cook on low for 3 minutes or until the eggs are mostly set.
  5. Carefully flip the omelet using a spatula or by inverting onto a plate and sliding it back into the pan.
  6. Sprinkle mozzarella on top, cover again, and cook for 2 minutes until the cheese melts.
  7. Fold in half, garnish with remaining parsley, and serve warm.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast, Brunch, Blood Sugar Balance
  • Method: Stovetop
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 484
  • Sugar: 6.6 g
  • Sodium: 540 mg
  • Fat: 21.6 g
  • Saturated Fat: 5.8 g
  • Carbohydrates: 37.5 g
  • Fiber: 6.4 g
  • Protein: 35.4 g
  • Cholesterol: 565.1 mg

Rise and Regulate: A Morning Routine Guide for People with Diabetes

Picture this: your eyes crack open, you reach for your phone (I know you do – I do it it, too), and before you’ve even brushed your teeth, your blood sugar is already doing its own thing.

Mornings can be chaotic—socks never match, coffee spills, pets demand breakfast before you do—but if you’re living with diabetes, that first hour of the day can truly set the tone for your blood sugar and your sanity.

So let’s talk about what actually matters when it comes to diabetes and morning routines.

First Things First: What Should You Do Right After Waking Up?

Before your feet hit the floor, take a deep breath and remember—you’re in charge today. Here’s what a solid diabetes-friendly morning routine might look like:

  1. Hydrate. A glass of water first thing can help get your digestion, circulation, and metabolism moving.
  2. Check your blood sugar (more on that below).
  3. Move your body. Even light stretching or a 5-minute walk boosts insulin sensitivity.
  4. Plan your breakfast with intention. Don’t forget that Glucose Guide Food Diary can help you put your meals together.

What’s a Normal Blood Sugar Level When You Wake Up?

In general, most guidelines suggest that fasting blood glucose should fall between 80–120 mg/dL¹. If you’re consistently waking up above that range, it could be related to hormones like cortisol and growth hormone triggering something called the dawn phenomenon²—a natural rise in blood sugar in the early morning hours.

Not your fault, just your liver getting a little too excited.

When Should You Check Your Blood Sugar in the Morning?

Ideally? Within 15–30 minutes of waking up. Before coffee, before breakfast, before your brain starts making to-do lists.

This gives you a true fasting blood sugar reading—unaffected by caffeine, movement, or stress scrolling through the news. CGM users: yep, you too. It’s still good to anchor your day with a known number.

Your first reading of the day is a great baseline, so make sure you’re paying attention to how you start the day.

What Should You Eat for Breakfast?

Text on deep purple background with a white flower symbol: “If your toast or oatmeal sends your numbers to the moon, it’s not a personal failure. It’s a test result. Adjust accordingly.”

Your goal is stable energy and steady blood sugars. That means building breakfast around balanced macros: complex carbs, protein, fiber, and healthy fats.

Here’s a basic formula:

  • Complex carb (like oats, sweet potato, or fruit)
  • Protein (like eggs, yogurt, or tofu)
  • Healthy fat (like chia seeds or avocado)

Example Combos:

  • Oatmeal with chia seeds, almond butter, and cinnamon
  • Whole grain toast + scrambled eggs + avocado
  • A tofu scramble with spinach and salsa
  • We have lots of diabetes-friendly breakfast recipes that we’ve tested on blood sugars.

Research backs this up: one study found that a high-protein breakfast improved post-meal blood sugar and reduced hunger later in the day³. So, yes—protein is your new breakfast ride-or-die.

What’s a Normal Blood Sugar After Breakfast?

Most clinical guidelines recommend keeping blood sugar under 180 mg/dL 1–2 hours after a meal⁴. If you’d like to keep your ranges tighter, you’ll want to aim for 140 mg/dL or lower.

If you’re consistently above that, it may be time to tweak your breakfast ingredients or portion sizes—or talk with your healthcare team about timing or dosing of medications.

