The Diabetes Plate Method makes it simple to prepare nutritious meals that can control blood sugar. Without any counting, calculating, weighing, or measuring, you can use this technique to make meals that are correctly portioned and have a healthy balance of vegetables, protein, and carbohydrates. You only require a plate!
Fill half your plate with non-starchy vegetables
Due to their decreased carbohydrate content, non-starchy veggies do not significantly increase blood sugar levels. They are a crucial component of a healthy diet because they are also rich in vitamins, minerals, and fibre. You may obtain enough servings of these superfoods if you cover half of your plate with non-starchy vegetables.
- Cauliflower or Broccoli
- sprouts, Brussels
- Cabbage (green, red, napa, bok choy, chinese)
- Leafy greens like Swiss chard, kale, collards, or mustard greens
- Okra Green beans, snow peas, sugar snap peas, and pea pods
- bell peppers and hot peppers, among others
- salad greens such endive, arugula, and spinach as well as various varieties of salad mixtures
- squash like spaghetti, chayote, yellow squash, zucchini
Fill one quarter of your plate with lean protein foods
Foods enriched in protein are referred to as “protein foods,” and examples include fish, chicken, lean meat, soy products, and cheese.
Saturated fat, which is commonly found in protein diets (particularly those derived from animal sources), may raise your risk of heart disease. Lean proteins are a better option because they include less fat and saturated fat.
Remember that some plant-based proteins (such as beans and legumes) contain significant amounts of carbs.
Beans and other pulses are examples of plant-based protein diets that are also heavy in carbs
Lean protein foods include, for instance,
- chicken, turkey, and eggs.
- Fish such as swordfish, salmon, cod, tuna, or tilapia
- Shrimp, scallops, clams, mussels, or lobster are examples of shellfish.
- Lean beef cuts like tenderloin, chuck, round, sirloin, or flank
- Lean pork chops like tenderloin or centre loin chop
- slim deli meats
- Cottage cheese and cheese
Sources of protein in plants:
- lentils, hummus, falafel, and beans
- nut butters with nuts
- Soy crumbles and tofu
- Plant-based alternatives to meat
Fill one quarter of your plate with carbohydrate foods
Grain products, starchy vegetables, beans and legumes, fruit, yoghurt, and milk are examples of foods that are higher in carbohydrates. The largest impact of these foods on blood sugar is shown.
It can be beneficial to keep blood sugar levels from climbing too high after meals if you keep your share of carbohydrates to one-fourth of your plate.
Examples of carbohydrate foods:
- Brown rice, bulgur, oats/oatmeal, polenta, popcorn, quinoa, and other whole grains are examples of whole grains (bread, pasta, tortillas)
- Acorn squash, butternut squash, green peas, parsnips, plantains, potatoes, pumpkin, and sweet potatoes/yams are examples of starchy vegetables.
- legumes and beans, including garbanzo, pinto, kidney, and black beans
- both fresh and dried fruits
- Milk, yoghurt, and milk substitutes are dairy products (i.e. soy milk.
Choose water or a low-calorie drink
The best option is water because it has no calories or carbohydrates and doesn’t affect blood sugar levels. Other possibilities for drinks with no or few calories include:
- No-sugar-added tea (hot or iced)
- caffeine-free coffee (hot or iced)
- Spiked water and club soda
- Sparkling water without sugar or flavoured water
- soda or other diet drinks