What key features define the Diabetes Plate Method?
Non-starchy vegetables are low in carbohydrates. Examples of non-starchy vegetables are:
One serving of non-starchy vegetables can be:
You can have as many non-starchy vegetables as you like, but make sure at least half of your plate is filled with them.
Fill one quarter of your plate with grains, starchy vegetables, or beans and lentils
Choose whole grains such as brown rice or quinoa which are rich in vitamins, minerals and fiber. Examples of carbohydrate foods:
Brown rice
Oat
Potato
Quinoa
Milk/yoghurt
Fruits
Legumes
Legumes such as beans and lentils contain both starch and protein with good amounts of fiber
Fill one quarter of your plate with lean protein foods
Proteins foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. In the case of fish in particular, especially fatty fish, such as anchovies, herring, mackerel, salmon or sardines, are rich in healthy unsaturated fats. Lean proteins are lower in saturated fat, making them a healthier choice. Examples of foods high in protein or “protein foods”:
Fish
Chicken
Lean beef
Soy products
Cheese
Eggs
Legumes
Keep in mind that some plant-based protein foods (like legumes, nuts and seeds) are also high in carbohydrates.