Blood Sugar & Diabetes
Prediabetes and carbohydrates: what can you still eat?
By Dorelle Thompson, APD · 29 October 2026 · 3 min read
Your doctor says your blood glucose is a little high. You hear "prediabetes" and "watch what you eat".
By dinner, you are looking suspiciously at the rice.
What about bread? Potatoes? Fruit? Do you need to replace everything in the pantry?
You don't automatically need to eliminate carbohydrates with prediabetes. The type and amount matter, along with your overall eating pattern. You can include higher-fibre, lower-GI choices such as legumes, wholegrain breads and cereals, and fruit. [1, 2] Understanding what works for you is more useful than collecting a list of forbidden foods.
First, understand the blood test
Prediabetes means blood glucose is above the normal range but below the diagnostic threshold for type 2 diabetes. It increases the risk of type 2 diabetes and cardiovascular disease. Eating habits and physical activity are important parts of reducing risk. [1]
Ask your GP what your results mean and when follow-up testing is needed. You deserve more clarity than a vague instruction to be careful.
Carbohydrates affect glucose, but foods vary
Digestible carbohydrates, including sugars and starches, contribute to glucose entering the bloodstream. Carbohydrate foods generally have the greatest direct blood-glucose effect of the main macronutrients; fibre behaves differently. [2]
But "carbs" covers oats, lentils, fruit, yoghurt, soft drinks and sweets. Those foods do not all bring the same nutrition to the meal.
Simply saying "avoid carbs" leaves you with plenty of anxiety and very little help choosing lunch.
Ask about type as well as amount
Diabetes Australia recommends higher-fibre, lower-GI carbohydrate choices. GI, or glycaemic index, compares the blood-glucose response to a standard amount of available carbohydrate in a food. A low GI does not make every product nutritious, and portion size still matters. [1, 2]
Start with your usual routine. A higher-fibre bread may be a useful change. So might including legumes, or replacing a regular sugary drink with water. You don't have to buy a trolley full of specialist products to get started.
Give the rice some company
Imagine dinner is mostly rice, with a little chicken and very few vegetables. You could review the rice portion and include more vegetables, while keeping the meal substantial enough for your needs.
For pasta, perhaps the sauce could include vegetables and lentils, fish, chicken or tofu. You are working with a familiar meal, which makes the change easier to picture.
No single rice or pasta portion suits everyone. And adding protein does not cancel the carbohydrate. Look at the amount and balance together.
For more ideas on how to build a balanced meal, see our guide to balanced eating.
Fruit has not become the enemy
Diabetes Australia's prediabetes eating guidance includes fruit. [1] You generally do not need to remove it simply because it contains naturally occurring sugar.
If you enjoy fruit, ask how it fits your individual plan. Fear alone is not a useful reason to remove it. Most fruit has a low GI.
Keep the bigger health picture in view
Physical activity, weight management where appropriate, and cardiovascular risk factors also matter. [1] Food is one part of your care plan.
If medication affects blood glucose, seek advice before making major carbohydrate changes. Keep GP follow-up in place while you work on your routine.
Just one thing to try
Choose a meal you eat often. Identify the carbohydrate food, then consider its type, amount and what is alongside it. Write down one possible adjustment and one question for your dietitian.
Questions you might be asking
Can I still eat rice or bread?
These foods can fit an individual plan. The type, amount and overall meal matter.
Is a lower-carbohydrate diet my only option?
No. The appropriate amount varies with health, preferences, activity and the nutritional quality of the plan. [2]
Get clarity about your meals
Contact Wellness Nutrition Solutions for personalised prediabetes nutrition support. We can help you turn confusing advice into practical choices you feel comfortable making.
This article provides general nutrition information. Individual needs vary. Discuss symptoms, abnormal test results and changes to clinical eating plans with your GP and appropriately qualified healthcare professionals.
