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How to Manage Diabetes Using the Plate Method: A Simple Guide to Healthy Eating
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Jun 2, 2025
The Plate Method is an easy way to manage diabetes through balanced meals. Learn how to use your plate to control blood sugar and support your health with every bite.
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how do you plan for your meals when
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you're diabetic or how do you prepare
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meals for a diabetic patient in this
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video today i'm going to show you a very
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easy way that you can use to plan your
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meals for you as a diabetic patient or
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for someone you're taking care of who is
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diabetes so welcome back to my channel
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thank you so much for tuning in if
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you're new here this is a nutrition and
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lifestyle channel on this channel we
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talk about food we talk about nutrition
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we talk about nutrition management of
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different medical conditions so please
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consider subscribing turn on the
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notification bell so that you don't miss
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out on the videos that i post
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so without wasting a lot of time let's
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get into the video so the first thing
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you need to do is to grab the normal
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medium-sized plate
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like this one here this is a normal
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medium-sized plate you do not want to
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use a big plate you don't want to use a
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very small plate the reason why you're
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using this medium plate is to be able to
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achieve the portion size that you really
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require and what your body really
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requires so once you have this plate
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you're going to divide this bread into
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half
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you're going to divide it into half
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okay once it's divided into half
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the first half the bigger half is
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usually for vegetables and why is the
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lattice part for vegetables
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vegetables contain vitamin c which is a
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very good antioxidant they also contain
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fiber okay
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so fiber is very important for patients
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with diabetes why
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when you're diabetic you don't want
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sugars to be rushing into the blood very
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fast so there is something we call the
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glycemic index which is how quickly your
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body absorbs the glucose from the foods
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that you eat so you want to choose
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vegetables that have a low gi so aside
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from the vegetables providing you
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the fiber the vitamin c vegetables are
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very important for satiety the fiber in
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that vegetables help you feel satisfied
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for a long time and once you're diabetic
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you don't be eating so much snacking all
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the time because your sugar levels will
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go high so that is one advantage of
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having vegetables occupying the lightest
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half of your plate so when i'm talking
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about low gi vegetables i'm talking
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about the broccoli green beans kumawiki
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kenya vegetables carbohydrates all these
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vegetables can be eaten
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uh using the half plate rule okay so
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moving on to the proteins
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again we want to focus on the glycemic
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index because once you're doubling it
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you really need to watch on how your
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body absorbs the glucose from the foods
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that you eat you really want to beco um
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to be curious you really want to pay
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attention to how much food you're really
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eating how much
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what kinds of food you're eating how
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much sugar is in those foods without
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having to go the tribal for the trouble
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of calorie counting etc
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so when you go to the proteins you're
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going to divide the other half into
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two quarters
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okay
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um
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we're going to divide into two quarters
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so one of the quarters is for proteins
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okay proteins are important for building
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the muscles building the tissues you
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know wound healing etc so you really
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need to have proteins in your diet but
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once you're diabetic you really also
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want to watch what kinds of proteins are
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you really eating how often you're
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eating them and even the method of
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cooking
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so uh when you're diabetic we always
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encourage patients to eat plant-based
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proteins
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okay
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beans lentils green grams because why
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again because of the fiber and also they
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provide the nutrients that you need
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however
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you still need the animal soils proteins
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because they also provide additional
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nutrients that may lack in the animal in
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their plant-based protein so in this
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case when you're eating fish the poultry
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the meat the cooking method that you're
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going to use is very important for
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example for the eggs you really need to
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prefer boiling instead of frying because
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frying is introducing more saturated
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fats into your diet so boiling is a good
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method of eating eggs again
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a very important thing to know is that
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you can alternate between these
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plant-based proteins and animal sauce
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proteins okay if you have uh beans today
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you can have meat tomorrow you can have
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a main another day it's good to
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alternate so that you maximize on the
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nutrients and also watch on how much
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you're eating uh from one's type of
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food
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for for the for the one quarter like
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i've said is for proteins plant-based
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proteins are preferred because
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additionally they come with a lot of
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fiber
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but animal source proteins are also
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eaten you don't have to deny yourself
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your body still needs those proteins
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for additional nutrients like vitamin
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b12
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for iron etc so the last portion of
