The Diabetes Plate Method, created by the American Diabetes Association, is a simple and effective meal planning method to help people with diabetes manage blood sugar levels and even lose weight.

And losing weight can lead to a better lifestyle — according to multiple studies, people who lose 5-10 percent of their bodyweight have a more than 50 percent chance of going into remission.

Type 2 diabetes is, unfortunately, a big problem in the United States. The Centers for Disease Control and Prevention states 34 million Americans have diabetes, and 90-95 percent of them have Type 2. Historically, this kind of diabetes has been found in older adults, but in recent years teenagers and even children have been diagnosed with it—at the same time obesity rates have been escalating in the country.

Symptoms of Type 2 diabetes include extreme thirst, feelings of tiredness, dry skin, sores, and more.

So obviously, the answer to controlling and preventing diabetes is to manage your weight. Of course, that’s a lot easier said than done and people with diabetes need to pay extra attention to what they put on their plate. Luckily, the aforementioned Diabetes Plate Method makes it foolproof.

Instead of counting carbs and measuring portions, you can use your plate as a visual guide to create balanced, diabetes-friendly meals. Here is a look at the five steps in this method and several examples of how to create a plate.

Before you begin, start with a dinner plate that is about 9-inches in diameter. If you’re someone who needs more calories than average, use a larger plate such as an 11- or 12-inch dinner plate. If you have lower calorie needs, you may decide to use a slightly smaller plate like an 8-inch dinner plate.

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Step 1: Fill half your plate with non-starchy vegetables

Vegetables are brimming with vitamins, minerals, fiber, and phytochemicals (natural plant compounds that help fight and prevent disease). With so few calories and carbs, you can enjoy more non-starchy vegetables on your plate. Non-starchy vegetables include artichokes, broccoli, asparagus, carrots, cabbage, cucumbers, leeks, mushrooms, peppers, sprouts, Swiss chard, and tomatoes.

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The American Diabetes Association

Step 2: Fill one-quarter of your plate with lean protein

Protein foods in the Diabetes Plate Method include fish, poultry, lean meats, soy products, and cheese. Plant-based proteins like beans, lentils, soy, nuts and nut butters, or tempeh they are higher in carbs than animal proteins but can still be included in the Diabetes Plate Method. If you choose to fill your plate with plant-based proteins then know that your plate may be slightly higher in carbs, however you can choose to make a few simple swaps from higher to lower-carb based starches or plant-based proteins. For example, if you choose a high carb protein like beans or lentils, then try to choose a lower-carb vegetable to add to the quarter of your plate reserved for carb foods.

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Oleksandra Naumenko

Step 3: Fill the other quarter of your plate with carbohydrate foods

In the Diabetes Plate Method, carbohydrate foods include grains, starchy vegetables, fruits, and milk and yogurt. When choosing grains, select whole grains such as brown rice, rolled oats, quinoa or amaranth. Starchy vegetables include acorn squash, butternut squash, corn, green peas, parsnips, plantain, potato, and pumpkin.

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Step 4: To complete your meal, add water or another very low-calorie or zero-calorie drink

Don’t forget that beverages also have an effect on blood sugar. It’s important to stay hydrated and water is your best choice when it comes to hydration. Avoid drinks like regular soda, fruit punch, fruit drinks, energy drinks, sports drinks, sweet tea, and other sugary drinks. Juice, even 100% fruit or vegetable juice, can quickly raise blood sugar and should be avoided.

Besides water, other low or zero-calories drinks include diet soda, seltzer, club soda, plain hot coffee and tea without added ingredients like cream and sugar, plains iced coffee or iced tea without added ingredients like milk, cream, sugar, and non-dairy milk.

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Step 5: Choose healthy fats in small amounts

Healthy fats may be added to any part of your plate. For cooking, use plant-based oils like olive or canola. For salads, some healthy fat additions include nuts, seeds, avocado, and vinaigrettes. Try to choose protein foods that naturally contain healthy fats like fatty fish (salmon and tuna).

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The American Diabetes Association

Sample Plates

Here are sample plates using the American Diabetes Association’s Diabetes Plate Method that are from my cookbook The Create-Your-Plate Diabetes Cookbook: A Plate Method Approach to Simple, Complete Meals published by the American Diabetes Association.

Breakfast
Apple Pie Parfaits

Lunch
Turkey, Walnut and Pomegranate Salad with Pomegranate Vinaigrette
1 medium whole-wheat roll
1 teaspoon trans fat-free margarine

Dinner
Sheet Pan Chicken with Artichokes and Onions
Mashed Red Potatoes
Mushroom Soup