How to Balance Blood Sugar: The Easy Strategy That Works!

Written By Andrea McGrew

Managing blood sugar doesn’t have to mean cutting out all your favorite foods or obsessively tracking every bite. In fact, one of the easiest and most sustainable ways to support healthy glucose levels starts with something you already use every day: your plate.

By visually balancing non-starchy vegetables, lean protein, fiber-rich carbohydrates, and healthy fats, you can create meals that help stabilize blood sugar, improve energy, reduce cravings, and keep you feeling full longer.

In this post, I’ll break down the Diabetes Plate Method—an evidence-based approach developed by the American Diabetes Association—to show you how to build blood sugar-friendly meals without dieting, guilt, or guesswork.

Understanding Blood Sugar Balance

What is Blood Sugar?

Blood sugar—also known as blood glucose—is your body’s main source of energy. It comes from the carbohydrates in the foods you eat and fuels vital organs and systems—including your brain, heart, and muscles. Keeping your blood sugar levels stable is essential for avoiding energy crashes and supporting long-term metabolic and cardiovascular health.

Why Does Blood Sugar Spike?

After a meal—especially one rich in simple or starchy carbohydrates—your blood sugar levels naturally rise. In response, your body releases insulin, a hormone that acts like a key, unlocking the door to your cells to let glucose in. Once inside, glucose can be used as fuel by your brain, heart, and muscles.

However, when a meal lacks fiber, protein, or healthy fats, blood sugar can spike rapidly. These quick surges—and the crashes that follow—can leave you feeling fatigued and hungry. Over time, this pattern may contribute to insulin resistance, increasing the risk of type 2 diabetes.

The Importance of Post-Meal Glucose Control

Keeping post-meal glucose levels stable supports sustained energy, improved mood, reduced cravings, and healthier metabolic function. It also plays a key role in managing type 2 diabetes and may help reduce the risk of cardiovascular disease by minimizing inflammation and blood vessel damage.

Blood Sugar Targets After Eating

Typical post-meal blood sugar targets according to leading health guidelines:

  • For individuals without diabetes: Below 140 mg/dL (1–2 hours after eating)

  • For individuals with diabetes: Below 180 mg/dL (1–2 hours after eating)

Why I Recommend the Diabetes Plate Method

As a dietitian, I recommend the Diabetes Plate Method because it gives people a clear, stress-free way to build balanced meals—without calorie counting, macro tracking, or complicated rules.

I don’t just share this with clients—I use it myself when I make meals. It’s a simple, visual tool that helps me stay nourished and energized without overthinking food. Whether I’m cooking at home or grabbing something out, it reminds me how to structure my plate in a way that supports steady blood sugar and keeps me feeling good.

Step 1: Fill Half Your Plate with Non-Starchy Vegetables

Non-starchy vegetables are the cornerstone of blood sugar-friendly meals. They’re low in carbohydrates and calories, yet rich in fiber, vitamins, minerals, and antioxidants. Filling half your plate with these "superstar foods" supports digestion, increases fullness, and helps reduce blood sugar spikes.

Try these non-starchy vegetables:

  • Leafy greens — spinach, arugula, kale, Swiss chard

  • Cruciferous veggies — broccoli, cauliflower, Brussels sprouts

  • Peppers — bell, poblano, jalapeño

  • Cucumbers, zucchini, and summer squash

  • Tomatoes, tomatillos

  • Green beans, snow peas, snap peas

  • Eggplant, mushrooms, radishes

Try them raw in salads, roasted with herbs, lightly steamed, or stir-fried in a bit of avocado or unrefined sesame oil. A simple veggie combo: roast broccoli and cauliflower with garlic and avocado oil, or quickly stir-fry zucchini and bell peppers in unrefined sesame oil for a crisp, colorful side.

Step 2: Add a Quarter Plate of Lean Protein

Protein plays a vital role in slowing digestion, promoting satiety, and stabilizing blood sugar after meals. It also supports muscle maintenance and contributes to overall metabolic health. For best results, aim to include 20–30 grams of protein per meal, a range supported by the American Diabetes Association for improving glycemic control and preserving lean body mass.

Excellent protein options include:

  • Skinless poultry such as chicken or turkey

  • Seafood including salmon, cod, shrimp, or tuna

  • Eggs or egg whites

  • Low-fat dairy like Greek yogurt or cottage cheese

  • Lean cuts of beef and pork — sirloin, tenderloin

  • Plant-based proteins — tofu, tempeh, edamame

  • Legumes such as beans, lentils, and hummus

Note: Plant-based proteins like beans and lentils also contain carbohydrates, so they may count toward both your protein and carb portions. To maintain balance, pair them with plenty of non-starchy vegetables and a healthy fat like olive oil or avocado.

