Dealing with a health condition often invites restrictions, especially when it comes to food— stay away from desserts, cut down on carbs, don’t eat fried food, avoid fruits with high sugar content… are common things people tell those managing a chronic condition like diabetes. But ‘eating right’ isn’t simply about avoiding specific foods or food groups. It is about understanding the relationship between your food intake and the impact it has on your health, and following a nutrition plan that supports your diabetes management in the best possible way.

We all know that diabetes care involves careful meal planning, but did you know, when and how you eat your food can also impact your glucose levels? This means, with some planning, you can continue savoring the dishes you love, while also keeping your health in check.

The key to managing the blood sugar battle is crafting a nutrient balance that lowers the glycemic index (GI) of your meal. GI is your gauge for how various foods affect your blood sugar. High-GI foods cause rapid glucose spikes, while low-GI ones keep your glucose levels steady. So the right food combinations and proportions can help you stabilize the GI of your meal and regulate your glucose levels.

Portion your plate

How do you ensure that you’re balancing your nutrients in each of your meals? The Diabetes Plate Method is a great way to plan your diet consciously, and regulate your glucose levels. Here’s how you can follow it:  

Veggie-power

Fill half your plate with non-starchy vegetables like cauliflower, broccoli, spinach, eggplant, peppers etc. Not only are they low in carbohydrates, but they’re also packed with vitamins, minerals and fiber and leave you feeling full for longer. The fiber helps slow down the sugar spike that other foods may cause.

Pack in the protein

Next up, reserve a quarter of your plate for lean protein. Think chicken, fish, tofu, or wholesome beans. Protein provides you with a steady stream of energy, and when it comes to keeping hunger pangs at bay, protein has your back! You could consider including a scientific protein supplement to ensure you meet your protein requirement.

Mark your carbohydrate territory / Make room for carbohydrates

The remaining quarter of your plate is reserved for carbohydrates. Rice, pasta, bread—pick your pleasure. This lets you enjoy your carbs, while also controlling the amount you ingest. You can also seek out low-GI carbs like quinoa, oats, and whole-grain bread to put the brakes on blood sugar fluctuations.

Your meals may not always fit into neat sections on your plate. But you can use this method, even for dishes like pizzas, burgers, sandwiches, and soups that combine different nutrition groups— identify the different foods in the dish and think about where they would fit on your plate. For example, in a sandwich, the bread is the carbohydrate, and the filling is your non-starchy veggies or a protein of meat or cheese.

Eat in moderation

Overindulging in any food can nudge your blood sugar in the wrong direction, even when you have healthy food on your plate. So keep an eye on your portion sizes, even when you’re following this method.