How To Manage Diabetes With the Plate Method

Diabetes is a chronic disease that is affecting more and more people every year. According to the International Diabetes Federation (IDF), there were an estimated 463 million adults living with diabetes in 2021. This number is expected to increase to 643 million by 2030 and 783 million by 2045. 

Living with diabetes can be challenging, but with the right treatment and support, it can be managed. The Diabetes Plate Method is an easy-to-remember way to help make healthy choices at mealtime.

What is Diabetes?

Diabetes is a chronic health condition that causes the blood sugar levels to be too high. When you eat, glucose from food enters the bloodstream, triggering the pancreas to release insulin. Insulin helps glucose get into your cells to be used for energy. There are three main types of diabetes:

• Type 1 diabetes: It is caused by an autoimmune reaction that destroys the cells in the pancreas that produce insulin. It typically develops in childhood or young adulthood.

• Type 2 diabetes: It is the most common form of diabetes, caused by insulin resistance or insufficient insulin production. It is often linked to obesity and unhealthy lifestyle choices.

• Gestational diabetes: It is a pregnancy complication that can increase the risk of developing type 2 diabetes later in life.

Diabetes can cause a number of health problems, including heart disease, stroke, kidney disease, and nerve damage. It is a major cause of blindness, kidney failure, and lower limb amputations.

How is diabetes treated?

There is no cure for diabetes. However, it can be managed with diet, exercise, and medication. The treatment plan for diabetes will vary depending on the type of diabetes and individual needs.

• Diet and exercise: Making healthy changes to your diet and lifestyle can help you manage your blood sugar levels. Eating a healthy diet that is low in sugar and processed foods and getting regular exercise can help to keep your blood sugar levels under control.

• Medication: There are a number of medications that can be used to treat diabetes. These medications work by helping your body produce or use insulin more effectively.

• Insulin therapy: If you have type 1 diabetes, you will need to take insulin injections. Insulin therapy is also sometimes used to treat type 2 diabetes, especially if other treatments are not working.

• Blood sugar monitoring: It is important to monitor your blood sugar levels regularly so that you can adjust your treatment plan as needed. 

How to prevent diabetes?

Although there is no sure way to prevent diabetes, many things can be done to reduce its risk. This includes:

• Maintaining a healthy weight: losing even a small amount of weight when you are overweight or obese, can help to reduce your risk of developing type 2 diabetes.

• Regular exercise: get at least 30 minutes of moderate-intensity exercise.

• Healthy diet: Eat a diet that is low in sugar and processed foods and high in fruits, vegetables, and whole grains.

• Quit smoking: It can help reduce your risk of developing type 2 diabetes.

• Managing other health conditions: If you have other health conditions, such as high blood pressure or high cholesterol, managing these conditions can help to reduce your risk of developing diabetes.

The Diabetes Plate Method

The Diabetes Plate Method is a flexible and adaptable way to eat. It is an easy-to-remember way to help people with diabetes manage their blood sugar levels. A study published in the journal Diabetes Care found that people who followed the Diabetes Plate Method had lower blood sugar levels and better cholesterol levels than people who did not follow the method. Another study, published in the journal Nutrients, found that the Diabetes Plate Method was effective in helping people with type 2 diabetes lose weight.

The American Diabetes Association (ADA) recommends the Diabetes Plate Method as a simple way to learn how to eat balanced meals without any counting, calculating, weighing or measuring.

The Plate Method App, JustaPlate, has a Diabetes Plate Method mode that allows for meal tracking. To apply the Diabetes Plate Method, use a standard-sized plate and divide it to three sections:

• Vegetables: Choose non-starchy vegetables and make them half of your plate. They are rich in fiber, witch helps to slow down the absorption of glucose into the bloodstream, and helps to keep blood sugar levels stable.

• Proteins: Choose lean proteins and make them a quarter of your plate. Lean proteins are low in fat and calories. Eating lean proteins can prevent overeating, because it helps feeling full and satisfied after a meal.

• Carbohydrates: Choose whole grains and make them a quarter of your plate. Whole grains are high in fiber and low in sugar, witch helps maintain steady sugar blood level.

In addition to the three main food groups, the Plate Method includes healthy fats and drinking water. It also recommends drinking water and avoiding ultra-processed food and added fats and sugars.

Disclaimer

If you are considering using the Diabetes Plate Method, it is important to talk to your doctor or a registered dietitian. They can help you make sure that the method is right for you and that you are following it correctly.