Diabetes is a condition that affects how the body processes glucose, often leading to high blood glucose (sugar) levels. Managing diabetes through the food you eat does not mean giving up flavor and variety; it means making smart, balanced choices that help keep blood glucose levels steady.
The American Diabetes Association (ADA) offers a simple visual tool called the Diabetes Plate method to help with meal planning. However, beyond planning, knowing how to cook your food, especially vegetables, can make a big difference in how enjoyable and sustainable your meals are.
Use these five steps to plan and prepare delicious meals that meet the recommendations of the Diabetes Plate method.
Step 1. Start With a 9-in. Plate
Use a standard 9-in. plate to guide your portions. This is about the size of most salad or dessert plates, and is a commonly available size for paper plates in stores. This plating method helps with portion control and blood sugar management, and no measuring or counting is required (ADA, 2025b).
Step 2. Nonstarchy Vegetables: Prepare and Cook for Flavor
Filling half your plate with nonstarchy vegetables is a Diabetes Plate method recommendation and is the cornerstone of diabetes-friendly eating. These veggies are low in carbohydrates and high in fiber, vitamins, and minerals (ADA, 2025b). However, they do not have to be boring.
Nonstarchy vegetables come in different forms. Fresh, frozen, and canned vegetables all provide important nutrients without adding a lot of carbohydrates to your meal (ADA, 2025a).
While fresh produce is often considered the healthiest, frozen and canned fruits and vegetables can be just as nutritious and even more convenient. They are picked at peak ripeness and quickly processed to preserve their nutrients. Frozen and canned options are also more affordable, last longer, and help reduce food waste.
Fresh Vegetables
Fresh vegetables are great for salads, roasting, or grilling. Fresh vegetables that are in season make for the most economical choice. To maintain freshness, don’t wash fresh vegetables before storing them in the refrigerator. Instead, wash them well under running water right before using them. Use a clean cutting board and knife to cut your vegetables in order to prevent foodborne illness.
Frozen Vegetables
Perfect for sautéing and air frying, frozen vegetables are just as nutritious as fresh ones. Be sure to look for options without added sauces or salt. As an added bonus, frozen vegetables are often prewashed and already cut, making them a time-saver in the kitchen.
Canned Vegetables
Steaming and sautéing can turn canned vegetables into delicious, flavorful dishes. Choose low-sodium or no-salt-added versions. Rinsing canned vegetables can reduce sodium by up to 40%.
Incorporating Vegetables into Your Meals
Fresh vegetables can make a great addition to your plate. Serve them up in a salad or on a crudité plate, which is just a selection of raw vegetables on a platter. Add some nonfat plain yogurt seasoned with garlic powder, onion powder, and dill for dipping.
Additionally, there are many ways to cook nonstarchy vegetables. Cooking methods can bring a variety of flavors and textures to your meal (ADA, n.d.; McPherson, 2024). Try these cooking methods to make tasty, healthy nonstarchy vegetables.
Sautéing is a simple and delicious way to bring out the natural flavors of your vegetables. Start by heating a small amount of oil, such as avocado, peanut, or olive oil, in a skillet on the stovetop. Add aromatic vegetables like diced onions, leeks, or minced garlic and let them cook for a minute or two to release flavor. Then, add your choice of vegetables like broccoli, green beans, or mushrooms. For firmer veggies, like carrots or asparagus, a splash of water can help them soften more evenly.
Stir-frying is another quick and easy way to prepare your nonstarchy vegetables. Similar to sautéing, stir-frying starts with a very hot pan and a little oil on the stovetop. You don’t need a wok to stir-fry; any large pan or skillet will work. Find a large enough pan or skillet to spread vegetables out in a loose, single layer to maximize browning. Add sesame oil, garlic, ginger, or onion, and a variety of vegetables like snow pea pods, broccoli, zucchini, peppers, and water chestnuts.
Steaming is a great way to cook vegetables while preserving their nutrients, and it’s easy to do in the microwave. Place your veggies in a microwave-safe dish, add 2 to 4 tablespoons of water, and cover loosely with a microwave-safe lid or plate. Since microwave power levels vary, start with 2 to 3 minutes and add more time as needed until the vegetables are tender. For extra flavor, try finishing with a splash of lemon juice or vinegar.
Roasting is a dry-heat cooking method, usually using an oven where air can circulate freely around the food item. Roasting brings out the natural sweetness of vegetables. You’ll need a baking sheet or oven-safe dish. Try tossing broccoli, carrots, or Brussels sprouts with olive oil and herbs in a bowl. Then place the vegetables on a baking sheet and roast at 425 °F until golden (20 to 30 min). When roasting frozen veggies, put the baking sheet in the oven while it preheats. Then, you can add the vegetables to the hot sheet to help them crisp up evenly.
