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Managing type 2 diabetes

The Diabetes Plate is an easy way to build healthy, lower-carb meals to help you manage blood sugar. No counting or measuring needed. All you need is a 9-inch plate.

If your dinner plates are bigger, use a salad plate or just fill the center 9-inch area.

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Step 1: Fill half your plate with vegetables
These are low in carbs and high in fiber, vitamins, and minerals.
Examples:

  • Broccoli, carrots, cabbage, spinach, lettuce
  • Zucchini, squash, tomatoes, peppers
  • Okra, mushrooms, green beans, cauliflower
  • Nopales (cactus), eggplant, cucumbers

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Step 2: Fill one-quarter with protein
Choose lean meats or plant-based proteins to protect your heart.
Examples:

  • Chicken, turkey, eggs
  • Fish (like salmon or tilapia), shrimp
  • Lean beef or pork
  • Beans, lentils, tofu, nuts, hummus

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Step 3: Fill one-quarter with starches or grains
Carbs raise blood sugar the most, so keep portions small.
Examples:

  • Brown rice, whole grain bread or tortillas
  • Sweet potatoes, corn, peas, plantains
  • Beans, lentils
  • Fruit, yogurt, milk (or soy milk)

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Step 4: Choose water or low-sugar drinks
Best choices:

  • Water (plain or sparkling)
  • Unsweetened tea or coffee
  • "Diet" or "Sugar Free" drinks every now and then