Cook proteins using heart-healthy methods like grilling, broiling, baking, or stir-frying with a bit of oil. Fire up the grill for chicken thighs with rosemary and garlic, or broiled salmon with lemon and dill for bold flavor and balanced nutrition.

Step 3: Include a Quarter Plate of Smart Carbohydrates

Carbohydrates have the most direct impact on blood sugar levels, but that doesn’t mean they’re off-limits. In fact, they’re your body’s primary fuel—especially for your brain and muscles. The key is to focus on fiber-rich, minimally processed options and pair them with protein, vegetables, and healthy fats to maintain stable blood sugar and lasting energy.

Smart carbs to include:

  • Starchy vegetables — sweet potatoes, new potatoes, butternut squash, peas, corn

  • Whole grains — quinoa, brown rice, rolled oats

  • Legumes — lentils, black beans, chickpeas

  • Fresh fruits — berries, apples, citrus fruits

Choose cooking methods that retain nutrients and support balanced blood sugar—especially compared to boiling, which can cause water-soluble vitamins like B and C to leach out. Steaming, baking, roasting, or simmering are great options, while deep-frying or adding heavy, sweet glazes is best avoided. A few tasty ideas: roast sweet potatoes with olive oil and spices, simmer oats with cinnamon and almond milk, or blend cooked lentils for a fiber-rich soup.

Step 4: Don’t Forget Healthy Fats

Healthy fats are an essential part of a blood sugar-friendly plate. They help slow digestion, enhance nutrient absorption, and increase meal satisfaction. These benefits are key to keeping blood sugar levels steady after eating. The American Diabetes Association notes that replacing saturated fats with unsaturated fats—like those found in nuts, seeds, and oils—can improve both glycemic control and cardiovascular health.

Nourishing fat sources to add:

  • Avocado or guacamole

  • Extra virgin olive oil

  • Nuts — almonds, pistachios, walnuts

  • Seeds — chia, flaxseed, pumpkin seeds

  • Nut butters — unsweetened peanut or almond butter

  • Full-fat Greek yogurt or a few slices of aged cheese

For best results, use healthy fats in moderation to boost satisfaction and help prevent energy dips between meals. Consider drizzling olive oil over roasted vegetables or topping a salad with a few slices of avocado. If you're ready to feel more energized, reduce cravings, and take control of your blood sugar without obsessing over every meal, I can help.

From Drinks to Dinner: Making Blood Sugar Balance Work for You

Choose Blood Sugar–Friendly Beverages

What you drink can have just as much impact on your blood sugar as what you eat. Sugary drinks like soda, fruit juice, and sweetened teas can cause rapid glucose spikes and contribute to energy crashes.

Best choices for balanced hydration:

  • Water (plain or sparkling)

  • Unsweetened herbal, green, or preferred tea

  • Black coffee or with a splash of milk

  • Infused water with lemon, mint, or cucumber

These options hydrate you without impacting blood sugar. Some people notice that artificial sweeteners can trigger cravings or affect digestion—so pay attention to how your body responds and choose beverages that help you feel your best.

Apply the Plate to Real-Life Meals & Cultural Cuisines

This method isn’t about restriction—it’s about structure. The plate method works with nearly any cuisine or mealtime situation by using visual balance, not calorie tracking. Whether you’re cooking at home or eating out, it’s flexible enough to fit your lifestyle.

Real-life examples:

  • Mexican: Fajita veggies + grilled chicken + black beans + avocado

  • Asian: Teriyaki salmon + stir-fried broccoli + jasmine rice

  • Mediterranean: Grilled lamb + tomato-cucumber feta salad + farro

  • Indian: Tandoori chicken + sautéed greens + whole grain roti

  • Cajun: Blackened chicken + roasted okra + brown rice

Even combination meals like pasta or pizza can be balanced by watching portions and adding a veggie-based side.

Common Mistakes to Avoid

These are some of the most common pitfalls I see—easy to make, but also easy to fix with the Plate Method:

  • Skipping vegetables: You miss out on fiber, fullness, and balance

  • Overloading carbs: Even healthy ones can spike blood sugar if portions are too large

  • Forgetting fats: Healthy fats help slow digestion and improve satiety

  • Drinking your sugar: Sweetened drinks are a hidden source of spikes

  • Ignoring portions: The method works best when your plate stays balanced

Let the plate be your foundation—it simplifies eating well without needing to count or track everything.

Final Thought

You don’t need a complicated diet to balance your blood sugar. The Diabetes Plate Method gives you a simple, flexible way to eat well—without tracking every bite or cutting out the foods you enjoy.

👉 Visit my homepage to learn how to work with me and take the next step toward balanced blood sugar and better energy.







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© 2025 McGrew Nutrition. All rights reserved. This content is for informational purposes only and does not constitute medical advice. For personalized support, visit mcgrewnutrition.com.
Andrea McGrew