You fill half your plate with nonstarchy vegetables, one-quarter of your plate with protein foods, and the remaining quarter with carbohydrate foods such as whole grains and fruits. The Diabetes Plate Method divides a standard 9-inch plate into three sections. The Diabetes Plate Method is an easy way to think about and plan balanced, diabetes-friendly meals without having to measure, calculate, or count carbohydrates. Share on Pinterest Illustration by Brittany England Consulting your diabetes care team and nutritional experts is always a good first step in figuring out what meal plans and food choices may be best for you. Many eating styles focus on limiting carb consumption, but not all of them may work for you. This type of eating pattern may not work for everyone, as it can be challenging to stick with and can present risks for people who have kidney disease or are at risk for eating disorders. You might also consider a low carb diet, which research suggests can be beneficial for people with diabetes and may help reduce the amount of insulin you need to take each day. However, the ADA’s Standards of Care note that many people with diabetes get about 45% of their daily calories from carbs, including complex carbs, fruits, and vegetables. Rather, all eating plans should be individualized. Your healthcare team or a dietitian can provide you with a target carb number for meals and snacks.Īccording to the American Diabetes Association (ADA), there is no set carb target for all people with diabetes. While calories remain important, if you have diabetes, you’ll also need to keep track of your carbohydrate intake. Why are carbohydrates important when choosing diabetes-friendly meal plans? Eating habits that include regular meals and snacks throughout the day may be better suited to losing weight with diabetes than what you may typically think of with short-term “diets” and those that involve long periods without food. When you have diabetes, managing your blood sugar is very important.
Weight loss pills and starvation-style eating aren’t recommended, but many popular meal plans can be beneficial. But if you have diabetes, choosing a type of eating plan that isn’t right for you can be harmful to your health. How much water do you need.What diabetes eating styles can help with weight loss?Įating healthfully is important for anyone who is trying to lose weight. doi:10.2337/dci19-0014Īcademy of Nutrition and Dietetics. Nutrition therapy for adults with diabetes or prediabetes: a consensus report.
Macronutrients, food groups, and eating patterns in the management of diabetes: a systematic review of the literature, 2010. Wheeler ML, Dunbar SA, Jaacks LM, Karmally W, Mayer-Davis EJ, Wylie-Rosett J, Yancy WS Jr. Dietary patterns emphasizing the consumption of plant foods in the management of type 2 diabetes: A narrative review. Salas-Salvadó J, Becerra-Tomás N, Papandreou C, Bulló M. Diabetes diet, eating, & physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. Prediabetes - Your chance to prevent type 2 diabetes. Keep high fiber carbohydrates on hand for meals and snacks so that you have a blood sugar-friendly option easily accessible.Ĭenters for Disease Control and Prevention. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. Keep in mind that mid-morning, afternoon, and evening snacks are optional.This keeps your energy levels up throughout the day, blood sugar stable, and prevents you from going to any one meal starving. You want to think about eating about every 3-4 hours. This combination helps you get all of the nutrients you need and keeps you full and satisfied. To make it easier, think about including a protein, complex carbohydrate, fat, and fruit or vegetable at each meal. It can be challenging to come up with meals every day. It can also help reduce stress when thinking about what to eat and helps you stay on track. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied and blood sugar stable. Start your day with a balanced breakfast.