Living with diabetes doesn’t mean giving up delicious food. It’s about making smart choices that keep your blood sugar stable while providing essential nutrition. Here’s how to build your plate for better health.
The Plate Method: Your Simple Guide
Divide your plate into three sections:
- ½ non-starchy vegetables (spinach, broccoli, peppers)
- ¼ lean protein (chicken, fish, tofu)
- ¼ quality carbohydrates (brown rice, quinoa, sweet potatoes)
This balanced approach helps prevent blood sugar spikes while ensuring you get necessary nutrients.
Best Food Choices for Stable Blood Sugar
Fiber-Rich Foods
- Vegetables: leafy greens, cauliflower, carrots
- Legumes: lentils, chickpeas, black beans
- Whole grains: oats, barley, whole-wheat bread
Healthy Proteins
- Fish: salmon, tuna, mackerel
- Lean meats: skinless poultry, lean beef cuts
- Plant proteins: tofu, tempeh, nuts
Smart Fats
- Avocado, olive oil, nuts, and seeds
Foods to Limit
Reduce or avoid:
- Sugary drinks and desserts
- White bread, pasta, and rice
- Processed snacks and fried foods
- High-sugar fruits (in large quantities)
Practical Tips for Success
- Read nutrition labels carefully
- Cook at home more often
- Stay hydrated with water
- Plan meals ahead
- Practice portion control
Remember, consistency is key. Small, sustainable changes to your eating habits can make a significant difference in managing your diabetes and overall health.