What do you use then to make these decisions? If you use your eyes, app, nutrition label or Chatgpt, you would still have the same variables. You're still making the decision based on averages, and best guesses.

I use nutrition labels. I have absolutely no idea whatsoever why anyone would lump nutrition labels in with your eyes or chatgpt.

The people that make the label make the food. They know what they put in it. Because they made it. They wrote down what they put in it for you to read and make decisions off of. The difference is categorical.

I cook myself and i know which and how much ingredients i use and how much carbs they contain. Either from a food label or in general (like 100g of cooked potatoes contain about 16g carbs).

Then I calculate how much my serving contains.

Depending on what you eat, what type of diabetes you have and how it’s treated you may have to consider the amount of protein and fat as well (they slow digestion and cause a delayed rise in blood sugar levels). If you have an insulin pump you may want to program a delayed insulin dose to handle that.

Sounds complicated? It is, but only during the first weeks. You quickly learn the carbs content of the food you frequently eat and learn to estimate how much is on your plate. Like, two units for a bun. There are also great nutrition apps out there that help a lot.

Personally, I take a representative sample and then use a calorimeter to test it. Anyone who doesn't do this is being grossly irresponsible and will only have themselves to blame when they eat so dangerously. I recommend a CK 5E-C5808J but you have to ensure a trained professional is helping you. Otherwise, you might as well not eat at all.