08 Nov The Diabetes Plate Method (Plus Bonus Recipes!)

The “Plate Method” is excellent practice for people who want to exercise more portion control—which is particularly important for people with diabetes.

Today we’re going to take a look at the Plate Method. And there’s some bonus recipes, too!

The Plate Method

First, grab a plate. Not too big, though: the size of our plate triggers a response in our brains that makes us want to fill it, thus increasing our portion sizes. An ideal-sized plate should be about 9 inches across.

If your dinner plates are too big and beg for copious foodstuffs, try using a smaller salad or dessert plate.

Now: imagine two lines drawn on your plate breaking it up into three sections, like so:

Fill half your plate with nonstarchy vegetables

Nonstarchy vegetables are lower in carbohydrates, 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 veggies

• 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
• 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
• Tomatoes

Bonus nonstarchy veggie recipe

Stuffed Brussels Sprouts Bites

Prep Time: 20 minutes • Servings: 12

Image and recipe courtesy American Diabetes Association

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

• 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, hummus, and falafel
• Nuts and nut butters
• Edamame
• Tofu and tempeh
• Plant-based meat substitutes

Bonus lean protein recipe

Apple Mustard Pork Chops

Prep Time: 6 hours • Servings: 4 • Cook Time: 20 minutes

Image and recipe courtesy American Diabetes Association

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

• Brown rice
• Bulgur
• Oats/oatmeal
• Polenta
• Popcorn
• Quinoa
• Whole grain products such as bread, pasta, tortillas
• Acorn squash
• Butternut squash
• Green peas
• Parsnips
• Plantain
• Potato 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)

Bonus carbohydrate recipe

Slow-Cooker Chicken and Sweet Potatoes

Prep Time: 15 minutes • Servings: 4 • Cook Time: 6 hours

Image and recipe courtesy American Diabetes Association