Eat Within Your Carbohydrate Tolerance

Great confusion surrounds carbohydrates and whether or not they can be part of your healthy nutrition plan. Step #5 in building a sustainable plan is to eat within your carbohydrate tolerance.
Right now, based on the conditions inside your body, you can eat a defined amount of carbohydrate without causing your blood sugar to rise abnormally high. Your activity level, muscle mass, sleep, stress level, fat storage, etc. define your individual carbohydrate tolerance. When you eat within this limit, your blood sugar remains normal.
How to eat within your carbohydrate tolerance:
Understand your carbohydrate limit
It's likely that you can eat 15-30 g of carbs per meal or 50-100 g of carbs per day
If you're hemoglobin A1c is coming down, that is evidence you're making progress
Testing your blood sugar, either by finger-stick testing or CGM (continuous glucose monitoring) is an optional tool that can help you directly measure your carb tolerance
Improve your carbohydrate tolerance
Improve your activity level
Increase your muscle mass
Eat quality carbohydrates and limit low quality carbs (refined grains and added sugars)
Work on sleep quality and stress management
As a final thought, eating your protein and/or your fiber containing foods first can limit the spike in your blood sugar level caused by the carbs in your meal.
Learning to eat within your carbohydrate tolerance will accelerate your progress reversing prediabetes and building a sustainable healthy eating plan that will work for you.
Exercise:
Choose one or more of the following:
Keep a food log for 24 hours and then estimate your carbohydrate intake for each meal
Select 1-2 carbohydrates you eat routinely that you could upgrade to higher-quality, and institute a plan to do make it happen
Decide if blood sugar testing would be helpful feedback for you to help you understand your carbohydrate tolerance
Cheers,
Dr. Topher Fox
Book your appointments.
for appointments visit us at www.thealpinec...
or call 720-923-7209
500 Discovery Pkwy, Suite 150, Superior, CO 80027
Dr. Topher Fox is a board-certified endocrinologist who has been in practice for more than 20 years in Colorado and currently works at The Alpine Center for Diabetes,
Endocrinology, and Metabolism, PC, in Superior, which he co-founded in 2019.
Dr. Fox has a longstanding interest in helping people who have thyroid disease, including thyroid nodules and thyroid cancer. His passion is combining endocrine science, psychology, personal development, and encouragement in new and creative ways to help people make meaningful, lasting changes in their health and vitality, especially as it relates to treating diabetes, prediabetes, fatty liver disease, and obesity.
After receiving his medical degree from the University of Colorado School of Medicine, he completed his residency in internal medicine at the University of Utah Medical Center and his fellowship at the University of Virginia Health Sciences Center.
Dr. Fox has been recognized as a Castle Connolly Top Doctor for the past 10 years and has received the local Top Doctor accolade in 5280 Magazine in 2023. Each recognition was achieved through peer-nomination and highlights physicians who go above and beyond to provide the highest quality care for patients.

[@sheikrizwanbasha]

Limiting carbs at breakfast will increase tolerance to lunch and dinner.

[@PinkFlowers365]

thank you!

[@user-cu3xn4xj3i]

I've been incorporating in my meal in small amounts. For example, a banana. I made peanut butter, banana, nut, seed and cacao balls and my blood sugars have been lower and stable.

[@chrd2908]

Below 140 after a meal - Is that 2 hours after a meal or 30 mins after a meal?

[@dholz9057]

Great question!
Drives me crazy that this is not specified time after time.
I see 160 at times after a meal but back to baseline after 2 hours.
If it is to NEVER to be above 140, as it seems he is saying,
then I wish Dr Fox would reference the study relating to this
in the video or comments.