There are several strategies you can use to create a diabetes-friendly, health-promoting, and balanced eating plan.

Plate method

The plate method is a simple and effective way to support healthy blood sugar levels without tracking or measuring your food. It involves you adjusting the portions of certain food groups on your plate to create a nutritionally balanced meal.

To get started, simply fill half your plate with nonstarchy vegetables, such as leafy greens, broccoli, squash, or cauliflower.

One-quarter of your plate should consist of proteins, like chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.

The remaining quarter of the plate should contain a good source of carbohydrates, including whole grains, legumes, starchy vegetables, fruit, or dairy products.

Finally, be sure to pair your meal with a low calorie beverage, such as water, unsweetened tea, black coffee, or club soda, to help you stay hydrated.

Glycemic index (GI)

The GI can be an effective tool for maintaining blood sugar levels. It’s used to measure how much certain foods increase blood sugar levels and group them as a high, low, or medium GI food based on their effect on blood sugar levels.

If you use this method, stick to foods with a low or medium GI whenever possible, and limit your intake of foods that have a high GI.

You can find more information about the glycemic index and how to use it to improve blood sugar management in this article.

Carb counting

Carb counting is a popular method used to manage blood sugar levels.

It involves tracking the grams of carbs in the foods you eat daily. In some cases, you may also need to adjust your insulin dosage based on the amount of carbs you consume.

The number of carbs you should eat for each meal and snack can vary quite a bit depending on factors like your age, size, and activity level.

A registered dietitian or doctor can help you create a customized plan for carb counting based on your needs.