When it comes to building the perfect pre-diabetic diet, there’s one food group that comes under intense debate more than any other: carbs. Indeed, there are plenty of people on either side that argue both for and against carbohydrates. However, the truth is that carbohydrates are not the enemy at all, and every pre-diabetic diet needs carbs in order to really be considered balanced.

The main reason why many people feel that carbs are bad for a pre-diabetic diet is because they are assuming that all carbohydrates massively affect blood sugar levels. The primary type of carbohydrates that affect blood sugar levels are simple carbohydrates that break down into sugars quickly. These include white sugar, white flour, simple starches like what’s found in potatoes, as well as white rice. These processed and refined carbohydrates tend to spike blood sugar levels, causing a short term energy boost. However, that energy is definitely short-lived; there is usually a sharp crash that comes later.

If you’re looking for carb recommendations for pre-diabetic people, there’s a few carbs that you might want to add into your pre-diabetic diet. You can start with whole grain rice made form one hundred percent whole wheat. You can also add in whole wheat pasta, since these carbohydrates do not spike blood sugar levels the way that their simple carbohydrate counterparts do.

There are other carbs to try, such as the carbohydrates in vegetables — you can add in some vegetables that might be a little higher in carbohydrates than other foods, since they come packed with fiber as well. When combined with the high amount of fiber, the carbohydrates will take longer to actually work through the bloodstream than simple carbohydrates.

Overall, there are plenty of carb recommendations for pre-diabetic people, and with so many options to choose from, there’s no need to be afraid of carbohydrates — add carbohydrates to a pre-diabetic diet today!