Pro tip: tracking these post-breakfast patterns for just one week can tell you a lot about what foods work best for your body.

Final Thoughts From Your Health Coach

A pink coffee mug sits beside an open book on a wooden table. Overlayed text reads: “You don’t need a perfect morning. You just need a purposeful one.” The Hangry Woman logo is included below the text.

You don’t need to become a morning person overnight. But even small adjustments—like starting with water, checking your blood sugar consistently, and eating a protein-rich breakfast—can lead to better days and steadier numbers.

Mornings are your reset button. Press it with purpose.

References

  1. American Diabetes Association. 6. Glycemic targets: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S113-S122. doi:10.2337/dc24-S006
  2. The dawn phenomenon and the Somogyi effect – two phenomena of morning hyperglycaemia. PubMed. Published 2011. https://pubmed.ncbi.nlm.nih.gov/21717414/
  3. Jakubowicz D, Wainstein J, Landau Z, et al. High-energy breakfast with low-energy dinner improves hyperglycemia and weight loss in type 2 diabetes. Nutrients. 2021;13(3):861. doi:10.3390/nu13030861
  4. American Diabetes Association. 2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S16-S38. doi:10.2337/dc24-S002

Is Type 2 Diabetes Your Fault? A Nutritionist Explains

Understanding the Many Causes of Type 2 Diabetes

Is type 2 diabetes your fault? As a nutritionist and board-certified health and wellness coach (and someone who has personally faced a diabetes diagnosis), I want to start by saying no, it’s not your fault.

Type 2 diabetes develops because of a mix of different factors in your life and body.

Some of these factors are in your control, but many are not. For example, family history and age can play a big role in your risk, and you can’t change those. The causes of type 2 diabetes are complex – it’s a combination of genetic factors and lifestyle factors.

You might have heard that being overweight or eating “too much sugar” causes diabetes.

While weight and diet can influence your health, they are only part of the picture.

Genetics are huge: researchers have found more than 150 genes linked to type 2 diabetes1. In fact, if one of your parents has type 2 diabetes, your own risk of developing it is about 40% (and even higher if both parents have it). 2

You can’t change your genes, and you shouldn’t blame yourself for them. Things like ethnic background or having conditions like PCOS (polycystic ovary syndrome) can also increase your risk. These are not things you chose or caused.

On the other hand, certain habits can reduce your risk or help manage diabetes – for instance, being active regularly and eating a balanced diet can improve blood sugar control.

The key point is that type 2 diabetes isn’t caused by one single thing you did. It’s an imbalance in how the body handles insulin and blood sugar, shaped by many influences over time.

Some you can work on (like getting exercise a few times a week), and others you simply inherited. So if you’re wondering whether you “gave yourself” diabetes, please be kind to yourself: it’s not so simple, and it’s not a personal failing.

I remember when I was first misdiagnosed with type 2 diabetes in my twenties – I went home and cried, convinced that I had ruined my health through some fault of my own.

But as I learned more, I realized that my body had been heading toward diabetes due to things beyond my immediate control (like beta cell destruction and diabetes autoantibodies and including a family history and an underlying condition that caused insulin resistance. A lot of what I thought was “my fault” turned out to be my body’s unique makeup.

Your body is unique, too, and you didn’t choose to have diabetes. Realizing this is the first step to letting go of unnecessary shame and focusing on caring for yourself.

The Stigma of Type 2 Diabetes: Blame and Shame

If you have type 2 diabetes, you might have felt judged or guilty about it.

Unfortunately, there’s a strong stigma around type 2 diabetes in our society. People often mistakenly assume that anyone with type 2 “brought it on themselves” by being lazy or overeating.

This stereotype is hurtful and inaccurate. It ignores all those other factors (like genetics or medical conditions) that can lead to diabetes.

The Centers for Disease Control and Prevention (CDC) even notes that diabetes stigma comes from the false idea that poor choices are the sole cause, without considering family history or other factors3.

