The diabetic plate method are a way for you to manage your blood sugar levels through the use of a visual guide for your meals. The diabetic plate method dont require that you count the gram of carbohydrates that you consume, and it doesnt require you to weigh the portion of the food that you consume. Instead, the diabetic plate method divide your single plate into three zone, each of which help to even out your blood sugar levels throughout the meal.
One of the benefits of using the diabetic plate method is that it is simple to understand and visual, and it can be applied whether you are at home or at a restaurant. The first part of the diabetic plate method is that half of your plate should be filled with non-starchy vegetable. Non-starchy vegetables are low in carbohydrates, yet high in fiber.
Easy Plate Method to Control Blood Sugar
The fiber contained in these vegetables help to slow the absorption of glucose into your bloodstream. The remaining half of the plate should be divided into two equal portions, each of which will contain either lean protein or quality carbohydrate. Lean protein can help to make you feel full after eating, and lean protein have a minimal impact upon your blood sugar.
Limiting the portion of carbohydrates that you consume will allow for the same benefit. By placing non-starchy vegetables into half of your plate, your lean protein into one quarter of your plate, and carbohydrates into the remainder of the plate, your body will experience less impact on your blood sugar levels. There are many different types of non-starchy vegetables that you can include into your meal.
Vegetables like broccoli, spinach, peppers, and zucchini is examples of non-starchy vegetables. These vegetables contain minimal starch, allowing you to eat larger portion of these vegetables with your meal. Eating more non-starchy vegetables will allow your body to feel satisfied with fewer carbohydrates.
Choose lean protein for one quarter of your plate. Examples of lean protein include chicken breast, fish, egg, tofu, and legumes. Lean protein will provide your body with energy that last longer, and prevent the crash in energy that can follow carbohydrates.
Additionally, lean protein help to prevent the excess fat from interfering with the bodys use of insulin. Carbohydrates should be limited to one quarter of your plate. Carbohydrates will lead to an increase in your blood sugar level.
However, not all carbohydrates have the same impact upon your blood sugar. Whole grains, sweet potato, and steel-cut oats contain carbohydrates that will release energy slowly into your body due to there content of natural fiber. By choosing carbohydrates that contain fiber, your blood sugar levels will not spike after eating.
While you dont have to follow the diabetic plate method with every meal, you should follow the diabetic plate method most of the time. By following the diabetic plate method most of the time, you can allow for flexibility with the application of the diabetic plate method for occasional meal. Another factor to consider in your plate method is the timing of your meals.
Your meals should be spaced approximately three to four hours apart from each other. By applying the diabetic plate method to your meals and spacing them three to four hour apart, your body will have the proper amount of time to digest the meals. Additionally, you should drink plenty of water.
By drinking water, you will prevent your blood from becoming too concentration. High levels of glucose in the blood will reflect in the glucose measurements of your blood sugar test. Water can also replace the beverage with sugar that you may drink.
Following the meal, you can take a short walk. Taking a short walk will allow your muscle to pull glucose from your bloodstream. This action will assist in your management of your blood sugar levels.
The diabetic plate method is successful in managing your blood sugar levels if you focus upon the type of meal that you are creating with the method, instead of the meal that you are avoiding. You can make non-starchy vegetables the focus of your meals. Add lean protein and carbohydrates to the remainder of your plate.
Eventually, this diabetic plate method will become an automatic habit in your eating routine.
