Whether you have type 2 diabetes, prediabetes, or simply want more stable energy, the way you build your meals can make a real difference to blood sugar. These everyday tips are a helpful starting point.
Use the Diabetes Plate Method
- Fill half your plate with non-starchy vegetables.
- Fill one quarter with lean protein.
- Fill one quarter with carbohydrate foods, preferably high-fiber ones.
- Choose water or a zero-calorie drink.
Choose Smarter Carbs
- Pick whole grains over refined grains.
- Choose beans, lentils and starchy vegetables like sweet potato.
- Eat whole fruit instead of fruit juice.
- Watch portion sizes of rice, pasta and bread.
Pair Carbs with Protein, Fat and Fiber
Eating carbohydrates together with protein, healthy fat and fiber slows digestion and can help reduce sharp spikes in blood sugar. For example, have an apple with peanut butter rather than on its own.
Other Helpful Habits
- Eat regular meals rather than skipping and overeating later.
- Take a short walk after meals.
- Limit sugary drinks and sweets.
- Get enough sleep and manage stress.
Important
Everyone’s needs are different. Always follow the advice of your doctor, diabetes educator or registered dietitian, especially if you take medication that affects blood sugar.
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