The result of this stigma is that many people with type 2 diabetes feel blame and shame – sometimes from others, and often even more from themselves.

Research shows stigma can leave people feeling excluded or judged and can make them blame themselves for having the condition. 4

You might think, “If only I had eaten better or exercised more, maybe I wouldn’t have diabetes,” and end up feeling like you failed.

I’ve heard these feelings from clients I coach, and I’ve felt them personally. When I was first diagnosed, I was so ashamed that I didn’t even want to tell anyone I had diabetes. I was afraid people would think I had done something “wrong” to cause it.

But here’s what I tell myself and my clients now: having type 2 diabetes is nothing to be ashamed of. Feeling guilty or hiding your condition only makes it harder to take care of yourself.

Diabetes is a medical condition – it does not mean you are bad or lazy. In fact, blaming and shaming people for diabetes is not just unkind, it’s counterproductive.

Internalizing this blame (feeling shame and guilt about yourself) can harm your mental health and even interfere with taking care of your diabetes. It can make you avoid checking your blood sugar or skip appointments because you’re afraid of judgment.

Let’s replace that shame with understanding and support. If someone ever makes you feel like your diabetes is your fault, remember that they are misinformed.

And if you’ve been blaming yourself, I invite you to give yourself grace. You didn’t ask for this illness. What matters now is how you move forward and manage it, and you don’t have to do that alone.

In my own journey, I eventually opened up about my diagnosis on my blog. The outpouring of support and the number of people saying “me too” was overwhelming. It made me realize I wasn’t alone and I certainly wasn’t a failure. Whatever you’re feeling, others with diabetes have felt it – and you deserve compassion, not blame.

Remission vs. Reversal: It’s Not as Simple as It Sounds

You might have heard people (or even doctors or ads) talk about “reversing” type 2 diabetes. Some folks claim that with a special diet, supplement, or weight loss program, you can cure type 2 diabetes. As a health coach, I often get asked: “Can I reverse this? Can I make it go away completely?”

The reality is a bit complicated. There is no outright cure for diabetes at this time. However, people with type 2 diabetes can sometimes reach remission.

Remission means your blood sugar levels return to a normal (non-diabetic) range without needing diabetes medications.

This is an amazing achievement and can greatly improve your health. But remission doesn’t mean your diabetes is completely gone forever. It’s not like it never existed or that you can forget about it. Think of it like cancer going into remission – you have to stay vigilant, because it could come back.

In fact, diabetes experts agree that the term “reversal” isn’t the best way to describe this situation.

The American Diabetes Association and other major organizations prefer the term “remission.”5 Why?

Because saying “reversed” or “cured” can be misleading. It suggests the diabetes is 100% gone and will never return, which isn’t the case if someone falls back into unhealthy habits or if their body’s predisposition kicks in again.

If a person in remission starts to eat a very high-carbohydrate diet again or regains weight (or even just as they age), their blood sugar can rise back to diabetic levels.

That’s why doctors talk about remission – it implies you need to keep up the healthy changes to maintain it.

Also, remission isn’t easy or even possible for everyone with type 2 diabetes.

You might see success stories online of people who got their A1c (average blood sugar) down to normal without meds.

Those stories are inspiring, but remember that every individual is different. Research shows that not everyone can achieve remission, and even for those who do, it might not last forever.

In clinical studies, people who achieved remission usually went through very intensive programs – like a strict diet under medical supervision, significant weight loss, or even bariatric surgery. Those are big undertakings!

In real life, it can be much harder to replicate those results without a lot of support.

I’ve had clients ask me, “Did I fail because I haven’t reversed my diabetes?” Absolutely not! Managing diabetes is not all-or-nothing.

Improving your blood sugar and health is incredibly valuable, whether or not you reach full remission. Some people can reduce the amount of medication they need, others keep steady with the same regimen – these are all wins.

There’s no quick fix or magic cure, and that’s okay. Don’t get discouraged by bold claims you see online. If something sounds too good to be true (“never test your blood sugar again!” or “throw away your meds in 2 weeks!”), approach it with caution.