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course is for carbohydrates and this is
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where the problem always starts because
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carbohydrates provide the most
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glucose
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okay the most sugar so the more
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if you eat too much of the carbohydrates
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then that means your blood sugar levels
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will go high very very fast
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so for the carbohydrates again we go to
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the glycemic index we want to choose
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carbohydrates that have a low
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gi a low glycemic index why
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you want to eat food but you don't want
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the sugar to get into the blood very
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fast
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okay
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very fast
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for diabetic patient to always encourage
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slow penetrating sugars from foods like
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whole grains
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and refined foods okay
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when your diabetic you don't want to
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rush to the refined foods the over
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processed foods because they contain
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very simple sugars very quick
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penetrating sugar which when they get to
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your system they they they get your
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blood sugar levels going high very fast
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that is something you don't you need to
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watch out for so besides the quota
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containing carbohydrates you also need
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to to know what type of carbohydrates
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are you really taking
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and how often are you taking them
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so like i've said talking about the low
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gi carbohydrates you're talking about
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whole grains the whole cereals that i
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usually prefer okay you really need to
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watch out and moderate on the refined
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over-processed foods like the cakes and
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biscuits so now that is something you
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need to avoid
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when you are diabetic
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okay
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so if i can do a little recap acid
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you divide your place into half
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and then the first half the very last
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first half is for vegetables because
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vegetables come with very many other
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benefits you know they i've already
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mentioned before and so the other half
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we divide into making two quarters for
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proteins and four carbohydrates
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important to note is that you really
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need to watch out on what kinds of food
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you're
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eating we want to go for the low ti
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first like i've already mentioned the
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vegetables
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also provide healthy
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fiber the proteins plant-based proteins
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provide healthy fat
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fiber vitamins and even minerals okay
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also the animal sauce proteins are very
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important you don't need to restrict
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yourself out of that and carbohydrates
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is what you watch for so aside from
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talking about the basic food groups the
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carbohydrates proteins and the
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vegetables and
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vitamins we need to talk about the foods
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okay
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when you're diabetic and you you have to
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watch out on these kinds of foods you're
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choosing which kinds of fruits you're
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eating okay and the portion is also very
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very important usually we want an
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additive patient not to grab a whole
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food as it is it is important to to
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divide it into smaller pieces so that
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you can eat one piece now and eat
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another piece another time and also
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consider variety okay if you're having a
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mango in the morning
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eat another fruit like avocado during
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the other day and also provide uh prefer
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other healthy snacks we have porridge
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cup of milk
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you know ground nuts all these are also
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important and also not forget is water
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eight cups eight glasses of water every
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day is important water helps maintain a
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normal blood sugar level okay
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so using example what should you eat now
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using the plate method
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if i'm to use an example a good example
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is
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cabbage
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or mariki for the vegetables
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rice
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brown rice preferred but white rice is
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also okay watch out on moderation and
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then beans okay
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rice
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beans and some skuma or some cabbage
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that is a very good meal for a diabetic
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patient
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what is bad and is very common it's rice
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the irish potatoes k in cabbage
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one row and uh
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in drinks are from the same fruit all
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those are carbohydrates
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and
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they are starches
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rice irish potatoes and cabbage no for a
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diabetic patient that is something you
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really need to watch out for i hope this
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video has been helpful for you as a
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diabetic patient is important for you to
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plan your meals it's important for you
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to know the portion controls it's
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important for you to know the frequency
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how often you eat how much you eat it is
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very important so while you're taking
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care of yourself or taking care of your
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relative horse diabetes
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the diabetic rate method is the way to
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go and for three reasons the diabetic
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plate is very
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very
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much recommended by me and other
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professionals why number one there is no
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calorie counting number two there is no
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weighing of ingredients so even if you
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don't have a weighing scale you won't
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really suffer okay and another thing
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it's very simple it's very easy even
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children can use it thank you so much
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for joining me today
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remember to subscribe share leave your
10:04
comments until next time
10:06
bye
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