What Is The Diabetes Plate Method? & How To Use it - Sugar.Fit
Nutrition

What Is The Diabetes Plate Method?

The Diabetes Plate Method is best defined as a Portion Management Method, expressed through a simple pie chart that depicts the plate; its objective is to assist manage and regulate the size and ratio of portions of food, from starchy, carbohydrate-rich meals, to prevent high blood glucose levels.

The Diabetes Plate Method was first created in the 1980s by Swedish dietitians as the Swedish Plate Method. It was created primarily to educate diabetic meal planning in a simple, clear manner. The Swedish Plate Method was adopted and updated in the 1990s to correspond with the dietary standards of the American Diabetes Association and the Academy of Nutrition and Dietetics. Since then, the system has grown in popularity, displacing other approaches to become the major way of teaching Diabetes Meal Planning.

With just a Plate of 23 centimeters, the Diabetes Plate Method helps to construct precisely balanced meals with the right quantities of veggies, protein, and carbs for Type 2 Diabetes. For people who are not on Insulin, the plate method eliminates the need for laborious carb counting, weighing, or measuring. However,for people who take Insulin, carb counting will still required in order to determine Insulin dosage.

How should the Diabetes Plate Method be used?

The plate method is important for various reasons. It ensures that the human body’s daily requirement of nutrients is met and a person is able to make the most of their meals. Although it is intended for people with diabetes, people who don’t have diabetes can also use it in their daily life. It is advantageous for beginners to implement change and establish new healthy habits since it is simple to do so. It also helps to avoid overeating which can prevent a host of diseases like obesity and issues that stem from it. 

So how should one go about it? Begin by getting a Plate.

Plate Size

The recommended plate size is 9 inches, however this may vary depending on your height, weight, gender, and activity level. People who are taller and more physically active often need more food, and a 12-inch plate may be adequate. To avoid overeating, it is critical to pay careful attention to your fullness indicators during your meal.

Four Steps to a Healthy Plate

Step 1 : Fill half of your Plate with Non-Starchy Vegetables.

Bell Peppers, Broccoli, Carrots, Lettuce, Mushrooms, Onions, Tomatoes, Spinach, Cabbage,Cauliflower, Cucumber and other Green Leafy vegetables. Avoid adding Potatoes as they contain starch.  This provides Fiber,Vitamins, Minerals and Phytonutrients.

Step 2 : Fill One Quarter of the Plate with Lean Protein

Chicken, Turkey, Fish, Eggs, Greek Yogurt, Beans, and Lentils. Cheese and Cottage Cheese can also be included in this as long as they are made from Low Fat Milk. Tofu is another great option for Vegans and Vegetarians. Protein promotes digestion, plays a function in hormone balance, reduces muscle loss,and helps to suppress appetite, among other things.

Step 3 : Fill the Last Quarter of your Plate with Healthy Carbohydrates.

Starchy Veggies and Healthy Grains are preferred because they include more Fiber,Vitamins and Minerals Avoid Refined Carbs. Potatoes, Sweet Potatoes, Butternut Squash, Maize, Beans and Lentils, Brown or Wild Rice, Quinoa, Oatmeal, Healthy Grain Bread, Whole Grain Tortillas and Barley.

Step 4 : Include Healthy Fats & Calorie-free Drinks

Olive Oil, Avocados, Nuts, Water or Tea to hydrate yourself constantly. 

Benefits Of The Diabetes Plate Method

Here are the benefits of using the plate diet.

  • It offers a healthy diet, quickly and conveniently.
  • It controls how much you consume, not simply what you eat.
  • It aids in preventing spikes and falls in blood sugar levels.
  • Effectively integrates with new app features like AI food identification.
  • It eases consumers into a new diet and is more tolerant and moderate.
  • It's great for learners since it's so simple to use and learn.
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What are some Limitations of the Plate Method

Every good thing can tend to have some small flaw. This holds true for the plate method as well. There are a few problems that come with the plate method and they are:

  • It is not entirely comprehensive as it offers no input on seasoning and use of salt or sugar
  • It does not see the whole picture for days when you might need extra carbohydrates or energy as it is not individually designed per person
  • Vegetarians and vegan diets are difficult to accommodate in the plate method which leaves out a chunk of the population

While some of these issues can be resolved by consulting with a nutritionist or dietician, the plate method is not the way to go for each and every person. Individual needs must be kept in mind while following any diet.

Bottomline

The Plate Strategy is best described as a portion management method based on a simple pie chart depicting the plate; its goal is to help control and regulate the size and ratio of portions of food from starchy, carbohydrate-rich meals in order to avoid excessive blood glucose levels. The recommended plate size is 9 inches, however this may vary depending on your height, weight, and activity level. To avoid overeating, pay careful attention to your fullness indicators during your meal. The plate diet suggests using a 9-inch plate since it has 44% less surface area. A plate based diet is mainly a diet that is based on the size of your plate. Plate method meals may not suit every person's dietary needs. It does not see the whole picture for days when you might need extra carbohydrates or energy as it is not individually designed per person.

FAQs

How do you use the Plate Method?

To use the plate method, all you require is your freshly prepared food and a plate. Fill half of your plate with non starchy vegetables, 1/4th of the plate with protein rich foods and the remaining 1/4th of the plate with carbohydrate fiber rich foods. This will ensure you have each and every nutrient in proper quantity. 

Does the Plate Method work?

Effectively, yes. Larger plates result in more calories being eaten, which might cause weight gain since individuals often load their plates and eat what is on them. The plate diet suggests using a 9-inch plate since it has 44% less surface area than a 12-inch plate, which will enable you to eat fewer calories and aid in weight reduction.

Is the Plate Method effective?

The plate method has proven to be highly effective for people with diabetes. It ensures that they get their daily dose of nutrition and helps them manage their blood sugar levels. It is a great way to control portion sizes and avoid problems like overeating and consequently obesity. 

What is a Plate based diet?

A plate based diet is mainly a diet that is based on the size of your plate. It determines the amount of protein, carbohydrates and other food groups based on the size of the plate in order to maintain a healthy diet and blood sugar levels. Plate method meals may not suit every person's dietary needs. 

References

  • https://www.diabtrend.com/blog/en-diabetes-plate-method

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