Controlling and balancing your total carbohydrate intake is critical if you have diabetes or pre-diabetes. Many people wrongly believe that they should be looking for low-sugar or sugar-free foods. This is most definitely not the case—especially for runners! Work with your doctor to determine how much carbohydrate is appropriate for your needs.
People with diabetes must look at the total amount of carbohydrate contained in each meal or snack, and then balance that with adequate amounts of fiber, protein, and good fats. A typical meal might include no more than 30-45 grams of total carbs. Runners with diabetes and pre-diabetes need to eat carbs with most meals, but must limit the amount they eat per meal. For example: 1/2 cup rice and 1/2 cup of beans plus 1-2 cups of leafy green veggies plus a palm-sized serving of lean protein would make a healthy dinner for a diabetic runner. These tips can get you started, but you should also consult a Registered Dietitian or a C.D.E. (Certified Diabetes Educator) to ensure that your diet meets your nutritional needs.