Legumes, which include all types of lentils (dals) and beans.

Yes, they’re high in carbs, but these are the good carbs.

For example, a 300g cooked serving of lentils or beans with medium consistency provides approximately 60g of carbohydrates and 25g of protein.

You don’t need to fear these carbs, they’re complex and packed with fiber, vitamins, minerals, and antioxidants.

They are also very low on the glycemic index, meaning they won’t cause blood sugar spikes.

I highly recommend including at least 200g of cooked lentils or beans daily in your diet.

Legumes have the highest fiber content among all food groups, even more than vegetables.

This makes them excellent for gut health in addition to helping manage blood sugar.

Based on my research and years of experience, I prioritize millets, like bajra and ragi, over rice or wheat.

Why?

*Millets are high in fiber.

*Their carbs have a low glycemic index.

*They’re gluten-free.

*They provide essential micronutrients.

Other good options include oats and quinoa, both of which are nutrient-dense and versatile in meal prep.

I am not against rice or wheat.

But for me, I care about the nutrient density of a diet.

White rice provides very little nutrients for the calories, when compared with millets which are more nutrient dense. 

No carb-friendly diet is complete without vegetables. Aim to include at least 500g of vegetables daily, both cooked and raw.

I understand that many people avoid vegetables because of taste or other reasons, but this food group is truly essential for optimizing health, not just for managing blood sugar.

Vegetables are rich in antioxidants, phytonutrients, fiber, vitamins, and minerals.

As for fruits, stick with low-sugar options like berries, oranges, and other similar fruits.

These will satisfy your sweet cravings while keeping blood sugar in check. I’ve also included a fruit chart here, please take a screenshot for easy reference!

There you have it, three categories of safe, carb-rich foods that can help you manage pre-diabetes effectively while nourishing your body.

For a 1500 calorie diet, combining carbs from legumes, whole grains and vegetables, I would estimate the range of carbs would be between 150-250g/day.

In the next article, I’ll walk you through a full-day eating plan for someone managing pre-diabetes, using an example case: Sally, who is battling pre-diabetes.

This will contain precise calculations of not just carbs, but also proteins and healthy fats including micronutrients.

Thank you!

Stay healthy, stay fabulous!