Eating to control blood sugar

An estimated 38.4 million people in the United States have diabetes (11.6 percent of the population). More alarmingly, one in three adults (97.6 million) have prediabetes. As physical inactivity and obesity are major risk factors for the development of diabetes, dietary and lifestyle changes are paramount in preventing this chronic disease.

The Diabetes Plate Method from the American Diabetes Association (ADA) is a helpful tool to create healthy, lower carbohydrate meals to help manage blood sugar. The size of the plate matters as this is what helps to control portion sizes. Standard dinner plates are larger than the recommended nine inches across, so you can try using a salad plate. Or, if your dinner plates have a decorative edge, the area inside the border might be around 9 inches across and you can use that as a guide when filling your plate.

The plate method limits added sugars and promotes a balanced diet focused on vegetables and protein. Carbohydrates are still part of the diet. However, they should come from high-fiber foods. Fiber and protein slow digestion, helping to stabilize blood sugar.

This is how the Diabetes Plate Method works:

Fill 1/2 of the plate with non-starchy vegetables

Non-starchy vegetables are lower in carbohydrates and high in fiber, vitamins, and minerals. These foods include asparagus, broccoli, cauliflower, Brussels sprouts, cabbage, carrots, and salad greens (lettuce, spinach).

Fill 1/4 of the plate with carbohydrates

Carbohydrates have the largest effect on blood glucose. Limiting portion size can help keep blood glucose from rising too high after meals. Healthy choices include brown rice, oatmeal, whole grain products (bread, pasta), sweet potatoes/yams, beans and legumes, fruits, dairy products (milk, yogurt, milk substitutes [e.g., soy milk]).

Fill 1/4 of the plate with protein

Proteins foods (especially those from animal sources) usually contain saturated fat, which can increase the risk of heart disease. Choose lean cuts of meat and low-fat cheeses. Good protein foods include chicken, turkey, eggs, fish, shellfish.

Choose water or a low-calorie drink

To complete the meal, drink mostly water. You can also choose a zero-calorie beverage such as diet soda, unsweetened tea or coffee, infused water, or sparkling water without added sugar.

Did you know?

• Exercise can help lower A1C, which measures the average amount of sugar in the blood over the past three months.
• Lack of sleep can affect A1C levels. According to the American Sleep Foundation, even partial sleep deprivation over one night increases insulin resistance, which can increase blood sugar levels.

Utilizing the diabetes plate method can help you to choose healthy, balanced food choices and portion foods to maintain a healthy body weight and allow for better blood glucose management.

Dietitians at Horizon Health provide nutrition counseling for people with diabetes and prediabetes, as well as those who want to improve their health and wellness. For more information, call (217) 466-4939.