Diabetes Plate Method for Balancing Blood Sugar

The American Diabetes Association published the Diabetes Plate Method to help you understand what should be on your plate at each meal. The Diabetes Plate Method includes non starchy vegetables, protein, carbohydrates and a beverage. You can also use the Diabetes Plate Method for balancing blood sugar. After you enjoy your plate, head out on a walk in your diabetic shoes to keep that healthy lifestyle going. 

Before we get into the details, the American Diabetes Association emphasized the importance of plate size - recommending ~9 inches across! Once you have the correct plate size, it's time to fill it up!

Diabetes Plate Method:

1) Fill half your plate with non starchy vegetables.

Examples Include:

• Asparagus
• Broccoli or Cauliflower
• Brussels Sprouts
• Cabbage (green, red, napa, bok choy, chinese)
• Carrots
• Celery
• Cucumber
• Eggplant
• Leafy greens such as kale, collards, mustard greens, or Swiss Chard
• Mushrooms
• Okra
• Grean beans, pea pods, snow peas, and sugar snap peas
• Peppers such as bell peppers and hot peppers
• Salad greens such as lettuce, spinach, arugula, endive, and other salad mixes
• Squash such as zucchini, yellow squash, chayote, spaghetti squash
• Tomatoes
  

2) Fill one quarter of your plate with lean protein foods

Examples Include:

• Chicken, turkey, and eggs
• Fish like salmon, cod, tuna, tilapia, or swordfish
• Shellfish like shrimp, scallops, clams, mussels, or lobster
• Lean beef cuts such as chuck, round, sirloin, flank, or tenderloin
• Lean pork cuts such as center loin chop or tenderloin
• Lean deli meats
• Cheese and cottage cheese
• Beans, lentils, and falafel
• Edamame
• Tofu and tempeh
• Plant-based meat substitutes
  

3) Fill one quarter of your plate with carbohydrate foods

Examples Include:

• Whole grains such as brown rice, bulgur, oats/oatmeal, polenta, popcorn, quinoa, and whole grain products (bread, pasta, tortillas)
• Starchy vegetables such as acorn squash, butternut squash, green peas, parsnips, plantain, potato, pumpkin, and sweet potato/yam
• Beans and legumes such as black, kidney, pinto, and garbanzo beans
• Fruits and dried fruit
• Dairy products like milk, yogurt, and milk substitutes (i.e. soy milk)
  

4) Choose water or a low-calories drink

Examples Include:

• Water
• Unsweetened tea
• Unsweetened coffee
• Sparkling water

To view the full article, head over to Diabetes Food Hub!