Indian Plate Method

Traditional Indian food is always bursting with flavor. However, sometimes, it can be high in refined carbohydrates with all the rice and bread. Overconsumption of these refined carbohydrates can spike blood sugar.

An easy way to prepare meals that won't drastically spike your blood sugar is by following the Diabetes Plate Method by the American Diabetes Association. The core idea of the plate method is to have meals where half of the meal is non-starchy vegetables, and the other half is equal portions of carbohydrates (like rice and rotis) and protein. 

A simple way to stabilize blood glucose is by having 1 cup of rice per meal (1 cup = 1 small fist). Everyone has different needs, but this may be a good start.

If you want to learn more, the CDC and ADA provide the Diabetic Plate Method as a general guideline to enjoy your meal with 50% veggies, 25% protein, and 25% carbohydrates. If you have type 2 diabetes, we recommend you talk to your healthcare provider to determine the appropriate amount of carbohydrates for you.