Diabetes is a chronic health condition that affects how your body turns food into energy. Normally, when you eat, your body breaks down most food into glucose (sugar), which then enters your bloodstream. In response, your pancreas releases insulin, a hormone that moves the glucose from your blood into your cells so that it can be used as energy (American Diabetes Association [ADA], n.d.-c).
This normal process all starts when you eat food. However, if you have diabetes, your body either doesn’t produce enough insulin or can’t use it effectively. As a result, glucose stays in the bloodstream instead of entering your cells, leading to high blood glucose levels (called hyperglycemia; the prefix “hyper” means excessive). Because foods directly impact blood glucose, managing your diet is a key part of managing your diabetes (ADA, n.d.-a).
Among all nutrients, carbohydrates have the most significant effect on blood glucose, which is why eating balanced, nutrient-rich meals is the key to managing diabetes and promoting long-term wellness.
To support this, the ADA recommends planning meals around core principles for healthy eating that apply to all individuals with diabetes. These principles emphasize balance, variety, and nutrient quality, and include the following key components (ADA, n.d.-a, n.d.-d):
- nonstarchy vegetables making up half of your plate
- lean and/or plant-based protein sources
- nutrient-rich carbohydrates, such as
- starchy vegetables
- fruits
- whole grains
- low-fat milk and dairy
- healthy fats
- water or other zero-calorie beverages
Eating fewer processed foods helps your body to get more of the nutrients it needs, supports healthy blood glucose levels, and sustains long-term health. Try to choose whole or minimally processed foods, and cut back on added sugar, saturated fat, and salt.
The Diabetes Plate Method
A simple and effective way to plan meals is the Diabetes Plate method. It helps you balance nutrients without having to count or measure everything (ADA, 2024, n.d.-f).
How it Works
- Start with a 9-in. plate.
- Visually divide it into four equal parts.
- Fill two parts (half the plate) with nonstarchy vegetables, like broccoli, peppers, cauliflower, greens, and kale.
- Fill one part with lean protein, like chicken, fish, beans, or tofu.
- Fill the last part with high-quality carbohydrates, like potatoes, brown rice, whole-wheat pasta, or whole-grain bread. Yogurt and fruit also contain carbohydrates and can be used to fill the fourth part of your plate.
- Choose water or a zero-calorie beverage to complete your meal.
Now let’s talk about what goes on your plate.
Nonstarchy Vegetables
These are low in carbohydrates and calories, but high in vitamins and minerals. They will help you feel full and energized without causing spikes in your blood glucose (ADA, n.d.-a).
Proteins
Protein is another essential nutrient to include in your meal plan. When using the Diabetes Plate method, protein should fill about one-quarter of your plate.
Unlike carbohydrates, protein has a minimal direct effect on your blood glucose levels. It plays a crucial role in helping you feel full and satisfied after meals, which can help support weight management and reduce overeating. When eaten together, protein also slows the digestion of carbohydrates, which helps prevent rapid spikes in blood sugar. This makes it especially valuable in meals that include carbohydrate-rich foods.
Choose lean sources of animal protein to reduce saturated fat intake and support heart health. Examples of lean proteins include skinless poultry, pork tenderloin, and ground beef or turkey labeled as at least 90% lean.
Plant-based proteins such as beans, lentils, tofu, tempeh, and edamame are excellent alternatives. They offer the same satiety benefits as animal proteins and are often rich in fiber, which further supports blood sugar control. However, many plant-based proteins also contain carbohydrates (ADA, 2024, n.d.-e). For example, ½ cup of cooked lentils contains about 12 g of protein and 23 g of carbohydrates. For black beans, ½ cup contains about 8 g of protein and 20 g of carbohydrates. Because of this, it’s important to adjust the carbohydrate portion of your plate when using plant-based proteins (ADA, n.d.-e).
