How Many Carbs Should You Eat Daily If You Have Prediabetes?

If you’ve been told you have prediabetes, you’re not alone. More than 1 in 3 adults in the U.S. fall into this category—and most of them don’t even know it. But here’s the good news: prediabetes doesn’t have to turn into type 2 diabetes. In fact, with the right lifestyle changes—starting with the food you eat—you can actually reverse it.

And when it comes to food, nothing sparks more confusion than carbohydrates.

Should you avoid carbs altogether? Should you count them obsessively? How many grams are okay per day? And what types of carbs are actually helpful instead of harmful?

Let’s break it all down clearly so you’ll know exactly what to do.

What Is Prediabetes—and Why You Should Take It Seriously

Prediabetes means your blood sugar levels are higher than normal, but not yet high enough to be classified as type 2 diabetes. Think of it as a warning sign—a flashing yellow light that your body is starting to struggle with processing sugar efficiently.

Blood sugar goes up when your body becomes resistant to insulin, the hormone that helps move sugar out of your blood and into your cells for energy. If this resistance continues unchecked, it can lead to full-blown diabetes, heart disease, nerve damage, and more.

But don’t panic. Prediabetes is not a life sentence. In fact, it’s one of the few chronic conditions that you can actually reverse—and your daily carb intake plays a huge role in that.

How Carbs Affect Your Blood Sugar (And Why It Matters)

When you eat carbohydrates—whether it’s a slice of bread, a bowl of rice, or an apple—your body breaks them down into glucose (sugar), which enters your bloodstream. This causes your blood sugar to rise.

In people with healthy insulin function, the body quickly processes this sugar, and levels return to normal. But with prediabetes, that process slows down. Sugar lingers in the bloodstream longer, leading to higher readings and, over time, damage to your blood vessels, nerves, and organs.

Not all carbs are created equal, though. A donut and a sweet potato may have a similar amount of carbohydrates, but they affect your blood sugar very differently. That’s where the concept of quality becomes just as important as quantity.

So, How Many Carbs Should You Eat Per Day If You Have Prediabetes?

There’s no one-size-fits-all answer. Your ideal carb intake depends on things like your age, weight, activity level, how your body handles insulin, and even your personal goals—whether you're trying to stabilize blood sugar, lose weight, or improve energy.

That said, most expert recommendations for people with prediabetes range between 100 to 150 grams of carbohydrates per day. This usually breaks down to about 30 to 45 grams per meal, with another 15 to 30 grams in snacks, if you eat them.

Some people opt for a lower-carb approach—around 75 to 100 grams a day—and see great results, especially if they’re also trying to lose weight or improve insulin sensitivity.

But you don’t have to go ultra-low-carb or keto unless advised by your doctor. In fact, very low-carb diets may not be sustainable for everyone and can be hard to stick with long term.

What really matters is this: choose the right kinds of carbs, space them out throughout the day, and pair them with protein, fiber, and healthy fats to help control the glucose spike.

Understanding Carb Counting: It’s Easier Than You Think

Carb counting isn’t about becoming obsessive or turning every meal into a math quiz. It’s about becoming aware of what you’re eating so you can make smarter choices.

Start by looking at nutrition labels. Under the "Total Carbohydrates" line, you’ll see how many grams are in one serving. This includes sugars, fiber, and starches.

Some people prefer to track net carbs, which subtracts fiber (and sometimes sugar alcohols) from the total, since fiber doesn’t raise your blood sugar.

You can also estimate carbs using visual cues. For example, a slice of bread usually has about 15 grams of carbs. A small apple? Also about 15 grams. A cup of cooked pasta? Around 45 grams.

There are plenty of free apps like MyFitnessPal or Carb Manager that make tracking easier, but even just keeping a food journal can help you stay aware and on track.

RELATED READ: Calorie Deficit 101: How It Works, Why It Matters, and How to Use It for Weight Loss

What Types of Carbs Are Best for Prediabetes?

When managing prediabetes, quality is everything. You want carbs that release sugar slowly into your bloodstream, helping to keep your glucose levels stable.

