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The Plate Method is an easy way to manage diabetes through balanced meals. Learn how to use your plate to control blood sugar and support your health with every bite.
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how do you plan for your meals when
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you're diabetic or how do you prepare
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meals for a diabetic patient in this
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video today i'm going to show you a very
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easy way that you can use to plan your
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meals for you as a diabetic patient or
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for someone you're taking care of who is
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diabetes so welcome back to my channel
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thank you so much for tuning in if
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you're new here this is a nutrition and
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lifestyle channel on this channel we
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talk about food we talk about nutrition
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we talk about nutrition management of
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different medical conditions so please
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consider subscribing turn on the
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notification bell so that you don't miss
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out on the videos that i post
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so without wasting a lot of time let's
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get into the video so the first thing
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you need to do is to grab the normal
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medium-sized plate
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like this one here this is a normal
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medium-sized plate you do not want to
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use a big plate you don't want to use a
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very small plate the reason why you're
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using this medium plate is to be able to
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achieve the portion size that you really
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require and what your body really
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requires so once you have this plate
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you're going to divide this bread into
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half
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you're going to divide it into half
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okay once it's divided into half
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the first half the bigger half is
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usually for vegetables and why is the
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lattice part for vegetables
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vegetables contain vitamin c which is a
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very good antioxidant they also contain
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fiber okay
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so fiber is very important for patients
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with diabetes why
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when you're diabetic you don't want
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sugars to be rushing into the blood very
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fast so there is something we call the
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glycemic index which is how quickly your
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body absorbs the glucose from the foods
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that you eat so you want to choose
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vegetables that have a low gi so aside
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from the vegetables providing you
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the fiber the vitamin c vegetables are
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very important for satiety the fiber in
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that vegetables help you feel satisfied
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for a long time and once you're diabetic
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you don't be eating so much snacking all
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the time because your sugar levels will
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go high so that is one advantage of
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having vegetables occupying the lightest
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half of your plate so when i'm talking
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about low gi vegetables i'm talking
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about the broccoli green beans kumawiki
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kenya vegetables carbohydrates all these
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vegetables can be eaten
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uh using the half plate rule okay so
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moving on to the proteins
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again we want to focus on the glycemic
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index because once you're doubling it
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you really need to watch on how your
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body absorbs the glucose from the foods
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that you eat you really want to beco um
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to be curious you really want to pay
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attention to how much food you're really
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eating how much
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what kinds of food you're eating how
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much sugar is in those foods without
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having to go the tribal for the trouble
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of calorie counting etc
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so when you go to the proteins you're
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going to divide the other half into
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two quarters
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okay
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um
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we're going to divide into two quarters
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so one of the quarters is for proteins
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okay proteins are important for building
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the muscles building the tissues you
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know wound healing etc so you really
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need to have proteins in your diet but
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once you're diabetic you really also
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want to watch what kinds of proteins are
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you really eating how often you're
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eating them and even the method of
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cooking
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so uh when you're diabetic we always
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encourage patients to eat plant-based
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proteins
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okay
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beans lentils green grams because why
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again because of the fiber and also they
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provide the nutrients that you need
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however
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you still need the animal soils proteins
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because they also provide additional
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nutrients that may lack in the animal in
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their plant-based protein so in this
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case when you're eating fish the poultry
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the meat the cooking method that you're
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going to use is very important for
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example for the eggs you really need to
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prefer boiling instead of frying because
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frying is introducing more saturated
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fats into your diet so boiling is a good
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method of eating eggs again
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a very important thing to know is that
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you can alternate between these
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plant-based proteins and animal sauce
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proteins okay if you have uh beans today
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you can have meat tomorrow you can have
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a main another day it's good to
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alternate so that you maximize on the
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nutrients and also watch on how much
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you're eating uh from one's type of
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food
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for for the for the one quarter like
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i've said is for proteins plant-based
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proteins are preferred because
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additionally they come with a lot of
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fiber
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but animal source proteins are also
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eaten you don't have to deny yourself
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your body still needs those proteins
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for additional nutrients like vitamin
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b12
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for iron etc so the last portion of
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course is for carbohydrates and this is
