Prediabetes vs carbs: Here’s how you can reverse it with smart meals

How many carbs are allowed for those with prediabetes?

The amount varies based on factors like age, gender, activity level and individual needs. However, a general guideline suggests aiming for 45-60 grams of carbohydrates per meal. This won’t spike blood sugar levels.

Which carbs can one have, which not?

Opt for whole grains like oats, quinoa, barley and whole wheat, which contain more fibre that slows down sugar release into the bloodstream compared to refined grains. Legumes like beans, lentils and chickpeas are excellent sources of both protein and fibre. Incorporate plenty of non-starchy vegetables like spinach, broccoli, peppers and cauliflower, which are low in carbs and high in nutrients. Choose whole fruits.

If you are prediabetic, avoid white bread, pastries, white rice and sugary cereals. Stay away from candy, chocolates, pastries, sweetened yogurts and sugary drinks as they are high in refined sugars. Limit starchy vegetables like potatoes and give up processed snacks like potato chips, crackers and pretzels.

Can you give us a three-meal carbohydrate plan?

For breakfast, have a whole grain toast (two slices) with avocado and a boiled egg. Try Greek yogurt with berries and a sprinkle of chia seeds or oatmeal topped with nuts and a small apple.

Lunch can be brown rice pulao with mixed vegetables, chickpeas and a cucumber raita. Go for a grilled paneer/chicken wrap with whole wheat roti, lettuce, tomatoes, and mint chutney or a lentil soup (dal) with a side of whole grain roti. For dinner, try baked/grilled salmon/fish with a side of roasted vegetables and a small serving of brown rice. Try stir-fried tofu with mixed vegetables and whole grain roti. Or grilled chicken with black beans and salad. Millets, often considered healthier than refined grains because of their lower glycemic index — a measure of how quickly they can raise blood sugar — and higher fibre, are still carbs that have to be factored in your daily calorie counts.

Include proteins as they stagger the carbohydrates that enter your bloodstream.

How to practise portion control?

Use smaller plates, measuring cups and food scales. Read labels on serving sizes. Eat slowly and mindfully, paying attention to hunger and fullness cues.

Can a modified diet roll back prediabetes?

Yes. Just focus on nutrient-dense foods, count your calories and keep your weight in range. This drill can improve your insulin sensitivity and lower blood sugar levels. Exercise will help maintain these markers.