{"id":14740,"date":"2026-11-12T13:08:46","date_gmt":"2026-11-12T18:08:46","guid":{"rendered":"https:\/\/www.bluekc.com\/blueprint\/?p=14740"},"modified":"2026-11-12T13:09:40","modified_gmt":"2026-11-12T18:09:40","slug":"the-diabetes-plate-sound-eating-for-all-people","status":"publish","type":"post","link":"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/the-diabetes-plate-sound-eating-for-all-people\/","title":{"rendered":"The Diabetes Plate: Sound eating for all people"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A successful diabetic diet is one that helps you manage your blood glucose. It is not one that leaves you feeling confused about what to eat, bored with your meals, and hangry.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With this in mind, the American Diabetes Association developed the Diabetes Plate. It\u2019s a road map to a balanced diet that lets you enjoy a wide variety of foods without having to count calories and measure food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Diabetes Plate at its core is a simple and healthy way to eat, making it easily adoptable by those in a support or care role, people with prediabetes or obesity, or anyone who wants a healthier diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The premise is simple.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\">\n<li>Start with a 9\u201d plate<\/li>\n\n\n\n<li>Fill half with nonstarchy vegetables<\/li>\n\n\n\n<li>Fill a quarter with a lean protein<\/li>\n\n\n\n<li>Fill the other quarter with carbs<\/li>\n\n\n\n<li>Drink water or a 0-calorie beverage<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"347\" src=\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2026\/10\/diabetes-plate-1.jpeg\" alt=\"\" class=\"wp-image-14759\" style=\"aspect-ratio:1.659989727786338\" srcset=\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2026\/10\/diabetes-plate-1.jpeg 576w, https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2026\/10\/diabetes-plate-1-300x181.jpeg 300w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What\u2019s a nonstarchy veggie?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Low in carbs, high in fiber, nonstarchy veggies take it easy on your blood glucose. They include:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<ul class=\"wp-block-list\">\n<li>Asparagus<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Cauliflower<\/li>\n\n\n\n<li>Brussels sprouts<\/li>\n\n\n\n<li>Cabbage\u202f<\/li>\n\n\n\n<li>Bok choy<\/li>\n\n\n\n<li>Carrots<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<ul class=\"wp-block-list\">\n<li>Cauliflower<\/li>\n\n\n\n<li>Celery<\/li>\n\n\n\n<li>Cucumber<\/li>\n\n\n\n<li>Eggplant<\/li>\n\n\n\n<li>Jicama<\/li>\n\n\n\n<li>Leafy greens (kale,\u202fcollards, mustard greens, Swiss chard)<\/li>\n\n\n\n<li>Mushrooms<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<ul class=\"wp-block-list\">\n<li>Cactus<\/li>\n\n\n\n<li>Okra<\/li>\n\n\n\n<li>Onions<\/li>\n\n\n\n<li>Leeks<\/li>\n\n\n\n<li>Green beans, pea pods,\u202fsnow peas, sugar\u202fsnap peas<\/li>\n\n\n\n<li>Peppers\u202fsuch as bell peppers and hot peppers<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\">\n<ul class=\"wp-block-list\">\n<li>Salad greens (lettuce,\u202fspinach,\u202farugula,\u202fendive)<\/li>\n\n\n\n<li>Squash (zucchini,\u202fyellow,  \u202fchayote, spaghetti)<\/li>\n\n\n\n<li>Radish or daikon<\/li>\n\n\n\n<li>Tomatoes<\/li>\n\n\n\n<li>Tomatillos&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Protein picks<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Diabetes Plate allows for a variety of proteins, including lean animal-based foods and plant-based options.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lean animal-based proteins<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken,\u202fturkey, and\u202feggs<\/li>\n\n\n\n<li>Fish like\u202fsalmon,\u202fcod,\u202ftuna,\u202ftilapia, and\u202fswordfish<\/li>\n\n\n\n<li>Shellfish like\u202fshrimp,\u202fscallops,\u202fclams,\u202fmussels, and\u202flobster<\/li>\n\n\n\n<li>Lean beef\u202fcuts such as chuck, round, sirloin, flank, and tenderloin<\/li>\n\n\n\n<li>Lean pork\u202fcuts such as center loin chop and tenderloin<\/li>\n\n\n\n<li>Lean deli meats<\/li>\n\n\n\n<li>Cheese\u202fand cottage cheese&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Plant-based proteins<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beans,\u202flentils,\u202fhummus, and\u202ffalafel*<\/li>\n\n\n\n<li>Nuts and nut butters<\/li>\n\n\n\n<li>Edamame<\/li>\n\n\n\n<li>Tofu\u202fand tempeh<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Also high in carbs, so balance the carb portion of your plate with this in mind. