Second question first:

A Carbohydrate is either a sugar, starch, fiber or polyol (sugar alcohol)

Only Sugars and Starches "count" when talking about effecting blood sugar - some polyol's contain digestible carbs, but the ones we tend to see in "no sugar added or sugar free" products are "zero carb"

So when you look at a nutrition label and it says that 3/4 cup of Bran Flakes (as an example) contains 28 grams of Carbs and 5 grams of fiber (which is included in that 28 total) you subtract the 5

So in my example 3/4 cup of Bran Flakes = 28-5 = 23 "net" carbs

If there was polyols in the product as well, you would likewise subtract them

Now, how many should a Pre-Diabetic eat a day?

The answer is as much as your slightly compromised system can handle

What I mean is:

Every Type 2 including Pre-Diabetics have "some level" of insulin resistance and may also have a slight to significant insulin production problem

Being pre-diabetic means "you have a deficit" in either or both. But YOUR deficit is unique to you - we all have different levels so we can only tolerate as many carbs as our individual system can handle after which we need meds to cope with them

The dietary standard is 40-60 carbs per meal

But that standard makes the assumption that if that amount pushes you over the edge it "will be" treated with meds

Effectively as a Pre-Diabetic if you consume 40-60 carbs per meal you WILL be diagnosed with Type 2 eventually, because that is too many for "any" compromised system

To try and prevent it becoming Type 2, you should restrict to 130 net carb per day and if your follow up A1C is still going in the wrong direction then you cut that number further and eventually through trial/error you will figure out "Your Carb Number"

Mine personally is no more that 35 per meal, Henry's @A DiabetesTeam Member is about 4 per meal - you can't look at what works for Bob or Mary when trying to figure your number

Mentioned Users

A Diabete...

Most diabetics can handle 100-130 net carbs daily.
That's a good place to start.

Keep both your before meal numbers and 2 hour numbers in the nondiabetic range of 4.0(72 usa) to 7.8(140 usa).

If you can't keep your numbers in the nondiabetic range, try halving your net carbs.

Net carbs is total carbs (sugars and carbs) minus fiber.

GrahamLamb You're amazing with your knowledge. Thank you.