Grilling is a method of cooking where direct heat is applied to the surface of a food item. It results in quickly cooking the outside surface of the food, which locks in juices. Grilling adds a rich, smoky flavor to your vegetables. Fresh vegetables that are relatively firm, like zucchini, bell peppers, and eggplant, are great options for grilling. Brushing fresh vegetables like asparagus, zucchini, onions, peppers, and cauliflower with some vegetable oil and sprinkling with paprika and garlic powder will result in hearty and flavorful nonstarchy vegetables to add to your plate.
Air frying offers a great way to fry without adding extra fat to your vegetables. Some vegetables that cook exceptionally well in an air fryer include green beans, cauliflower, and squash.
Whatever you do, don’t give up on a vegetable you think you don’t like but have only prepared one way. Try vegetables more than once, in all forms (fresh, frozen, and canned), using different cooking methods until you find a creative way to add them to your meal plan.
Broccoli, carrots, spinach, kale, bell peppers, zucchini, cabbage, green beans, tomatoes, cucumbers, and more can be prepared in delicious, different ways and used to fill half of your plate with nonstarchy vegetables.
Step 3. Lean Proteins: Cook Smart
The Diabetes Plate method recommends you fill one-quarter of your plate with lean protein. Lean protein helps keep you feeling full well past your meal without spiking your blood glucose. Choose lean animal proteins like skinless chicken or turkey breast, pork tenderloin, fish, or ground beef or turkey that is labeled 90% lean or greater. Include sources of plant-based protein such as beans, lentils, soy-based products like tofu or edamame, nuts, and seeds in your meals (ADA, 2025b).
You can be creative when preparing your lean protein sources. Start with a lean cut of meat, remove the skin, and trim visible fat. You can tenderize lean protein by pounding meat with a mallet or adding a vinegar-based marinade that does not contain added sugar or salt. Add dried spices or fresh herbs to elevate the taste and add variety to your flavor profiles.
The methods for sautéing, stir-frying, roasting, grilling, and air-frying vegetables discussed in the previous section can be applied to lean protein sources as well. Some ideas for cooking lean protein include:
- Grill or roast skinless chicken or fish with herbs and citrus.
- Sauté tofu or tempeh with low-sodium soy sauce, garlic, and ginger.
- Air-fry chickpeas with paprika and chili powder for a crunchy, spicy snack or salad topping.
- Hard-boil eggs for a quick protein boost.
- Toast unsalted nuts and seeds to top salads.
- Scramble an egg into stir-fried vegetables.
- Add canned white beans or lentils to soups and stews to add protein and naturally thicken broth.
Finding lean protein sources for breakfast and lunch can sometimes feel challenging. The American Heart Association offers these tips on healthier protein choices for different times of the day (American Heart Association, 2024):
Breakfast Proteins
- Boost your morning meal by adding pinto or black beans to breakfast tacos, scrambled eggs, or veggie omelets.
- Swap traditional breakfast meats like bacon or sausage for lower-sodium, nitrate-free turkey or plant-based alternatives.
- Stir in nuts or a spoonful of nonfat Greek yogurt to warm cereals like oatmeal for added protein and a creamy texture.
- Choose fat-free or low-fat milk or yogurt for a good source of calcium, vitamin D, and protein while cutting back on saturated fat.
Lunch and Dinner Proteins
- Use leftover grilled or baked skinless chicken or turkey to make sandwiches or wraps.
- Enjoy a bowl of bean or lentil soup with added vegetables for fiber and protein.
- Make a tuna sandwich on whole-grain bread, replacing some of the mayo with mashed avocado or Greek yogurt to reduce sodium and saturated fat.
- Toss leftover chicken into a salad or grain bowl for a quick, balanced meal.
- Top salads with beans, nuts, grilled fish, or skinless poultry.
- Add beans to soups, stews, or casseroles for extra fiber and plant-based protein.
- Cook skinless chicken breasts by grilling, baking, or microwaving for a lean, flavorful option.
- Season fish fillets with lemon and salt-free spices, wrap in foil, and bake or grill for a simple, no-fuss meal.
- Try making homemade black bean or chickpea burgers as a satisfying meatless option.
Step 4. Carbohydrate Foods: Choose Fiber-Rich Options
The last quarter of your plate should include nutritious carbohydrate foods. These have the greatest impact on blood glucose levels, so it is important to choose wisely. The ADA recommends whole, minimally processed carbohydrates that are high in fiber and other nutrients (ADA, 2025b). These include whole-grain or whole-wheat pasta, wild or brown rice, quinoa, cooked beans, lentils, and starchy vegetables like white potatoes, sweet potatoes, or whole-kernel corn. Whole-grain bread and corn or wheat tortillas can also be used to fill this quarter of the plate.
Some ideas for adding and preparing these nutritious choices include:
- Cook whole grains like quinoa or brown rice in low-sodium broth for added flavor.
