With diabetes, it is important to eat balanced meals for your health. Therefore, you need to know if your food intake is suitable for your blood sugar levels or not. Diabetes Plate Method is a stress-free and simple guide to managing your meals. You do not need carb counting, make calculations, weigh, or do anything hectic — all you need is a plate. Yes, that’s it!
How do I Use the Diabetes Plate Method?
All you need to start with the diabetes meal planning plate method is, well— a plate, and preferably a 9-inch one. Suppose that the plate has an imaginary line dividing it into three sections. You must fill:
- Half of your plate with non-starchy vegetables.
- One-quarter of your plate with protein foods.
- ne-quarter of your plate with carbohydrate foods.
1. Non-starchy Vegetables:
Non-starchy vegetables are suitable for people with diabetes. They are essential for a healthy diet, as non-starchy vegetables are low in carbohydrates and thus, do not raise your blood sugar levels. Not only this, but non-starchy vegetables are also rich in minerals, fibers, and vitamins. Therefore, these superfoods must be a part of your everyday diet. Non-starchy vegetables include:
- Broccoli
- Celery
- Carrots
- Asparagus
- Mushrooms
- Brussel Sprouts
- Among many other vegetables.
2. Lean Protein Food:
Lean protein foods are comparatively healthier than protein foods, like those from animal sources, as they are not rich in saturated or fat. They include options for both; those who like to eat meat and those who prefer plant-derived food. Lean foods for diabetes plate method include:
- Chicken
- Turkey
- Eggs
- Cheese & cottage cheese
- Lean pork or lean beef.
And plant-based options like:
- Falafel
- Hummus
- Beans
- Tofu
3. Carbohydrate Foods:
The final quarter of the diabetes plate method includes carbohydrate foods, and they tend to increase your blood sugar level. Therefore, it is better to limit them to a quarter of your plate, and in this manner, your blood sugar will remain under control after meals. Carbohydrate food includes:
- Starchy Vegetables (green peas, potato, pumpkins, sweet potato, etc.)
- Whole Grains (brown rice, oatmeal, and products like bread, pasta, and tortillas)
- Dairy Products
- Fruits
- Dry Fruits
- Beans (black, kidney, garbanzo, pinto)
4. Beverages:
Now that you have made your plate using the plate method for diabetes, we discuss beverages. It is best to have water with your meal. Not only is water good for your skin, but it has numerous other benefits as well. For instance, water has zero calories and no carbohydrates, which means it does not affect your blood sugar. However, if you wish to have any other beverage, you can always go for other low-calorie options like:
- Sparkling Water
- Unsweetened Tea or Coffee.
- Diet Sodas or Drinks.
Conclusion
To conclude, the diabetes plate method is an effective and simple way to manage your meals. Moreover, it helps keep your blood sugar in check. Thus, following the diabetes plate method will give you a balanced meal and keep you healthy. Do you want any consultation regarding diabetes or have any other health-related queries in mind? You can schedule an appointment with Aqeeq Internal Medicine at 832-786-8195 or request an appointment on our website.