How to Build a Blood-Sugar-Friendly Plate, according to a Dietitian

For those who have diabetes, it is not easy to manage and maintain blood sugar levels. However, it does not mean that you must stop eating your favourite foods. According to experts, the famous anti-diet

approach helps those with metabolic issues so that they can get the required nutrition as well as balance. Health influencer and dietician Dalina Soto breaks down simple and easy ways to build your meal plate, which not only gives you steady energy and blood sugar stability but also helps you eat without restriction.

What are the main components of a balanced plate?

When it comes to building a plate that is diabetes friendly, Dalina keeps it uncomplicated – loaded with protein, carbs, fibre, and fat. Rather than relying on apps or tracking tools, Dalina says it is best to use balance to formulate your food choices. Carbohydrates provide energy and fuel your brain and muscles through the day, along with protein and healthy fats that aid digestion, which do not spike blood sugar levels. Fibre is extremely important for supporting gut health and heart health, apart from making you feel full. A combination of all four can make you feel satisfied – and balance energy for a longer time.

Ingredients you can keep on your plate

You can pair:

• Carbs like rice, rotis, potatoes, oats, and quinoa
• Protein like chicken, fish, eggs, tofu, or beans
• Fibre comes from vegetables, whole grains, dals, and even fruit
• Healthy fats come from avocado, cheese, nuts, seeds, or olive oil

A diabetes -friendly plate is less about exactly how much your plate weighs and more about balancing across these categories.

Do not remove, but add more.

According to Dalina, the best way to find balance in your plate is not by removing food but adding it. She believes the only way to enjoy your meal is not stressing over what you have to leave, as it can make your mood go off, thereby making a simple thing like eating feel stressful. So, if you are a rice eater, mix with beans, add vegetables on top for extra fibre and flavour. If you are a roti eater, add two to three eggs and tomatoes to balance the nutrition. Mixing various food groups only makes the meal more satisfying and nourishing - not complicated. More such upgrades include:

• In a bowl of pasta, add lean protein in the form of sautéed vegetables
• Whenever you eat fruits, add a fistful of nuts
• Always mix beans or dal with your rice, which adds more protein and fibre
• If you love bread, make it healthier by adding greens and sliced vegetables to it.

Other easy combinations include:

• Sliced apple with cheese or peanut butter
• Unsweetened yogurt with seasonal berries
• Carrot with hummus
• Unsalted crackers with chicken salad
• Trail mix with nuts and seeds
• Hard-boiled eggs with oranges

Carbs are not bad

There are many myths associated with a diabetes diet, which many people believe - “The biggest myth? That carbs are the enemy. Carbs are not bad, our bodies need them,” says Dalina. Managing your blood sugar levels is not about eliminating entire food groups but pairing foods in many ways that support a steady rise in glucose.

What causes fluctuations in blood sugar?

Experts believe blood sugar fluctuations happen due to an imbalanced diet, which includes too much of carbs, caffeine, and artificial sweeteners, lower activity levels, stress, and chronic illnesses like cold and flu. It also causes dehydration, imbalanced hormones in a menstrual cycle, PCOS, sleeplessness, and medications like steroids and diuretics. - causing spikes and drops in blood glucose for both diabetic and non-diabetic people, disrupting energy and mood. Your lifestyle and environment also play a big role due to stress, which releases cortisol and adrenaline, too much or too little physical activity, which causes swings and changes in climate temperature, as extreme heat affects insulin absorption.