Sustainable changes and working with your healthcare team is the safest way to better health.

Remember, your worth is not measured by achieving remission. Any positive step you take – like changing your breakfast to be lower in carbs, or walking a little more each day – is progress to be proud of.

Focus on feeling better and improving your health, not on the label of “reversed” or “not reversed.” You’re not a failure if you need medication or if your diabetes remains a part of your life.

Most people with type 2 diabetes will manage it for life, sometimes with ups and downs. And that’s okay! You’re doing what you need to do to take care of yourself, and that’s something to celebrate.

Type 2 vs. Type 1: Why Comparing “Who Has It Worse” Doesn’t Help

Another source of confusion (and sometimes stigma) is the comparison between type 1 and type 2 diabetes.

You might have heard people say things like “At least you don’t have the bad kind of diabetes” or “Type 2 is the worst kind.” There’s a lot of misunderstanding in those statements. The truth is, type 1 and type 2 are different conditions with similar impacts – neither is “better” or “worse” than the other in a way that matters to the people living with them.

People with type 1 must take insulin every day to live, because their pancreas isn’t producing it. Type 2 diabetes, on the other hand, typically develops in adults (though more kids are getting it now too) and involves the body not responding to insulin properly (insulin resistance) and often not making enough insulin over time.

People with type 2 might manage with lifestyle changes and pills at first, and some eventually need insulin as well.

Both types are serious and require careful management. Saying one is “worse” doesn’t really make sense. If type 1 isn’t managed, a person can get very sick very quickly (high blood sugar in type 1 can cause a dangerous condition called ketoacidosis).

If type 2 isn’t managed over time, it can lead to complications like heart disease, nerve damage, or kidney problems. Both types can lead to complications if not treated properly, and both can be managed and lived with successfully with the right care. Neither type is a “walk in the park.”

I have a unique perspective because I was originally diagnosed with type 2, but later found out I actually have a form of type 1 (LADA – latent autoimmune diabetes in adults). I’ve lived with aspects of both worlds. And let me tell you, no one “has it easy” with diabetes.

My friends with type 1 face things I didn’t, like dosing insulin from day one and worrying about low blood sugar often. My friends with type 2 face challenges like dealing with stigma and the assumption that they did something to “deserve” diabetes.

Instead of debating which type is worse, we should focus on supporting everyone with diabetes.

Comparing struggles can make people feel like their pain isn’t valid – and that’s not fair. If you have type 2, you shouldn’t feel like your condition is dismissed as “not serious” or conversely feel like you’re being judged as having the “bad kind.”

If you have type 1, you shouldn’t feel like people minimize what you go through either.

All types of diabetes are challenging, and all people with diabetes deserve empathy and care.

The bottom line: diabetes is hard, period. It’s not a competition.

Let’s not pit type 1 and type 2 against each other. Each person’s experience will be different, but we’re all in the same larger community and can understand the dedication it takes to manage this disease.

Finding Support and Moving Forward

Managing diabetes can feel overwhelming, especially with all the misconceptions out there. The good news is, you don’t have to do it alone. In fact, getting support can make a huge difference in how you feel and how well you manage your blood sugar. Here are some ways to find the help and encouragement you deserve:

1. Consider Health Coaching or Education: Working with a Board Certified diabetes health coach or educator can provide you personalized guidance and moral support. A health coach (like myself) can help you set realistic goals, navigate day-to-day challenges, and celebrate your progress.

Coaching is all about you – your goals and what works in your life. There’s evidence that health coaching can truly help people with type 2 diabetes: one study found that after 6 months of working with a coach, people had a significant drop in their A1C (a measure of blood sugar control) and improved their eating habits.6

Coaches don’t replace your doctors, but they add a layer of support that can keep you motivated and on track. Personally, I’ve seen my clients gain confidence and make sustainable changes through coaching. They often tell me it feels great to have someone in their corner, rather than trying to figure everything out alone.