Here are some of the best sources of carbs:

• Vegetables, especially non-starchy ones like spinach, kale, broccoli, and bell peppers.
• Whole fruits (in moderation), such as berries, apples, and citrus fruits.
• Whole grains like quinoa, brown rice, oats, and barley.
• Legumes, including beans, lentils, and chickpeas.
• Nuts and seeds, which provide fiber and healthy fats.

These foods are high in fiber, which slows down sugar absorption, and many are rich in micronutrients that support your metabolism and blood sugar control.

On the flip side, try to avoid or minimize:

• Sugary drinks (soda, sweet tea, energy drinks).
• White bread, pastries, cakes, and cookies.
• Ultra-processed snack foods.
• Breakfast cereals that are mostly sugar.
• White rice, white pasta, and fried starchy foods.

That doesn’t mean you can never have a treat again—but make it the exception, not the rule.

A Day in the Life: Sample Carb Intake Plan for Prediabetes

Let’s look at what a day of healthy eating might look like if you’re aiming for around 120–130 grams of carbs per day:

Breakfast

• Scrambled eggs with spinach and tomatoes
• 1 slice of whole grain toast (15g)
• ½ avocado

Snack

• Greek yogurt (plain, unsweetened)
• A handful of blueberries (15g)

Lunch

• Grilled chicken salad with mixed greens, olive oil dressing
• ½ cup of quinoa (20g)
• Cucumber and hummus on the side

Snack

• Small apple (15g)
• Handful of almonds

Dinner

• Baked salmon
• Roasted sweet potato (30g)
• Steamed broccoli

Total: ~125g carbs, spread evenly throughout the day, with plenty of fiber, protein, and healthy fat to keep blood sugar stable.

You can adjust this based on your own preferences, activity level, and how your blood sugar responds.

What Happens If You Eat Too Few Carbs?

Some people with prediabetes feel tempted to cut carbs drastically, thinking it’ll fix the problem faster. But going too low can backfire.

When you suddenly cut out most carbs, your body may go into stress mode, raising levels of cortisol (a stress hormone), which can ironically raise your blood sugar. You may also feel tired, irritable, and deprived—making it harder to stick with your plan.

Unless you’re under medical supervision, it’s better to take a balanced, moderate-carb approach that focuses on whole foods, fiber, and consistency.

RELATED READ: Are Carbs and Sugar the Same? The Truth About Carbohydrates, Glucose, and Your Health

Lifestyle Habits That Boost the Power of Carb Control

Carb intake is just one piece of the puzzle. When combined with other healthy habits, it becomes far more effective.

Physical activity—even a brisk 30-minute walk a day—can make your body more sensitive to insulin, helping to lower blood sugar naturally.

Sleep is another major factor. Poor sleep affects your hunger hormones and insulin response, making it harder to manage cravings and control glucose.

Stress management matters too. Chronic stress can raise cortisol and lead to blood sugar spikes. Meditation, deep breathing, or even just a relaxing hobby can help.

And finally, modest weight loss—even just 5–7% of your body weight—can significantly reduce your risk of developing type 2 diabetes.

When Should You Talk to Your Doctor or Dietitian?

If you’re newly diagnosed with prediabetes, or if you’re not sure what your ideal carb intake should be, it’s worth talking to a registered dietitian or certified diabetes educator. They can help you build a personalized eating plan that fits your lifestyle, budget, and cultural preferences.

You can also ask your doctor about testing your A1C levels or using a continuous glucose monitor (CGM) to get real-time feedback on how your body responds to different foods.

Don’t wait until things get worse. The earlier you act, the easier it is to turn things around.

Final Thoughts: Carbs Aren’t the Enemy—But the Right Ones Make All the Difference

Prediabetes can feel overwhelming at first, but it’s actually a powerful opportunity to take back control of your health. And it starts with the small, daily decisions you make—especially when it comes to food.

You don’t need to go no-carb or punish yourself with strict diets. You just need to understand your body, choose smarter carbs, and aim for balance. Over time, these changes can help lower your blood sugar, improve your energy, and even reverse prediabetes.

So the next time you sit down to eat, remember: it's not about cutting out carbs completely—it's about choosing the right ones, in the right amounts, at the right times.

Your future self will thank you for it.

