Madeleine Hull
Carbohydrates are among the main sources of calories in a diet, and they affect blood sugar and weight. Prediabetes is a chronic condition with higher blood sugar levels than normal, and it is related to how the body processes carbohydrates. People with prediabetes are at high risk of developing type 2 diabetes, but a prediabetes diet can lower blood sugar, reduce diabetes risk, and even reverse prediabetes. While there is no one-size-fits-all answer to how many carbs a person should eat per day, a low-carb diet is generally recommended for people with prediabetes.
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What You'll Learn
Carbohydrates and blood sugar
Carbohydrates, or carbs, are nutrients in your diet and are among the main sources of calories, along with protein and fat. When you eat or drink foods that contain carbohydrates, your body breaks them down into glucose (a type of sugar). This raises the level of glucose in your blood, which is known as blood glucose or blood sugar. Carbohydrates from your diet lead to glucose in your blood, and dietary starches and sugars directly drive up blood sugar levels more than fat or protein.
Prediabetes is a chronic condition with higher blood sugar levels than normal. It is related to how your body processes carbohydrates. People with prediabetes are at high risk of developing type 2 diabetes, but a prediabetes diet can lower your blood sugar and reduce your risk of diabetes. Carbohydrates are the main focus of a healthy prediabetes diet because they affect your blood sugar and weight.
There is no one-size-fits-all answer to how many carbs a person with diabetes should eat per day. The optimal amount varies by individual and is determined by factors such as body size, activity level, age, weight, and appetite. For example, a low-carb diet may be beneficial for some people with diabetes, as it can help manage blood sugar levels and weight. However, it is important to note that not all high-carb foods are unhealthy. Fruits, for example, are highly nutritious, but eating large amounts is not optimal for managing blood sugar levels.
To manage blood sugar levels, people with diabetes may count carbohydrates and match their insulin dose to the number of carbohydrates in their food and drinks. This is known as carb counting and can be done with the help of a registered dietitian nutritionist or Certified Diabetes Care and Education Specialist. Additionally, tracking food intake and blood sugar levels before and after meals can help individuals with diabetes understand how different meals impact their blood glucose and determine the right amount of carbs for them.
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Carbohydrates and weight
Carbohydrates are among the main sources of calories in your diet, along with protein and fat. When you eat or drink foods that contain carbohydrates, your body breaks them down into glucose (a type of sugar), which then raises the level of glucose in your blood. Carbohydrates from your diet lead to glucose in your blood, and dietary starches and sugars directly increase blood sugar levels more than fat or protein.
For people with prediabetes, a low-carb diet could quickly bring elevated A1C levels back to a healthier range. A low-carb diet can also help with weight loss. According to a 2020 research review, a low-carbohydrate diet (120 to 225 grams of carbs) or a very low-carbohydrate diet (20 to 60 grams of carbs) per day appears to produce the most dramatic results. During the first three months, participants in a randomised clinical trial needed to keep carbohydrate levels below 40 grams per day, and during months four through six, their carb limit was below 60 grams per day.
However, there is no "one size fits all" answer, and the optimal amount of carbs varies by individual. It depends on your age, weight, body size, activity level, and appetite. For example, some people can tolerate more carbs than others. Testing your blood sugar and paying attention to how you feel at different carb intakes can help you find your ideal range for optimal diabetes management, energy levels, and quality of life.
To get started, you can figure out how many carbs you are eating at your meals and snacks now. Tracking your food intake and your blood sugar before and about 2-3 hours after your meals for a few days can provide useful information for you and your diabetes care team to see how different meals impact your blood glucose.
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Types of carbohydrates
Carbohydrates are a type of macronutrient found in certain foods and drinks. They are among the main sources of calories in your diet, along with protein and fat. Carbohydrates are the main focus of a healthy prediabetes diet because they affect your blood sugar and your weight.
There are three main types of carbohydrates: starches, sugars, and fiber. Starches are complex carbohydrates that also give your body vitamins and minerals (micronutrients). It takes your body longer to break down complex carbohydrates. As a result, blood sugar levels remain stable, and fullness lasts longer. Many starches (but not all) fit into this category. Examples include beans and legumes, fruits, whole-grain products, and vegetables.
Sugars are simple carbohydrates that your body breaks down quickly. As a result, blood sugar levels rise and then drop quickly. After eating sugary foods, you may notice a burst of energy followed by tiredness. Examples of foods containing natural sugars include milk and fresh fruits. Added sugars are found in sweets, canned fruit, juice, and soda.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. For good health, adults need to try to eat 25 to 30 grams of fiber each day. Fiber contributes to digestive health, helps to keep you regular, and makes you feel full and satisfied after eating.