2. Use Helpful Tools (like a Glucose Guide): Keeping track of what you eat and how it affects your blood sugar can be really enlightening. Some people use a food diary or apps to log their meals and glucose readings. Find a system that isn’t too burdensome for you – even jotting down notes about meals and moods can help you see patterns.

I actually created a resource called The Diabetes Food Journal for this very purpose. Glucose Guide is a free web and mobile app that offers diabetes meal tracking, coaching, resources, recipes, and a supportive community for people looking for help managing diabetes. (I made it with love as someone living with the condition, and it’s free to join.)

Using a tool like this can turn managing diabetes from a confusing chore into a more guided experience.

For example, in the app you can track your meals and blood sugar, and even get tips or recipe ideas.

Whether you use Glucose Guide or another method, having a “glucose guide” (i.e. a structured way to track and learn about your blood sugar) can empower you.

It’s less about “monitoring for mistakes” and more about learning what works for your body.

3. Join a Supportive Community: Connecting with others who understand can ease that loneliness or shame you might feel. This could be an in-person support group, a diabetes community online, or even a Facebook group. Sharing experiences, tips, and just venting with people in the same boat reminds you that you’re not alone (and that needing help or having a tough day is completely normal).

On the Hangry Woman platform, for instance, we have the Glucose Guide Community – a free online community where members swap stories and encouragement daily.

Find a community that feels positive and safe for you. Sometimes just reading others’ posts about their day with diabetes can make you feel seen and understood.

4. Educate Your Friends and Family: Stigma often comes from lack of knowledge. If you have people close to you who don’t “get it” about diabetes, consider sharing some of what you’ve learned with them.

You could show them this post or explain that “Hey, my diabetes isn’t because I ate too much sugar. There are a lot of factors, like genetics, that you might not know about.”

Bringing loved ones into your journey can help them support you better. You don’t have to turn into a diabetes professor overnight – even a simple conversation can open someone’s eyes.

And if someone is truly negative or unsupportive despite your efforts, remember that you get to set boundaries to protect your mental health.

5. Be Kind to Yourself: Support isn’t just external – it’s also about how you treat yourself. Talk to yourself as you would to a good friend. If a friend was diagnosed with diabetes, would you blame them? Of course not! You’d probably reassure them that it’s not their fault and that they can handle this.

You deserve the same kindness from yourself. Celebrate small wins (like taking a walk, or saying no to that second slice of cake, or even just getting through a rough day). And when things don’t go perfectly – maybe your blood sugar was high this morning, or you’re not losing weight as quickly as you hoped – don’t beat yourself up.

Diabetes management is a long journey with ups and downs. What matters is that you keep going and get the support you need along the way.

Final Thoughts: Type 2 diabetes is NOT your fault. It’s a condition that happens due to a mix of genes, environment, and yes, some lifestyle aspects – but no one decides to have diabetes, and no one should be made to feel ashamed of it.

Instead of asking “Who’s to blame?”, let’s ask “How can we manage this and live the healthiest life possible?”

I hope this post has made you feel a little more informed and a lot more understood.

If you take away one thing, let it be this: You are not a bad person because you have type 2 diabetes.

You’re simply a person who has a challenging condition, and you’re doing your best to deal with it. And that is something to be proud of. With knowledge, support, and self-compassion, you can thrive with diabetes.

You’ve got this. And if you ever feel lost or down, remember that there’s a whole community (myself included) ready to help you back up. You are never alone in this journey.

