Myth #2: Carbs Are Off-Limits with Prediabetes or Type 2 Diabetes — Get the Full Story

Have you ever been told to “just stop eating carbs” if you want to manage your blood sugar?

If so, you’re not alone. Many people newly diagnosed with prediabetes or type 2 diabetes believe they have to say goodbye to bread, fruit, pasta — and anything remotely “carby” — forever.

But here’s what you haven’t been told: you can enjoy carbohydrates, and they can absolutely be part of a balanced, blood-sugar-friendly lifestyle.

Whole-food Carbohydrates

Why Carbs Get a Bad Reputation

Carbohydrates break down into glucose, which fuels your body — and yes, your blood sugar rises after you eat them. So it’s easy to see why you might think cutting carbs is the “quick fix.”

But the real issue isn’t carbs themselves — it’s the type of carbs, the amount, and what you pair them with. Highly processed or refined carbs (think white bread, sugary cereals, pastries) can cause blood sugar spikes. But whole, fiber-rich carbs (like whole grains, beans, fruits, and veggies) break down more slowly, provide energy, and keep you fuller longer.

What History Taught Us About Carbs

It might surprise you to know that back in the 1940s through the 1970s, doctors like Dr. Walter Kempner and Dr. Nathan Pritikin actually used very high-carbohydrate diets — sometimes based on white rice, fruit, and even table sugar — to help people dramatically lower blood sugar, blood pressure, and cholesterol.

How was this possible? These diets were extremely low in fat and highly controlled. While I don’t recommend we all switch to white rice and sugar (!), it’s a powerful reminder that carbs alone aren’t the villain. When your overall diet supports healthy insulin function — with more whole plant foods, less added fat, and regular activity — your body can process carbs more effectively.

What Science Says Today

Modern research backs this up: if you have prediabetes or type 2 diabetes, you don’t need to avoid carbs altogether — you can choose carbs that support steady blood sugar and enjoy them in a balanced way.

The landmark Diabetes Prevention Program, for example, showed that balanced eating (including carbs!), regular movement, and healthy weight loss could reduce the risk of developing type 2 diabetes by up to 58% in people with prediabetes.

Whole foods, not extreme fad diets, are what make the real difference.

How to Enjoy Carbs Without the Guilt

Instead of fearing carbs, focus on making them work for you.

Here’s how:

✅ Choose whole, minimally processed carbs. Think sweet potatoes, quinoa, brown rice, legumes, and fresh fruits.

✅ Pair carbs with protein or healthy fat. This slows digestion and helps prevent big blood sugar spikes.

✅ Watch portion sizes — no need to overdo it. A serving of whole grains or starchy veggies can be satisfying and balanced.

✅ Eat mindfully. Notice how different carbs affect your body and energy.

It’s About Balance, Not Deprivation

Here’s the real secret: you don’t have to give up the foods you love. When you shift from “fear of carbs” to “understanding carbs,” you get to enjoy delicious, satisfying meals — without the blood sugar rollercoaster.

Balanced eating is sustainable eating. And that’s what helps you turn prediabetes or type 2 diabetes around for good.

Ready to Build a Healthier Plate?

If you want help figuring out what a balanced, satisfying way of eating looks like for you, I’m here for you.

👉 Download my Ultimate Guide to Prevention and Reversal of Prediabetes and Type 2 Diabetes, or book a free consultation today and get personalized support to enjoy your food without fear.