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Carbs that count<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your blood sugar in check by filling the final quarter of your plate with complex carbs, which increase your blood sugar slowly and take your body longer to digest. &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole grains such as\u202fbrown rice,\u202fbulgur,\u202foats\/oatmeal, polenta,\u202fpopcorn,\u202fquinoa, and whole grain products (bread,\u202fpasta, and\u202ftortillas)<\/li>\n\n\n\n<li>Starchy vegetables such as corn,\u202facorn squash,\u202fbutternut squash,\u202fgreen peas,\u202fparsnips,\u202fplantains,\u202fpotatoes,\u202fpumpkins, and\u202fsweet potatoes\/yams<\/li>\n\n\n\n<li>Beans such as\u202fblack,\u202fkidney,\u202fpinto, and\u202fgarbanzo and legumes such as lentils<\/li>\n\n\n\n<li>Fruits and dried fruit<\/li>\n\n\n\n<li>Dairy products like milk,\u202fyogurt, and milk substitutes (e.g., soy milk)&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Getting started with the Diabetes Plate<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Diabetes Plate is a good model for managing your diabetes through diet. We understand, however, that diabetes on the whole is fraught with daily <a href=\"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/taming-the-diabetes-distress-depression-cycle\/\">qu<\/a><a href=\"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/taming-the-diabetes-distress-depression-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\">e<\/a><a href=\"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/taming-the-diabetes-distress-depression-cycle\/\">stions<\/a>\u00a0and concerns that can quickly become overwhelming.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/spiracare.com\" target=\"_blank\" rel=\"noreferrer noopener\">Spira Care<\/a> Diabetes Care Specialists Amy and Janice have something to say about that.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cIt\u2019s important to focus on small, achievable goals when you\u2019re first starting out,\u201d said Amy. \u201cFor instance, in your first week try the Diabetes Plate for one meal a day. The next few weeks try focusing on a section of the plate per week. Then work on balancing carbs with protein for most meals and snacks. And then eating proteins and veggies before carbs.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cYou don\u2019t have to eat perfectly to manage your diabetes,\u201d added Janice. \u201cSmall, consistent changes in how you build your meals can have a big impact on managing your blood glucose.\u201d<\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\">Source: <a href=\"https:\/\/diabetesfoodhub.org\/blog\/what-diabetes-plate\" target=\"_blank\" rel=\"noreferrer noopener\">American Diabetes Association<\/a><\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-primary-blue-background-color has-background\" style=\"padding-top:140px;padding-right:60px;padding-bottom:140px;padding-left:60px\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#ffffff\"><a href=\"https:\/\/spiracare.com\/patient-resources\/dont-let-diabetes-hold-you-back\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more from Diabetes Care Specialists at Spira Care.<br><\/a><\/h2>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-7d812b4c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-white-color has-text-color wp-element-button\" href=\"https:\/\/spiracare.com\/patient-resources\/dont-let-diabetes-hold-you-back\/\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener\"><strong>Don\u2019t let diabetes hold you back<\/strong><\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side 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It is not one that leaves you feeling confused about what to eat, bored with your meals, and hangry. With this in mind, the American Diabetes Association&#8230;<\/p>\n","protected":false},"author":26,"featured_media":14838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_helpful_status":1,"_analytify_skip_tracking":false,"footnotes":""},"categories":[39,48,15],"tags":[61,62,63],"post-on-community-impact":[],"class_list":["post-14740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-care-management-healthier-living","category-fitness-nutrition","category-healthier-living","tag-members-employer-group","tag-members-ifp-aca","tag-members-medicare"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Diabetes Plate: Sound eating for all people - The Blueprint<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bluekc.com\/blueprint\/healthier-living\/the-diabetes-plate-sound-eating-for-all-people\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Diabetes Plate: Sound eating for all people - The Blueprint\" \/>\n<meta property=\"og:description\" content=\"A successful diabetic diet is one that helps you manage your blood glucose. It is not one that leaves you feeling confused about what to eat, bored with your meals, and hangry. 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