Balance Your Blood Sugar in 5 Steps With the Diabetes Plate Method (Meals and Recipes Included)

Diabetes is a chronic (long-term) condition that affects more than 38 million people in the U.S. For people living with diabetes, following a nutritious diet is a key part of their treatment plan. But it can be hard to know how to start — especially if you are new to diabetes. Enter the diabetes plate method, an approach that helps people with diabetes create balanced meals to manage their blood sugar levels. 

What is the diabetes plate method? 

The plate method helps people with diabetes to keep glucose levels within target range by eating nutritionally balanced meals. In particular, it makes sure you eat a similar amount of the right carbs at each meal. 

To follow the diabetes plate method, you fill half of your plate with nonstarchy vegetables, a quarter with protein, and another quarter with complex carbs. This method also encourages healthy fats.

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So how does this work? The foods that you eat are broken down to release nutrients and energy. Glucose is the body’s main source of energy. Carbohydrates are the quickest source of energy, so if you eat a meal that’s high in carbs (especially refined carbs) your blood sugar can  spike. 

Your body also gets energy from protein and fats. That process just takes a bit longer. So you can avoid a blood glucose spike after meals by limiting how many refined carbs you eat and pairing them with other slow-release sources of energy, such as fiber-rich foods, protein, and fats. 

Within the structure of the plate method, there’s lots of freedom to choose foods that fit your tastes, lifestyle, and culture. Here’s a step-by-step guide to creating your plate.

1. Fill half of your plate with nonstarchy vegetables

You’ll need a standard, 9-inch-in-diameter plate (about the length of a standard business envelope).

Nonstarchy vegetables are your largest section because they’re rich in nutrients and have very little effect on blood sugar. As a bonus — they may help prevent and fight diseases.

Some common nonstarchy vegetables include:

• Broccoli 

• Cauliflower

• Asparagus

• Artichoke 

• Brussels sprouts

• Greens (kale, collard, chard, spinach, arugula, and lettuce)

• Squash (zucchini, spaghetti, and summer squash)

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2. Fill one-quarter of your plate with lean protein

Foods with animal-based proteins usually only have a small effect on glucose levels and can provide many important nutrients. Plant-based proteins usually provide carbs. But because these foods are also high in fiber, there’s a minimal effect on glucose levels.

Some common protein foods include:

• Lean meats (beef, pork, and lamb)

• Poultry

• Eggs

• Fish

• Soy products 

• Nuts and natural nut butters

3. Fill the final one-quarter with carbohydrate-containing foods

While you can fill the rest of your plate with carbohydrates, it’s best to choose complex carbs over simple carbs. This is because the body digests them slower, which will help reduce spikes in glucose. 

Simple carbs, like white bread and white pasta, may give you a quick burst of energy. But they quickly leave you feeling tired and hungry again. 

Some great complex carbs to choose from include:

• Unprocessed whole grains, such as wheat, barley, bulgar, farro, corn, oats, quinoa, brown rice, and wild rice

• Whole-grain bread, pasta, or tortilla

• Starchy vegetables, like potatoes, sweet potatoes, peas, winter squash (acorn and butternut)

• Legumes, such as lentils, black, kidney, pinto, navy, and garbanzo beans

4. Choose healthy fats 

Healthy fats are slow to digest, and this keeps you feeling fuller for longer and has a slower effect on glucose levels. But quality is more important than quantity when it comes to fats. Monounsaturated and polyunsaturated fats are the healthiest types of fats. 

Good sources of monounsaturated fats include:

• Nuts 

• Natural nut butters

• Seeds, including chia, hemp, pumpkin, and sesame seeds

• Avocado

• Olive oil

Good sources of polyunsaturated fats include:

• Flaxseeds

• Fatty fish, such as salmon, tuna, mackerel, sardines, and herring

5. Always opt for water

Liquids get into your bloodstream faster than solids, so they raise glucose levels quickly. Plain water is the best choice because it’s carb-free and calorie-free, and won’t affect glucose levels. Plus, it’s readily available and generally free.

Other healthy beverage options include:

• Unsweetened iced or hot coffee and tea 

• Sparkling water or seltzer (without added sugar)

• Flavored water (a splash of 100% fruit juice or infusion with slices of fresh oranges, berries, cucumbers, herbs, or ginger)

• Low-fat cow’s milk or low-carb plant-based milk

Plate method examples to help get you started

If you need some inspiration, grab a 9-inch plate and look no further. These blood-sugar-balancing meals are tasty and nutritious.

Fresh veggie omelet with a side of nutty toast

Looking for a diabetes plate method breakfast? This omelet is tasty and quick to prep:

• Lean protein: eggs, almond butter 

• Nonstarchy vegetables: bell peppers, spinach, onion, tomato

• Carbohydrate food: whole-grain toast

Oven-roasted Mediterranean vegetables with grilled salmon kabobs and toasted pita

This is a versatile dish that’s quick and easy. You can substitute grilled salmon kabobs with garlic hummus for a vegan or vegetarian option:

• Lean protein: salmon or hummus (chickpea) (portion should be about the size of your palm)

• Nonstarchy vegetables: summer squash, eggplant, bell peppers, onions

• Carbohydrate food: whole-grain pita bread 

Zucchini lasagna with zesty cucumber tomato salad and garlic bread

This hearty lasagna is both balanced and nutritious:

• Lean protein: extra-lean ground beef (portion should be about the size of your palm)

• Nonstarchy vegetables: zucchini, cucumber, tomato 

• Carbohydrate food: wheat bread

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Written by:

Donna Kim MS, RD, CDCES, CNSC

Donna Kim, MS, RD, CDCES, CNSC, is a registered clinical dietitian and nutrition writer based in Pasadena, CA, who has 10 years of experience in her field. She is a certified nutrition support clinician (CNSC), accredited by the National Board of Nutrition Support Certification, an independent credentialing board established by the American Society for Parenteral and Enteral Nutrition.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Jewels Doskicz, RN, BA

Jewels Doskicz, RN, BA, is an Arizona-based registered nurse with 22 years of hospital-wide clinical nursing experience and 11 years of medical writing and editing experience. She was a former healthcare content creator for a digital health tool at HealthLoop and director of clinical content operations at GetWellNetwork.

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