References

  1. Largest and most diverse genome-wide association study of type 2 diabetes reveals new genetic factors. @Broadinstitute. Published February 19, 2024. https://www.broadinstitute.org/news/largest-and-most-diverse-genome-wide-association-study-type-2-diabetes-reveals-new-genetic-0
    ↩︎
  2. Centers for Disease Control and Prevention. National Diabetes Statistics Report, 2022.
    ↩︎
  3. Stigma in Diabetes: A Guidebook for Healthcare Providers. diaTribe Foundation; 2022. ↩︎
  4. Browne JL, Ventura A, Mosely K, Speight J. “I call it the blame and shame disease”: a qualitative study about perceptions of social stigma surrounding type 2 diabetes. BMJ Open. 2013;3:e003384. ↩︎
  5. American Diabetes Association. Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S1-S316. ↩︎
  6. Wolever RQ, Dreusicke M, Fikkan J, et al. Integrative health coaching for patients with type 2 diabetes: a randomized clinical trial. Diabetes Educ. 2010;36(4):629-639. ↩︎

The Power of Asking for Help and Collaboration: It’s Scarier Than It Seems

I recently talked about how I miss the essence of why I began this blog in the first place.

2011 was the first time I hit publish on this blog. It was called something a little different back then, but
I used to use this space to share life, and thoughts, and creativity, and things that inspire me. And while that hobby has brought me to an unimaginable career, it has also forced me to CONSTANTLY treat this space like a business.

Removing the “me” for brand partnerships and contract clauses. Being someone who is polished and perfect.

But the truth is, I’m wild, I’m weird, I’m rough around the edges. And while I’ve loved what this place has become, and how it has allowed me to live a flexible life with a chronic illness that is anything but flexible, I started to feel like others didn’t want me to show up in my own space…that I created, and that became a space people wanted to be in because I was there, not in spite of me being there.

They wanted the free recipe. They wanted the thing they could take. And so I shrunk down to that, and started just writing recipes and informative articles from my perspective as a nutritionist.

And while I can appreciate wanting to get something fast, I think instant gratification has done us a disservice in this world.

It causes a lack of empathy, treats individuals like they owe you something, and erases a person for the thing.

And I hate it.

I thought about what I wanted more of for this space of mine. Because I hate living in this insular hole. I hate hiding. I hate the mud that gets thrown everywhere. And truly, it didn’t used to be this way. There was a time where the internet was a kinder, gentler place. I want SO badly to go back there.

I realized that what I was missing and craving most was connection. I’m overwhelmed by the amount of people I have to respond to every day, but it doesn’t stop me from wanting to build deeper relationships with other people. Knowing what they know. Seeing what they see. Hearing what’s important to them, and why it’s important to them.

And the best way I can think of to do it? Collaboration.

We hear it all the time: “Don’t be afraid to ask for help” or “Collaboration is key to success.” But let’s be honest—those words might sound simple, but living them out? That’s a different story.

As entrepreneurs, creators, or even just humans trying to navigate life, asking for help or seeking collaboration can feel like one of the hardest things to do.

It’s easy to believe that asking for assistance means you’re not capable, or that reaching out to others is somehow a sign of weakness. It’s a fear rooted deep in vulnerability, and no matter how much we know intellectually that collaboration breeds innovation, the emotional hurdles are very real.

I want to share a bit of my own journey with this — both through my work with Glucose Guide and Hangry Woman—because I’ve learned that asking for help and collaborating are actually some of the best tools for growth. And yes, it’s still intimidating.

The Fear Behind Asking for Help

I’ve spent years building Hangry Woman, which started as a passion project but evolved into a place that empowers people with diabetes. And like any business or creative venture, there were moments when I had to decide: “Do I try to figure this all out on my own, or do I ask for help?”

One of the biggest decisions I ever made was reaching out to experts, influencers, and health professionals for support when launching Glucose Guide, my app that helps people with diabetes track their meals and manage their health. Asking for help wasn’t easy. I was juggling the technical development, content creation, and marketing all on my own. I was terrified of what others might think: What if they think I don’t know enough? What if they say no? The idea of collaborating with others and asking for guidance in areas I wasn’t an expert in felt incredibly vulnerable.

I also have an awful reaction to rejection.

But here’s the thing I’ve learned: No isn’t the worst answer you can get when you ask. In fact, it’s not even that bad. A “no” is simply a redirection, a moment to pivot and find another way forward. And often, it leads to other doors opening.

