The Diabetes Plate Method – A Great Way Of Healthy Eating

As we go ahead with our ‘limit sugar’ mission, I would share my experience on the Diabetes Plate Method. Be it controlling blood sugar levels, diabetes management or shedding some pounds, this method surely has something great to offer.

The Diabetes Plate Method

It was when, in the pursuit of healthy eating options, I came across an amazing way to ‘cut sugar’. We are aware of My Food Plate – but now there is something called The Diabetes Plate Method.

As given by The American Diabetic Association (ADA), it’s the easiest way to plan healthy meals and manage blood sugar levels. It’s a healthy balance of veggies, protiens and carbs – the best part being that we can follow it as a routine even with some of our favourite dishes.

How to plan? What to include?

The Diabetes Plate Method recommends a nine inches across plate that would be ideal for the suggested portion sizes.

Step 1 – Half the Plate – Non starchy veggies

Fill half the plate with non- starchy vegetables. These are rich in vitamins, minerals and fiber. Healthy in every way – Just go for it!!

• Cauloflower or Broccoli
• Capsicum
• Cabbage, spinach
• Carrots
• Cucumber, green salads
• Tomatoes
• Lady’s finger, eggplant
• Lettuce, Celery
• Red and yellow bell peppers
• Zucchini, Mushrooms

Step 2 – One Fourth Plate – Lean Protiens

Fill one quater of the plate with lean proteins, including both plant and animal foods. Muscle strength, repair and strength – just the right choice!!

• Lentils, pulses
• Paneer,
• Tofu, Soy
• Eggs, Chicken, turkey
• Fish, like salmon, mackerel, and shellfish
• Lean meats

Step 3 – One Fourth Plate – Carbs

The most popular one – The Carbs!! These foods have the greatest effect on blood sugar levels. So we must go easy and limit them to only one-fourth of the plate.

• Whole Grain based foods – Quinoa, Oatmeal Breads, Rice, and Cereals
• Starchy veggies like green peas, potatoes
• Starchy beans and legumes
• Fruits and dry fruits
• Milk, yoghurt

Step 4 – Water or Low Calorie Drink

Fluids help prevent dehydration and maintain health in many ways. We just need to grab the right drink!!

• Water
• Coffee or ‘Tea without sugar‘
• Flavoured water
• Fruit infused water

So, that’s it. Seems easy right! Try it out and share your experiences.

I too have tried it and have some interesting recipes to share as well. Keep reading, will soon share more on this……………Till then – enjoy our ‘Limit Sugar’ Mission