Sample Diabetic-Friendly Plate
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½ plate: Non-starchy vegetables (e.g., salad, roasted broccoli)
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¼ plate: Lean protein (chicken, fish, tofu)
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¼ plate: Complex carbs (quinoa, small sweet potato)
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Healthy fat: Olive oil, avocado, nuts
Preparation Tips to Maximize Benefits
✅ Do:
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Steam, roast, or sauté with healthy oils
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Enjoy raw in salads with vinegar-based dressings
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Grill for added flavor without extra carbs
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Season with herbs, spices, garlic, or lemon
❌ Limit:
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Deep-frying or heavy breading
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Cream-based sauces or cheese toppings
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Canned vegetables with added sodium or sugar
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Excessive oil or butter
With the right choices and portion control, vegetables can be both delicious and powerful allies in managing diabetes. Fill your plate smartly, eat mindfully, and enjoy a wide variety of nutrient-packed options every day!