- Roast sweet potatoes with cinnamon or cumin.
- Top cooked oats with eggs and cooked greens for a savory bowl.
- Simmer beans and lentils with garlic, onion, and spices.
- Air-fry or oven-bake white potatoes with the skin on to retain more nutrients while achieving a crispy texture.
Step 5. Choose a No-Calorie Beverage
Water is the best choice. Unsweetened tea, sparkling water, or diet drinks (in moderation) are good alternatives (ADA, 2025b).
For a refreshing drink, infuse water with fruit or herbs. Here are some tips for making infused water:
- Always wash fruit, vegetables, and herbs well before adding them to your water.
- Add sliced or cubed fruit to maximize exposure of the juices to the water.
- Tear mint, basil, and cilantro to intensify their flavors.
- Crush ginger and rosemary with a spoon to release oils in the herbs.
- Citrus rinds can cause water to become bitter over time, so remove citrus after about 4 hr. You can add fresh citrus back to the water to keep it looking fresh and appealing when served.
- Infuse water at room temperature for no more than 2 hr to avoid bacterial growth. You can keep the ingredients in the water, but refrigerate it after 2 hr.
- If you don’t drink the water within 24 hr, strain the solids from the water and refrigerate for up to 3 days.
Try these flavor combinations for beautiful and refreshing infused water:
- lemon and fresh thyme
- cucumber, lime, strawberry, and fresh mint
- lime, ginger root, and fresh basil
- lemon, raspberry, and fresh rosemary
- orange, blueberry, and fresh basil
- watermelon, honeydew, and fresh mint
Combination Foods
Some meals, like pizza or casseroles, don’t fit the visual of the Diabetes Plate method. These dishes contain foods that are combinations of different types of foods, but you can still use the Diabetes Plate method.
When preparing these dishes, think about portioning the ingredients for the meal into the Diabetes Plate sections. Using a pizza as an example, this may mean that you swap out the meat toppings with vegetables, or use a lower-carbohydrate, plant-based crust. Pay attention to your portion size and serve pizza alongside a salad with plenty of nonstarchy vegetables, like lettuce, tomatoes, pepperoncini, and onions, topped with a vinaigrette-based dressing.
Sweeteners and Smart Swaps
For people with diabetes, it’s important to limit foods that quickly raise blood glucose levels, such as sugar-sweetened drinks, baked goods or desserts, refined grains, and any products with high amounts of added sugars.
Sugar substitutes, also known as artificial sweeteners, noncaloric sweeteners, or no-calorie sweeteners, can be used in place of table sugar. These sweeteners are often much sweeter than sugar but contain few or no calories, so only a small amount is needed to sweeten foods and drinks. While they don’t contribute any essential nutrients, sugar substitutes can be used in moderation as a way to help you reduce carbohydrates in your meals. These sugar substitutes are one of many tools that can be used in your meal planning toolbox.
It is important to keep in mind that while sugar substitutes can have a lesser impact on blood glucose levels compared to traditional sugar, foods and drinks with sugar substitutes can have other ingredients that impact blood sugar (Mayo Clinic, 2025).
More Recipe Ideas
For more examples of foods that fit into each section of the Diabetes Plate, visit the ADA’s Diabetes Plate website.
For more recipe ideas, visit the ADA’s Diabetes Food Hub website. It has hundreds of free recipes for healthy meals and snacks developed for people living with diabetes.
References
American Diabetes Association. (n.d.). Nutrition for life: Healthy ways to cook and season your food. Retrieved July 18, 2025, from https://professional.diabetes.org/sites/dpro/files/2023-12/healthy_ways_to_cook_and_season_food.pdf
American Diabetes Association. (2025a, February 21). All about ingredients: Fresh versus frozen fruits and vegetables. https://diabetesfoodhub.org/blog/fresh-versus-frozen-fruits-and-vegetables
American Diabetes Association. (2025b, January 15). Ask the experts: What is the Diabetes Plate? Retrieved July 1, 2025, from https://diabetesfoodhub.org/blog/what-diabetes-plate
American Heart Association. (2024, August 28). Picking healthy proteins. Retrieved July 18, 2025, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins
Cox, J. (2023, September 26). Healthy baking alternatives. Academy of Nutrition and Dietetics. Retrieved July 18, 2025, from https://www.eatright.org/food/food-preparation/cooking-tips/healthy-baking-alternatives
Mayo Clinic. (2025, February 18). Artificial sweeteners: Any effect on blood sugar? https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/artificial-sweeteners/faq-20058038
McPherson, G. (2024, September 9). Plant-based eating: How to cook diabetes-friendly veggies. American Diabetes Association. Retrieved July 18, 2025, from https://diabetesfoodhub.org/blog/how-cook-diabetes-friendly-veggies
