The plate method for diabetes, explained
The plate method divides a 9-inch plate into three parts: half for non-starchy vegetables, one quarter for protein foods, and one quarter for carbohydrate foods that are high in fibre, such as whole grains, beans or fruit. It needs no counting and is a simple way to balance meals.
How do you build a plate?
| Part of the plate | What goes there | Examples |
|---|---|---|
| Half | Non-starchy vegetables | Leafy greens, peppers, carrots, green beans |
| One quarter | Protein foods | Lean meats, fish, dairy, tofu or other soy products |
| One quarter | Carbohydrate foods high in fibre | Brown rice, whole grains, beans, fruit |
Why does this help?
Your body turns the carbohydrates in food into glucose, which can raise your blood glucose. Filling half the plate with non-starchy vegetables and choosing high-fibre carbohydrate foods makes meals more balanced without weighing anything.
What about drinks?
Choose drinks with little or no added sugar: water, low-fat or non-fat milk, or unsweetened tea, coffee or sparkling water. Sugary drinks such as soda and juice are best limited.
Using it with your own cuisine
The method works with any food. Mixed dishes such as dal, rice dishes, stews and curries count as a combination, so portion sizes matter. A registered dietitian can adapt the plate to the food you actually eat.
Keep a record of what works
Write down what you ate next to your readings. Over a few weeks you may see which meals suit you. See what to write in a blood sugar diary.
Information, not medical advice. Talk to your care team about your own targets and treatment. Never use a converter or a diary entry to work out an insulin or medicine dose.
Sources
Frequently asked questions
Do I still need to count carbohydrates with the plate method?
The plate method is a visual shortcut. Some care plans also count carbohydrates. Ask your dietitian or care team which approach fits you.
What should I drink with meals?
The NIDDK suggests drinks with little or no added sugar, such as water, low-fat or non-fat milk, and unsweetened tea, coffee or sparkling water.
How do mixed dishes like dal, stews or curries fit?
They often count partly as protein and partly as carbohydrate. A dietitian can help you portion dishes from your own cuisine.
Keep reading
Reading labels for carbs
How to find carbohydrates on a nutrition label: serving size, total carbohydrate, fibre and added sugars, with a simple way to work out your portion.
Food and carbsGlycemic index
What the glycemic index (GI) measures, how foods are rated low, medium or high, and why portion size and the rest of the meal still matter.
Free toolCarb calculator
Work out the carbohydrate and calories in the portion you ate from a nutrition label, per serving or per 100 g. Free and private, in your browser.