The Reality of Rejection: A “No” is Not a Dead End

Let’s be real: rejection sucks. But what I’ve learned through these experiences is that a “no” doesn’t mean it’s over. It just means you’ve got to find a new path or refine your approach. I’ve received plenty of “no’s” from various companies, people, and organizations in my time running Hangry Woman and Glucose Guide, but each one pushed me to rethink my strategies, approach new potential partners, and continue forging ahead.

A great example of this is when I first started reaching out to potential sponsors and partners for Hangry Woman. I had big dreams of creating a comprehensive platform for diabetes education, lifestyle tips, and community. But I was a one-woman operation, and I didn’t have the same reach or credibility as some of the larger, established voices in the space. It was easy to think that my project wasn’t worthy of support.

I sent emails, made calls, and reached out to people I admired. Some responded, others didn’t. And that’s OK. Every “no” gave me the courage to try again.

While I still don’t have the collaborations I wish that I did, I have created a space that I can be proud of. Particularly, one that doesn’t look like anything else. And while it’s lonely over here, and I struggle with funding it, I still find power in the fact that when people see the idea, they’re in awe!

I find happiness in the fact that if I could do all of this without collaboration, what does the future hold when I find that right partner?

Collaboration is the Heartbeat of Growth

Looking back, I can confidently say that collaboration has been one of the driving forces behind the success of both Glucose Guide and Hangry Woman. Each partnership, each collaboration, and each shared project has been a learning experience, a chance to grow both personally and professionally.

Here’s where it gets interesting: It’s not just about what others can bring to the table—it’s about what you bring, too. When I reached out to experts and influencers, I was also offering something unique in return. Whether it was sharing their content with my growing community, offering mutual exposure, or simply providing a different perspective on diabetes care, each collaboration was a two-way street.

This is why I’m so passionate about advocating for people to seek support and collaborate, especially when it comes to managing diabetes and living healthier, more fulfilling lives.

No one has to go it alone. Whether it’s asking for guidance on a meal plan, seeking out emotional support in a community, or working with other like-minded people to solve a problem, there is power in working together.

Moving Forward: Asking for Help is Part of the Journey

So, the next time you hesitate to ask for help, remember this: Asking for help is an investment in yourself and your growth. It’s not a sign of weakness—it’s an opportunity to elevate yourself and the work you’re doing. And if you hear “no,” that’s just an opportunity to regroup and find a new direction. After all, growth rarely happens in a straight line.

In both Glucose Guide and Hangry Woman, collaboration and asking for help have played crucial roles in helping me expand my reach, connect with the right people, and ultimately provide the best resources and support for the communities I serve.

Takeaway: Collaboration is Key

Remember: Asking for help is not a weakness. It’s a step forward. It’s about creating opportunities for learning, growth, and connection. If you’ve been afraid to reach out for support or to collaborate, I encourage you to take that step today.

The people you want to work with are out there, and sometimes, all it takes is the courage to ask.

About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a nutritionist. I’m earning my Master’s degree in Applied nutrition.

I live with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

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Picture of Mila Clarke, MS, NBC-HWC

Mila Clarke, MS, NBC-HWC

Mila Clarke is a Board Certified Health and Wellness Coach, an author, self-taught cook, nutritionist and Integrative Nutrition Diabetes Health Coach, diabetes advocate and founder of Hangry Woman and The Glucose Guide App. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition. Her book –– The Diabetes Food Journal –– Is one of the most sought after diabetes self-management tools for patients. Her online community – Glucose Guide – offers affordable health coaching, hundreds of diabetes-friendly recipes and community peer support. Mila has been featured by CNN, The New York Times, Eat This Not That, USA Today, Good Housekeeping and WebMD. She contributes to Healthline, The Washington Post, DiaTribe, and EatingWell Magazine. Mila lives in Houston, Texas with her Miniature Poodle, Noodle.

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