Complex carbohydrates are also called polysaccharides because they contain many sugars. Starch is a type of complex carbohydrate made up of long chains of glucose. Whole grain products are an example of foods containing complex carbohydrates.
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Counting carbohydrates
Carbohydrates are nutrients in your diet and are among the main sources of calories, along with protein and fat. Carbohydrates from your diet are broken down into glucose, a type of sugar, which then raises the level of glucose in your blood. This is known as blood glucose or blood sugar. When it comes to managing diabetes, the carbs you eat play an important role.
For people with prediabetes, a low-carb diet can help bring elevated A1C levels back to a healthier range and reduce the risk of developing type 2 diabetes. A recent study suggests that a low-carb diet may quickly reduce A1C levels in people with prediabetes. During the first three months, participants in the study kept carbohydrate levels below 40 grams a day, and during months four through six, their carb limit was below 60 grams a day.
There are three main types of carbohydrates in food: starches, sugar, and fibre. The goal is to choose carbs that are nutrient-dense, which means they are rich in fibre, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats. Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes, and green beans have a lot of fibre and very little carbohydrate, which results in a smaller impact on your blood glucose.
Many people with diabetes count carbohydrates to make managing blood sugar easier. Carb counting involves counting the number of grams of carbohydrates in a meal and matching that to your dose of insulin. This is known as an insulin-to-carb ratio. For diabetes meal planning, one carb serving is about 15 grams of carbohydrates.
There is no one-size-fits-all answer to how many carbs a person with diabetes should eat per day. The optimal amount varies by individual and depends on factors such as age, weight, activity level, body size, appetite, and hunger. It's important to eat the number of carbs that make you feel best and that you can maintain in the long term.
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Carbohydrates and insulin
Carbohydrates are among the main sources of calories in your diet, along with protein and fat. Carbohydrates from your diet lead to glucose in your blood, which your body uses for fuel. This is known as "blood glucose" or "blood sugar". When it comes to managing diabetes, the carbs you eat play an important role. After your body breaks down those carbs into glucose, your pancreas releases insulin to help your cells absorb that glucose.
When someone’s blood glucose is too high, it is called hyperglycemia. This can be caused by not having enough insulin in your body to process the glucose in the blood or the cells in your body not effectively reacting to the insulin that is released, leaving extra glucose in the blood. People with type 1 diabetes are unable to produce insulin, so they need to inject it several times a day, regardless of what they eat. However, eating fewer carbs can significantly reduce their mealtime insulin dosage.
There are three main types of carbohydrates in food: starches, sugar, and fibre. Sugars and starches raise your blood sugar, but fibre doesn't. Carbohydrates are measured in grams and can be counted by checking the nutrition labels on packaged foods. For diabetes meal planning, one carb serving is about 15 grams of carbs. The optimal amount of carbs varies by individual. It’s important to eat the number of carbs at which you feel best and that you can realistically maintain in the long term.
Research suggests that a low-carb diet may be beneficial for people with prediabetes, as it can help to lower blood sugar and reduce the risk of developing type 2 diabetes. A low-carb diet typically refers to consuming between 120 and 225 grams of carbs per day, while a very low-carb diet consists of 20 to 60 grams of carbs per day. However, it's important to note that there is no one-size-fits-all approach to carbohydrate intake, and individual factors such as body size, activity level, age, and weight play a role in determining the appropriate amount of carbs for each person.
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Frequently asked questions
Prediabetes is a chronic condition with higher blood sugar levels than normal. People with prediabetes are at high risk of developing type 2 diabetes.
There is no one-size-fits-all answer. The optimal amount of carbs varies by individual and depends on factors such as body size, activity level, age, weight, and appetite. It is important to eat the number of carbs that make you feel best and that you can maintain in the long term. A low-carb diet is generally recommended for people with prediabetes, but it is best to consult a healthcare professional to determine the appropriate amount of carbs for your individual needs.
Choose 1 to 3 small servings of healthy carbs per meal or snack. Opt for nutrient-dense carbs that are rich in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats. Non-starchy vegetables such as lettuce, cucumbers, broccoli, tomatoes, and green beans are good options. If you take insulin or diabetes medication, it is important to speak with a healthcare professional to ensure the appropriate dosage before reducing your carb intake.
