A Simple Nutritional Plan for Type 2 Diabetes
The number of people living with diabetes is increasing(1) it is estimated that over 35 million Americans have type 2 diabetes.2 If you are diagnosed with diabetes, these basic nutritional guidelines will help you manage it. Read on if you would like to learn a simple method called "the Diabetes Plate Method" for meal planning.
Diabetes occurs when your blood glucose, also called blood sugar, is consistently too high. When blood sugar increases, our body produces a hormone called insulin that helps glucose move into your cells. The cells then use glucose for energy to function properly. With type 2 diabetes, your body does not use insulin effectively, so your blood sugar remains higher. You are more likely to get type 2 diabetes if you are overweight, inactive, or have a family history of it.3 A healthy lifestyle, including regular exercise and a balanced diet, can help reduce the risk of developing diabetes.1
People with diabetes often find it helpful to learn about what, when, and how much food to eat. Healthy food choices and tracking eating habits help support healthy blood glucose levels. The Diabetes Plate Method is an easy visual guide that helps you prepare a balanced meal. This method helps you create the right balance of non-starchy vegetables, protein foods, and starchy foods. You may find it easier to use this method instead of counting carbohydrates or calories.
Start with a plate that is 9 inches across. Then follow these four simple guidelines on how to prepare a balanced meal for blood sugar management:4
1. Fill half of your plate with non-starchy vegetables:
Non-starchy vegetables are low in starch and high in fiber. The fiber in these vegetables helps balance blood sugar because it slows down digestion.5 The low starch content means little glucose enters your blood, and little insulin is needed to process it. Include non-starchy vegetables such as cucumber, peppers, tomatoes, lettuce, spinach, cauliflower, onion, or any others you enjoy. Try incorporating vegetables into your meals by adding a salad, slaw, and roasted or sauteed vegetables.
2. Fill one-quarter of your plate with lean protein foods:
Adding protein to your diet helps keep glucose levels balanced during the day. Both lean animal and plant-based proteins can be added to meals. Protein helps your body repair and make new cells. It also keeps you satisfied between meals and may help prevent cravings and snacking throughout the day. Protein takes longer to digest, so it slows glucose absorption.
Good sources of protein foods include chicken, fish, turkey, eggs, dairy, lentils, nuts, seeds, beans, edamame, and tofu. Red beans with brown rice as a meal or vegetable split pea soup as a side dish are examples of high-protein foods. You can get extra protein from snacks, such as Greek yogurt, nuts, or cheese sticks.
3. Fill one-quarter of your plate with starchy foods:
Starchy foods are high in carbohydrates. It is best to include starchy foods like grains and potatoes on one-quarter of your plate. This will help to provide you with the energy you need until your next meal or snack. When starchy food is paired with fiber, fat, and protein in a meal or snack, it helps to maintain balanced blood sugar levels.
Starchy grain foods include brown rice, quinoa, bread, pasta, rice, oats, and bulgur. Starchy vegetable foods include all potatoes, corn, and winter squash like pumpkin and acorn squash. Try cooking brown rice or quinoa on the stovetop or in a rice cooker as an option for a starchy grain. Another example is to bake sweet potatoes or squash as an option for starchy vegetables.
4. Drink water or other unsweetened beverages:
Water and unsweetened drinks are the best options because they have low or no sugar content. Some examples are water, unsweetened tea, flavored sparkling waters, herbal teas, and flavored water with fruit slices.
Let us put it all together and design a meal:
Breakfast: A sandwich with two eggs (¼ plate) with two slices of toasted whole-wheat bread (¼ plate), sauteed mushrooms and spinach (½ plate), with a beverage such as black coffee.
Lunch: Curried tofu (¼ plate) with brown rice (¼ plate), steamed vegetables (½ plate), and water.
Dinner: Baked salmon (¼ plate) with sweet potato (¼ plate), and mixed roasted vegetables such as zucchini, carrots, brussels sprouts (½ plate), and unsweetened iced tea.
The Plate Method is a simple way to plan your meals and prepare a meal with the right balance of non-starchy vegetables, lean protein, and starchy foods. These tips can help you to balance your blood sugar if you have diabetes. You may also benefit from individualized advice to fit your needs, lifestyle, food preferences, and budget. Shahnaz Farahani, a nutritionist and Registered Dietitian can teach you about customized nutrition plans to keep your blood glucose levels within a normal range.
References:
1- Khazrai YM, Defeudis G, Pozzilli P. Effect of diet on type 2 diabetes mellitus: a review. Diabetes Metab Res Rev. 2014;30 Suppl 1:24-33. doi:10.1002/dmrr.2515
2- American Diabetes Association, Statistics About Diabetes, updated 7/28/22, Accessed February 2, 2023, https://diabetes.org/about-us/statistics/about-diabetes
3- Lascar N, Brown J, Pattison H, Barnett AH, Bailey CJ, Bellary S. Type 2 diabetes in adolescents and young adults. Lancet Diabetes Endocrinol. 2018;6(1):69-80. doi:10.1016/S2213-8587(17)30186-9
4- American Diabetes Association, Eat good to feel good, Accessed January 7, 2023, https://diabetes.org/healthy-living/recipes-nutrition/eating-well
5- Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020;17(3):e1003053. Published 2020 Mar 6. doi:10.1371/journal.pmed.1003053
