How to Build a Blood-Sugar-Friendly Plate, According to a Dietitian
Maintaining healthy blood sugar levels is crucial, especially for people with prediabetes, diabetes, or those trying to prevent spikes after meals. One of the simplest and most effective strategies is to structure your plate mindfully. According to dietitians, focusing on the right balance of macronutrients and fiber can make a huge difference.
Fill half your plate with colorful, non-starchy vegetables like spinach, broccoli, peppers, zucchini, or carrots. These are rich in fiber, vitamins, and antioxidants that slow down glucose absorption and reduce post-meal blood sugar spikes.One-Quarter: Lean Proteins
Proteins help stabilize blood sugar and keep you full longer. Include options like chicken, fish, tofu, legumes, eggs, or low-fat dairy. Pairing protein with carbs can prevent rapid glucose absorption.One-Quarter: Whole Grains or Complex Carbs
Choose whole grains such as brown rice, quinoa, oats, or whole-wheat roti over refined carbs. Complex carbohydrates release glucose slowly, preventing sudden spikes in blood sugar.Healthy fats in Moderation
Add a small portion of healthy fats like olive oil, avocado, nuts, or seeds. Healthy fats improve satiety and can support heart health, which is important for people managing blood sugar.Optional AdditionsHerbs and spices like cinnamon, turmeric, or fenugreek may help regulate blood sugar.Fermented foods like yogurt or kefir support gut health, which plays a role in glucose metabolism.
The Dietitian’s Plate: Key Components
Half Your Plate: Non-Starchy VegetablesFill half your plate with colorful, non-starchy vegetables like spinach, broccoli, peppers, zucchini, or carrots. These are rich in fiber, vitamins, and antioxidants that slow down glucose absorption and reduce post-meal blood sugar spikes.One-Quarter: Lean Proteins
Proteins help stabilize blood sugar and keep you full longer. Include options like chicken, fish, tofu, legumes, eggs, or low-fat dairy. Pairing protein with carbs can prevent rapid glucose absorption.One-Quarter: Whole Grains or Complex Carbs
Choose whole grains such as brown rice, quinoa, oats, or whole-wheat roti over refined carbs. Complex carbohydrates release glucose slowly, preventing sudden spikes in blood sugar.Healthy fats in Moderation
Add a small portion of healthy fats like olive oil, avocado, nuts, or seeds. Healthy fats improve satiety and can support heart health, which is important for people managing blood sugar.Optional AdditionsHerbs and spices like cinnamon, turmeric, or fenugreek may help regulate blood sugar.Fermented foods like yogurt or kefir support gut health, which plays a role in glucose metabolism.