FAQs: Prediabetes and Carbs – What People Are Really Asking

1. Can you eat fruit if you have prediabetes?

Yes, you can absolutely eat fruit if you have prediabetes—but it’s important to be mindful of the type and portion size. Whole fruits (not fruit juice or dried fruit) are rich in fiber, vitamins, and antioxidants, which actually help support blood sugar balance. Berries, apples, pears, oranges, and kiwis are generally lower on the glycemic index and are great choices.

Try pairing fruit with a handful of nuts or some plain Greek yogurt to slow the absorption of sugar into your bloodstream. Also, spread your fruit servings throughout the day rather than eating a lot at once.

2. Is a ketogenic (keto) diet good for prediabetes?

The ketogenic diet, which is extremely low in carbohydrates and high in fats, can help some people with prediabetes lower their blood sugar and improve insulin sensitivity. However, it’s not the right fit for everyone.

While some studies show benefits, keto can be hard to stick with long term and may lead to nutrient deficiencies if not carefully planned. If you’re considering keto, talk to a healthcare provider or dietitian first. Many people with prediabetes do well on moderate low-carb diets that aren’t as restrictive.

3. What’s the best bread to eat if you have prediabetes?

If you love bread, look for options that are 100% whole grain, sprouted grain, or low in net carbs. These types of bread are higher in fiber and digest more slowly, leading to smaller spikes in blood sugar.

Avoid white bread, sweet rolls, and most highly processed “wheat” breads that don’t have much fiber. Brands like Ezekiel, Dave’s Killer Bread (thin-sliced), or low-carb almond or flaxseed breads are better choices. Always check the nutrition label—and aim for 10g or fewer of net carbs per slice, with at least 3g of fiber.

4. Are carbs from vegetables okay if I have prediabetes?

Yes, most vegetables are very low in carbs and high in fiber—making them an excellent choice for anyone managing prediabetes. Non-starchy vegetables like spinach, broccoli, cauliflower, bell peppers, cucumbers, and leafy greens can be eaten freely.

Starchy vegetables like potatoes, corn, peas, and squash have more carbs, so you’ll want to enjoy those in moderation. But they can still fit into your day if you plan for them. Just be mindful of your portions and try pairing them with protein or healthy fats to reduce their impact on your blood sugar.

5. Should I count total carbs or net carbs with prediabetes?

Both approaches can work, but counting net carbs is often more realistic and helpful for people with prediabetes. Net carbs are calculated by subtracting fiber (and sometimes sugar alcohols) from the total carbs, because fiber doesn’t raise blood sugar.

For example, if a food has 20g total carbs and 8g fiber, the net carbs would be 12g. This helps you focus on carb quality, not just quantity. That said, if you're just starting out, even tracking total carbs for awareness is a great first step.

6. Can I eat rice or pasta if I have prediabetes?

Yes, but it’s best to enjoy them in smaller portions and choose higher-fiber versions. Brown rice, wild rice, quinoa, and whole-grain or legume-based pastas digest more slowly and have less impact on your blood sugar than white rice or traditional pasta.

Try limiting your portion to about ½ cup cooked, and pair it with vegetables and a source of protein. Better yet, bulk up the meal with cauliflower rice or zucchini noodles to reduce the carb load without sacrificing volume or flavor.

7. Is intermittent fasting better than low-carb for prediabetes?

Both approaches can be effective, and they don’t have to be mutually exclusive. Intermittent fasting (such as eating only during an 8-hour window) may help improve insulin sensitivity, reduce inflammation, and lower blood sugar levels—even without cutting carbs drastically.

That said, low-carb eating tends to provide more immediate blood sugar control. Some people use both strategies together for even better results. What matters most is consistency and finding a routine you can sustain long term.

8. How quickly can cutting carbs reverse prediabetes?

Some people see improvements in just a few weeks, especially if they also lose some weight, become more active, and reduce stress. A1C, the blood test that reflects your average blood sugar over the past 2–3 months, can start to drop significantly within that time.

But “reversing” prediabetes doesn’t happen overnight. It usually takes a few consistent months of healthy eating and lifestyle changes. The good news? Every positive step you take—no matter how small—moves you closer to that goal.