How to reduce sugar level with plate method
Is the food that you are decorating in your plate daily is full of nutrition? Do you know what things should be included in a balanced diet i.e. Balanced Diet and in what amount? If not, then this article is for you, so that you can know what things to include in a healthy plate and how much quantity. So that you are healthy and stay away from diseases caused by food, such as diabetes.
Diabetes is a disease in which whatever you are eating remains a major role. Medicine and exercise is necessary, but if the method of eating is not right, then it becomes difficult to control the sugar level. Many people have the illusion that just by giving up sweet and oily food, the sugar will come under level control. The truth is that every morsel of your plate affects your blood sugar. In such a situation, doctors and dieticians are now suggesting a method called Plate method-plate method. What happens to Plate Method will know from the doctor.
Plate method/ plate method We we Talked to Dr. Neeta Deshpande. Diabetes and Obesity Physician at Dr. Neeta Center Care Hospital Are. Dr. Neeta explained that the patient of diabetes should eat with plate method. Keep in mind that you should first eat protein items. After this, vegetables and later rice etc.
50 percent vegetables– Green leafy vegetables, carrots, cucumber, capsicum, tomato, gourd, zucchini come. They are rich in fiber and do not spike blood sugar.
25 percent protein– Pulses, cheese, egg, fish, chicken (skinless), rajma, gram etc. The advantage of protein is that it makes you feel full for a long time and does not let the blood sugar go up suddenly.
25 percent carb– It can include whole grain bread, brown rice, barley, oats or limited amounts of white rice.
What is plate method/ plate method
The plate method is actually an easy visual guide in which your entire plate is divided into three parts. But there is a twist here, this part is not only for the amount of food, but also the selection of food and food. This is the reason that by adopting it, the sugar level of diabetes patients gradually starts getting better. However, it is important to understand how it works, and what are the special rules in it. The plate method fixes this mistake and increases the habit of a balanced plate. Therefore, it is said that 50 percent of your plate should be filled with only starchy vegetables.
Why not include fat in plate method?
Dr. Neeta Told that the protein source you take in diabetes plate method (such as fish, chicken, cheese, pulses, nuts) already contains natural fat in them. Therefore, a separate fat section is not given in the plate. Along with this method diabetes, obesity is also made for control. Because of this, fat is not done. Dr. Tandon says that the fat is not missing in the diabetes plate, but healthy fat is present in small parts and in mixed form. This plate also contains peanuts, walnuts and linseed seeds, they contain fat according to the need of diabetes patients.
4 out of every 5 humans diabetes patients
Talking about the data of diabetes patients worldwide, in the year 2024, about 58.9 crore adults (20 to 70 years) are living with diabetes. Of these, 81 percent of patients live in low and moderate income countries. Talking about the coming years, by 2050, the number of diabetes patients will increase to 85.3 crore.
So next time you eat food, fill your plate in three parts. Half of vegetables, fourth protein, and quarter carb. Always start with protein. Small changes can bring big results. It is just a condition to adopt them daily.