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Prediabetes and Carbs

Prediabetes and Carbs: Find Out What Kind of Carbs Are Ok To Eat With Prediabetes

Why learn which carbs are ok to eat and which ones you want to avoid? Because if you want to reverse your Prediabetes, you must eat the right kind of carbs! Don't get suckered into avoiding carb-based foods! Prediabetes and carbs are a must!


Think you can skip eating carbs when you have Prediabetes?

Some ladies think so, and eat none of them in fear! And others skimp on carbs (plants foods) to the point of eating so few of them that they spend their day eating sprigs of broccoli and not much else.

But skimping on the carbs IS TOTALLY UNNECESSARY.

Ladies...here's the truth.

If you know WHICH kinds of carbs are OK to eat...

You can eat LOTS of carbs!!! (To the point of being stuffed full of them!)

Which means eating LOTS of plants!

Why Are Some Prediabetic Ladies Scared Of Carbs?

The reason why some ladies fear carbs is...

Some carbohydrates tend to raise blood sugar more than protein and fats...AND some ill-informed people have concluded it's better to just stop eating ALL carbohydrates. (Which means eating NO plants.)

It this based on science? Are humans better off without carbohydrates?

AND...since carbohydrates are plants...are humans better off not eating plants? (there are carbohydrates in dairy, but that's a conversation for another day)

Should Prediabetes and Carbs never be uttered in the same breath?

All Carbohydrates Are Not Created Equal

Carbohydrates (plants) are getting a bad rap lately and I think carbs are probably sitting under a tree somewhere crying because everyone is blaming the Diabetes epidemic on them.

This could NOT be further from the truth AND here's why...

Carbohydrates (plants) come in two forms.

(1) Refined Carbohydrates AND (2) Complex Carbohydrates.

OR another way of saying this is (1) MODIFIED plants and (2) REAL plants!

One type of carb is totally good for you and one type is totally bad for you.

(Find out which is which below.)

Refined Carbohydrates Are Plants That Have Been Changed

Refined carbohydrates are plants that have been changed in a factory AND NEVER occur in this way in nature.

Refined carbs (plants) have had the fiber, oils, peels, nutrients (vitamins, minerals and stuff like that) and other parts of the plant REMOVED in a factory.

Modifying plants makes it easier for food manufacturers to get food to:

  • Last longer in a package
  • Taste the same every time that box of cookies comes off the conveyor belt
  • Cost less to make

Refined Carbohydrates: (plants that have been changed in a factory)

Refined sugar, white bread, white rice, boxed cereals, potato chips, crackers, whole wheat flour, store bought donuts/muffins/bagels/cakes and cookies, instant Ramen noodles, white flour pasta, white tortillas, fruit juice...and any other plant stuff you can buy in a package.

These refined carbs (plants) have totally been changed!

Prediabetes and Carbs

NEWS FLASH!!! Plants don’t grow in the field in a cardboard box or foil bag or in a tube!


Refined carbohydrates are very much linked to disease...and the more you eat them, the greater the likelihood you'll get a chronic disease like Type 2 Diabetes.

(More on that in a moment.)

Complex Carbohydrates Are Real Plants & Are Totally Good For You

Complex carbohydrates, on the other hand, are REAL plants as they occur in nature.

  • None of the plant has been altered
  • No part of the plant has been taken away
  • No vitamins or minerals have been removed
  • No fiber has been stripped from the plant

Complex Carbohydrates: (plants that have NOT been changed in a factory)

Whole fruits, whole veggies, whole grains, beans, lentils, potatoes, sweet potatoes, squashes, greens, and whole seeds like chia, flax, sunflower seeds and pumpkin seeds.

This sounds totally different than a box of Cheerios! (Like the difference between night and day.)

Complex carbohydrates are the most nutritious thing you can eat on this planet!

Unlike plants you buy all modified and packaged up in a bag or in a can.

How To Cook Beans For Diabetics

Whole food carbohydrates (whole plants) have been PROVEN, in scientific research, to:

  • Lower Food Costs (you'll spend less on your grocery bill)
  • Help You Lose Weight (replace refined carbs with complex carbs & you'll lose weight)
  • Lower Your Blood Pressure
  • Lower Your Cholesterol
  • Lower Your Blood Sugar
  • Increase Your Insulin Sensitivity
  • Lower Your A1C
  • Lower Your Risk of Heart Disease and Stroke

AND (Super Important!)

  • Lower YOUR Diabetes Risk – Yippee!

  • Carbohydrates (plants) Are Ok If You Eat the Right Ones

    So... Prediabetes and carbs are ok together!

    You just need to eat...

    ...the RIGHT KIND of carbohydrates!

    Which means REAL plant foods, not stuff made in a factory!

    If Complex Carbs and Refined Carbs were brothers...

    Complex Carbs would be totally 100% super nice...

    And Refined Carbs would be the brother that got abducted by an evil scientist who CHANGED his brain so now he's super, super, super evil (and totally scary)!

    So stay away from plants that have been changed.

    If you want to avoid getting Type 2 Diabetes, that is!

    Why? Because...

    Refined Carbohydrates = BAD, don’t eat them!!! Very scary!

    Complex Carbohydrates = GOOD, eat lots of them! Not one bit scary!

    Whole Grains Prevent Type 2 Diabetes!

    "Our meta-analysis suggests that a high whole grain intake, but not refined grains, is associated with REDUCED type 2 diabetes risk.... Our results support public health recommendations to replace refined grains with whole grains and suggest that at least two servings of whole grains per day should be consumed to reduce type 2 diabetes risk."

    Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. 

    European Journal of Epidemiology 2013, Nov;28(11):845-58

    Complex vs. Refined Carbohydrates

    When you have Prediabetes and Insulin Resistance...

    Complex Carbs

    Refined Carbs

    Your body is deficient in many essential vitamins and minerals.

    Complex carbohydrates have lots of the essential vitamins and minerals.

    Refined carbs have little to none of these essential vitamins and minerals.

    Your body has a VERY LOW sensitivity to insulin from chronic high blood sugars.

    Complex carbs help you to become sensitive to insulin because you eat more fiber. (Fiber helps you become VERY sensitive to insulin and lowers blood sugar.)

    Refined carbs promote insulin resistance because refined carbs are very LOW in fiber, and when eat you refined carbs your blood sugar goes too high. 

    You tend to get overweight and maybe even obese.

    Complex carbs (plants) help you lose weight.

    Refined carbs (plants) make you gain weight.

    So there you have it! Just eat complex carbohydrates and ditch all those refined carbs that have come out of a factory!

    So you CAN eat carbohydrates EVEN if you have Prediabetes! Cool!

    HUG - keeps you on track

    Want more help learning how to get rid of all those refined carbs in your life?

    Want to know how to eat lots of healthy complex carbohydrates (plants) and reverse your Prediabetes and Insulin Resistance?

    Join our Healthy U Group (Sorry, no boys allowed, this is just for the ladies.)

    Download our 95-5 Wellness Solution. Lots of help with the complex carbs...and helpful lists of all the junky refined carbs you need stop eating.

    95-5 Wellness Solution Download

    About the Author Joan Pasay

    As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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