Carbohydrates and Your Prediabetic Diet | Lark Health

Carbs and a Prediabetic Diet
 

Carbohydrates and Your Prediabetic Diet


With all the talk about carbs and blood sugar, what should you do about carbohydrates when planning your prediabetes diet? Are all carbs bad? Should you go for a low-carb or even a very low-carb ketogenic diet? The best approach is one that include healthy carbs and is comfortable for you to follow.
 

Smart Carb Tips for a Prediabetic Diet

Do you remember the fat-free diet fad from a few decades ago? The theory was that all fats are bad, but it turns out that some fats are bad, and some are good. Similarly, all carbohydrates are not created equal, and Lark supports a healthy carb approach. Here are some guidelines.

  • Choose good carbohydrates. Look for high-fiber sources, such as vegetables, fruit, and whole grains, and high-protein sources, such as dairy products. Beans and nuts have both protein and fiber.

  • Limit bad carbohydrates. Keep an eye out for added sugars and refined starches.

  • Watch your portion sizes. Aim for 15 to 45 grams of carbohydrates per meal. There are 15 grams in a slice of bread, a ½ cup of cooked beans, pasta, grains, and starchy vegetables, or a small serving of fruit.

Glycemic Index and Prediabetes

A glycemic index diet for prediabetes can help lower blood sugar. Keep an eye on the foods you eat using that helpful link.

The glycemic index is a measure of how fast and how much eating a certain food with carbohydrates makes your blood sugar levels rise. Only foods with carbohydrates have a glycemic index. A higher glycemic index diet is usually less healthy for prediabetes.

Foods that have a lower glycemic index tend to be higher in fiber, protein, and/or fat. Foods with a lower glycemic index tend to be higher in sugars and/or refined starches. Cooking and other forms of processing raise the glycemic index. You can find a glycemic foods list here.

 


Sample Prediabetic Menus with “Good” Carbs

Day 1

Meal or Snack Foods
Breakfast
Oatmeal with ½ cup of oats and skim milk or unsweetened soy milk. 1 cup of sliced strawberries.
Snack
1 cup of snow peas with 2 tablespoons of hummus.
Lunch
Wrap: tuna salad made with 3 oz. tuna, 2 tablespoons plain Greek yogurt, ½ oz. of chopped walnuts, diced celery and onion, Dijon mustard, and pepper; all in a small whole-grain tortilla.
Snack
½ cup of non-fat cottage cheese plus 1 small diced pear.
Dinner
3 oz. skinless baked or grilled chicken breast plus 1 large zucchini in slices, brushed with 1 tsp. olive oil and sprinkled with rosemary, baked.

 

Day 2

Meal or Snack Foods
Breakfast
½ whole-grain bagel with 2 tablespoons of fat-free cream cheese and 2 tablespoons of walnuts. Cinnamon optional.
Snack
Hard-boiled egg.
Lunch
Chicken soup made with low-sodium broth and containing 3 ounces of cooked, diced skinless chicken breast, ½ cup diced cooked sweet potato, and 1 cup of non-starchy vegetables of your choice, such as carrots, zucchini, turnip, and onions.
Snack
½ apple plus 1 tablespoon of peanut butter.
Dinner
Turkey burger on a whole-grain bun. Use 3 oz. lean ground turkey and top with lettuce, tomato, and mustard. 1 cup of carrot sticks.

 

Day 3

Meal or Snack Foods
Breakfast
4 scrambled egg whites tossed with 1 cup fresh spinach and 2 oz. of lean ground turkey, plus 1 orange.
Snack
2 oz. of all-natural turkey breast wrapped around 1 cup of cucumber spears. Mustard optional.
Lunch
Salad with fresh spinach leaves, 3 oz. cooked diced chicken breast, 1 peeled tangerine in wedges, grape tomatoes, and diced red onion (optional). Top with
Snack
½ cup low-sodium, fat-free refried beans topped with 1 oz. shredded, low-fat cheddar cheese.
Dinner
3 oz. baked salmon plus ½ cup cooked brown rice, and a lettuce-based side salad with light dressing.
 

 Diabetes Prevention Program for Diet Support


A prediabetes diet is easier to follow when you have support. A digital Diabetes Prevention Program such as Lark can help you stick to your prediabetes diet and the rest of your healthy lifestyle changes. 

You may be eligible to get Lark DPP and get started on your prediabetes diet and health goals. Find out today!