Diabetes Diet Plan | Diabetes Foods to Eat I Diabetes Plate Method | Diabetes Diet Plan for Blood Sugar COntrol
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Here is extra information about Diet Plan Plate Method:
Fill half your plate with nonstarchy vegetables.
Nonstarchy vegetables are lower in carbohydrate, so they do not raise blood sugar very much. They are also high in vitamins, minerals, and fiber, making them an important part of a healthy diet. Filling half your plate with nonstarchy vegetables means you will get plenty of servings of these superfoods.
Examples of nonstarchy vegetables:
Broccoli or Cauliflower
Cabbage (green, red, napa, bok choy, chinese)
Leafy greens such as kale, collards, mustard greens, or Swiss Chard
Green 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
2. Fill one quarter of your plate with lean protein foods
Foods high in protein such as fish, chicken, lean beef, soy products, and cheese are all considered “protein foods.”
Proteins foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. Lean proteins are lower in fat and saturated fat, making them a healthier choice.
Keep in mind that some plant-based protein foods (like beans and legumes) are also high in carbohydrates.
Examples of lean protein foods 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
Plant-based sources of protein:
Beans, lentils, hummus, and falafel
Nuts and nut butters
Tofu and tempeh
Plant-based meat substitutes
3. Fill one quarter of your plate with carbohydrate foods
Foods that are higher in carbohydrate include grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk. These foods have the greatest effect on blood sugar.
Limiting your portion of carbohydrate foods to one quarter of your plate can help keep blood sugars from rising too high after meals.
Examples of carbohydrate foods:
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)
Looking for more inspiration? Check out this article for more tips and recipes for meal planning with the plate method.
4. Choose water or a low-calorie drink
Water is the best choice because it contains no calories or carbohydrates and has no effect on blood sugar. Other zero- or low-calorie drink options include:
Unsweetened tea (hot or iced)
Unsweetened coffee (hot or iced)
Sparkling water/club soda
Flavored water or sparkling water without added sugar
Diet soda or other diet drinks
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