Carbohydrate-Containing Foods
Quality carbohydrates should be the last quarter of your plate. Foods that contain mostly carbohydrates include fruits, starchy vegetables such as potatoes and breads, and milk and yogurt (ADA, n.d.-a). These foods can and should be included in a healthy meal plan for people with diabetes. Below are some nutritious carbohydrate-containing foods to choose from.
Fruits
Fruit is a smart choice among carbohydrate-containing foods. Fruit provides added benefits to your meal plan because they are loaded with body-fueling vitamins and minerals. They are also great sources of fiber and can satisfy a sweet tooth without added sugar. Fruit also typically has a high-water content, which helps keep you hydrated.
Starchy Vegetables
Like fruit, starchy vegetables provide carbohydrates, but they also contribute important vitamins and minerals that keep you feeling healthy. For example, potatoes are an excellent source of potassium, which helps your muscles and nerves work well; corn has vitamin A to support healthy vision; green peas provide vitamin K to keep your bones strong; and sweet potatoes are rich in beta-carotene, which supports your immune system and eye health.
Breads, Pasta, and Rice
Bread and pasta contain starch, which is a type of complex carbohydrate. Complex carbohydrates are foods that give your body energy slowly, so you stay full and have steady energy. Choosing whole-grain versions of these favorites will add important B-vitamins, vitamin E, iron, and fiber to your meals. Whole-wheat bread, brown rice, or wheat pasta are examples of whole grains that can be an excellent addition to a healthy meal.
Milk and Yogurt
In addition to providing carbohydrates, milk and yogurt are good sources of protein, calcium, and vitamin D.
Fats
Healthy fats are an important part of a healthy meal plan for diabetes. Healthy fat sources—like olive oil, avocados, nuts and seeds, and certain kinds of fish—have been linked to lowering your chances of developing heart disease. Heart disease is the number one complication of diabetes.
Substitute liquid oils for solid fats, like butter or vegetable shortening, in your cooking and baking to protect against heart disease while managing your diabetes (ADA, n.d.-d).
Supplements
As a general rule, special supplements like vitamins, minerals, or meal-replacement shakes are not necessary for managing your diabetes. Additionally, supplements can sometimes interfere with medications you may be taking for your diabetes or other health conditions. Avoid using these supplements unless recommended by your healthcare provider (ADA, n.d.-b).
Nonnutritive Sweeteners
The Food and Drug Administration says that sugar substitutes are safe. These sweeteners are called “nonnutritive sweeteners” because they provide a sweet taste, but don’t contribute calories or nutrients to your meal plan. These sweeteners are simply not absorbed when you eat them.
While nonnutritive sweeteners are not a necessary part of a meal plan, they can become part of your eating strategy when you want to limit the amount of sugar or carbohydrates you are eating (American Heart Association, 2024).
Healthy eating starts with healthy meal planning. The Diabetes Plate method is a straightforward way to plan meals that also helps you manage your blood glucose and keeps you feeling well.
References
American Diabetes Association. (n.d.-a). Diabetes and food: Understanding carbs. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition/understanding-carbs
American Diabetes Association. (n.d.-b). Diabetes and food: Vitamins, minerals, and supplements. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition/diabetes-vitamins-supplements
American Diabetes Association. (n.d.-c). Food and nutrition: How to eat healthy. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition
American Diabetes Association. (n.d.-d). Food and nutrition: Tips for eating well. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition/eating-healthy
American Diabetes Association. (n.d.-e). Food and nutrition: Vegan meal planning. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition/meal-planning/vegan-meal-planning-tips
American Diabetes Association. (n.d.-f). Meal planning: Diabetes meal planning made easy. Retrieved July 7, 2025, from https://diabetes.org/food-nutrition/meal-planning
American Diabetes Association. (2024, December 24). Create your plate: Simplify meal planning with the Diabetes Plate. Retrieved July 7, 2025, from https://diabetesfoodhub.org/blog/create-your-plate-simplify-meal-planning-diabetes-plate
American Heart Association. (2024). Low-calorie sweeteners. Retrieved July 7, 2025, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/low-calorie-sweeteners
