I agree 100% with the metabolic indicators, the fact that an eating habit that’s sustainable long-term is pivotal, and that exercise — both cardio and resistance — is also incredibly important for a healthy body. However, while it is true 500g of carbs would be tough to do when pre-diabetic, it depends on what those carbs are.
If you eat something that’s high on the glycemic index, for sure your insulin will spike and become out of whack. In contrast, breaking fasts or starting your day with something low on the index — such as oatmeal, most fruits, non-starchy vegetables — then you should be okay.
And just because Type II diabetes might have a genetic factor to it should not mean you should give up on reducing and even reversing the fact that you’re pre-diabetic. A tip to reduce insulin resistance is to actually practice Intermittent Fasting. Just be sure that when you break your fast, you break it with those foods I listed above, so that your insulin stays relatively flat-lined throughout your day.
It’s a tough road to conquer. Yes, exercise is a chunk of it, but I still firmly believe 85% of having a healthy body has to do with what you ingest. Love the input here VCT, great to have perspective from someone who’s dealing with metabolic issues. I’m rooting for you, you freaking got this! (In your case, I would say at most 300g of carbs, filling yourself up more with delicious protein and fats.)