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where the problem always starts because
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carbohydrates provide the most
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glucose
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okay the most sugar so the more
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if you eat too much of the carbohydrates
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then that means your blood sugar levels
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will go high very very fast
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so for the carbohydrates again we go to
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the glycemic index we want to choose
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carbohydrates that have a low
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gi a low glycemic index why
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you want to eat food but you don't want
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the sugar to get into the blood very
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fast
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okay
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very fast
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for diabetic patient to always encourage
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slow penetrating sugars from foods like
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whole grains
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and refined foods okay
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when your diabetic you don't want to
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rush to the refined foods the over
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processed foods because they contain
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very simple sugars very quick
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penetrating sugar which when they get to
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your system they they they get your
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blood sugar levels going high very fast
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that is something you don't you need to
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watch out for so besides the quota
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containing carbohydrates you also need
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to to know what type of carbohydrates
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are you really taking
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and how often are you taking them
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so like i've said talking about the low
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gi carbohydrates you're talking about
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whole grains the whole cereals that i
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usually prefer okay you really need to
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watch out and moderate on the refined
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over-processed foods like the cakes and
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biscuits so now that is something you
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need to avoid
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when you are diabetic
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okay
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so if i can do a little recap acid
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you divide your place into half
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and then the first half the very last
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first half is for vegetables because
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vegetables come with very many other
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benefits you know they i've already
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mentioned before and so the other half
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we divide into making two quarters for
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proteins and four carbohydrates
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important to note is that you really
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need to watch out on what kinds of food
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you're
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eating we want to go for the low ti
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first like i've already mentioned the
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vegetables
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also provide healthy
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fiber the proteins plant-based proteins
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provide healthy fat
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fiber vitamins and even minerals okay
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also the animal sauce proteins are very
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important you don't need to restrict
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yourself out of that and carbohydrates
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is what you watch for so aside from
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talking about the basic food groups the
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carbohydrates proteins and the
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vegetables and
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vitamins we need to talk about the foods
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okay
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when you're diabetic and you you have to
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watch out on these kinds of foods you're
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choosing which kinds of fruits you're
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eating okay and the portion is also very
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very important usually we want an
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additive patient not to grab a whole
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food as it is it is important to to
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divide it into smaller pieces so that
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you can eat one piece now and eat
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another piece another time and also
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consider variety okay if you're having a
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mango in the morning
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eat another fruit like avocado during
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the other day and also provide uh prefer
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other healthy snacks we have porridge
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cup of milk
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you know ground nuts all these are also
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important and also not forget is water
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eight cups eight glasses of water every
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day is important water helps maintain a
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normal blood sugar level okay
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so using example what should you eat now
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using the plate method
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if i'm to use an example a good example
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is
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cabbage
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or mariki for the vegetables
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rice
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brown rice preferred but white rice is
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also okay watch out on moderation and
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then beans okay
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rice
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beans and some skuma or some cabbage
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that is a very good meal for a diabetic
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patient
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what is bad and is very common it's rice
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the irish potatoes k in cabbage
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one row and uh
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in drinks are from the same fruit all
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those are carbohydrates
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and
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they are starches
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rice irish potatoes and cabbage no for a
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diabetic patient that is something you
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really need to watch out for i hope this
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video has been helpful for you as a
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diabetic patient is important for you to
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plan your meals it's important for you
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to know the portion controls it's
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important for you to know the frequency
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how often you eat how much you eat it is
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very important so while you're taking
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care of yourself or taking care of your
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relative horse diabetes
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the diabetic rate method is the way to
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go and for three reasons the diabetic
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plate is very
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very
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much recommended by me and other
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professionals why number one there is no
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calorie counting number two there is no
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weighing of ingredients so even if you
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don't have a weighing scale you won't
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really suffer okay and another thing
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it's very simple it's very easy even
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children can use it thank you so much
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for joining me today
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remember to subscribe share leave your
10:04
comments until next time
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bye
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