Balance Your Blood Sugar in 5 Steps With the Diabetes Plate Method (Meal Tips Included)

Diabetes is a chronic (long term) condition that affects more than 40 million people in the U.S. If you’re living with diabetes, you know that following a nutritious diet is key to managing the condition. But it can be hard to know how to start — especially if you’re 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 non-starchy vegetables, a quarter with protein, and another quarter with complex carbs. This method also encourages healthy fats.

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 ½ of your plate with non-starchy vegetables

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

Non-starchy vegetables are your largest section because they’re rich in nutrients and don’t raise your blood sugar very much. Eating vegetables gives your body essential nutrients and can help prevent chronic disease. Studies have linked vegetable consumption with a lower risk of health issues, like coronary artery disease and cancer.

Some common non-starchy vegetables include:

• Broccoli 

• Cauliflower

• Asparagus

• Artichoke 

• Brussels sprouts

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

• Squash (zucchini, spaghetti, and summer squash)

2. Fill ¼ 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 ¼ 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, and 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. 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 if you drink sweetened beverages your glucose levels will rise quickly. Plain water is the best choice because it doesn’t have carbs or calories. Water won’t affect your 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

Diabetes 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.

Tips for success with the diabetes plate method

Whether you’re new to the diabetes plate method or in search of tips to stick to this eating plan, here are some tips for success:

• Start simple and build up to a routine. Try using the plate method for one meal a day. Aim to build from there as it becomes a habit.

• Plan ahead when possible. Prepping meals or thinking through restaurant choices makes it easier to stick to the recommended balance.

• Aim for consistency, not perfection. Getting used to a new meal plan can be challenging and stressful. Be kind and patient with yourself as you work toward an approach that best suits you and your health goals.

• Get support if needed. A dietitian or diabetes educator can help tailor the method to your lifestyle and health goals.

Using the diabetes plate method doesn’t require perfection — just consistency. Small, realistic changes can make it easier to build balanced meals that support your blood sugar targets.

How many carbs should people with diabetes eat per day?

How many carbs you eat per day depends on a few things, like your body size and activity level. If you have diabetes, there are additional considerations, including your:

• Current blood sugar levels

• Blood sugar trends

• Meal schedule

• Diabetes medications and when you take them

Your diabetes care team can help you figure out how many daily carbs you need. Remember that timing is also important. Following the plate method can help you eat balanced meals and space out your carbs to avoid spikes in your blood sugar. Some people with diabetes follow a simple carb-counting system that uses “carbohydrate choices.” Each “choice” contains around 15 g of carbs. 

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Written by:

Donna Kim MS, RD, CDCES, CNSC

Donna Kim, MS, RD, CDCES, CNSC, is a clinical dietitian and nutrition writer based in Pasadena, CA. She is a certified nutrition support clinician (CNSC), accredited by the National Board of Nutrition Support Certification. She is also a certified diabetes care and education specialist (CDCES), accredited by the Certification Board for Diabetes Care and Education.

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:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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