How to Balance Your Plate While Living with Diabetes

How to Balance Your Plate While Living with Diabetes

This post was created in partnership with Pendulum. I have been compensated for my time commitment. However, my opinions are my own.

Type 2 diabetes is a condition which affects nearly 30 million Americans, including my own family. Several of my cousins have type 2 diabetes and my mother at one point was a borderline diabetic. This is one of the biggest reasons I wrote the Create-Your-Plate Diabetes Cookbook: A Plate Method Approach to Simple, Complete Meals. There is no calorie counting or measuring, you just use your dinner plate to create a perfectly balanced plate—here’s how.

Five Steps to Create-Your-Plate

Start with a dinner plate that is about 9-inches in diameter. If you are someone who needs more calories than average, then you can use an 11-inch or 12-inch plate, while those with lower calorie needs may decide to use a slightly smaller plate like an 8-inch dinner plate.

Step 1: Imagine your plate is divided into three sections. First, divide your plate in half. Fill that half of the plate with nonstarchy vegetables, like cauliflower, broccoli, spinach, or kale.

Step 2: Divide the remaining plate into half. Fill one of the small sections (or one-quarter) of your plate with lean protein foods like lean chicken, beef, or pork, fish, eggs, or plant-based protein like beans or tofu.

Step 3: Fill the other small section (or one-quarter) of your plate with carbohydrate foods like grains, starchy vegetables (sweet potatoes, corn), fruit, milk, or yogurt. When choosing grain foods, pick the options that are high in fiber because they are the most nutritious: whole grains as they are rich in vitamins, minerals, phytochemicals, and fiber. Examples of whole grains include brown rice, quinoa, sorghum, whole farro, whole-wheat flour, and bulgur.

Step 4: Complete your meal with a zero calorie beverage like water, seltzer or another zero-calorie beverage.

Step 5: Choose healthy fats in small amounts. For example, add a slice of avocado to your salad or use olive oil in your cooking.

What Does A Plate Look Like?

Based on the plate method, here are some samples of what breakfast, lunch, and dinner can look like. Who said people with diabetes can’t eat tasty and healthy meals?


Photo courtesy of Mittera


  • Slow Cooker Ratatouille with White Beans
  • Side Greek Salad with Red Wine Vinaigrette


Photo courtesy of Mittera


  • Grilled Chicken and Vegetable Skewer
  • Kale Apple Slaw
  • 1 grilled corn on the cob
  • 1 teaspoon trans fat-free margarine

Photo courtesy of Mittera


How Else Can You Control Your Blood Sugar?

Eating right and exercising are two important ways for a person with diabetes to maintain your blood sugar. However, there is exciting news! There is now a clinically proven way to lower your A1C levels naturally through your gut.



Pendulum Glucose Control (PGC) Control is the first clinically-proven probiotic designed specifically for people with type 2-diabetes. Pendulum Glucose Control contains a unique blend of novel probiotics and a prebiotic that can’t be found in typical probiotics.

PGC has been clinically shown to lower A1C levels by 0.6% and blood sugar spikes by 33%.* A 2020 clinical study published in British Medical Journal demonstrated PGC’s ability to lower A1C and blood glucose in people with type 2-diabetes.

Further, outside of this clinical study, individuals that have taken this medical probiotic over the past four months have experienced many additional benefits, including weight loss (60%), improved GI (90%), increased energy (70%) and lower blood sugar (90%).

*Consult your physician as part of your total diabetes management plan. Results may vary from person to person.

Where to Find Pendulum Glucose Control

Pendulum Glucose Control is Non-GMO Project Verified, vegan, dairy-free and gluten-free. The recommended dose for PGC is twice daily with food, once in the morning and once in the evening.

You can find Pendulum Glucose Control online here. The company offers multiple purchase options, including a monthly subscription for $165 per month with a money back guarantee. Pendulum recognizes how crucial providing nutrition and diabetes education support are to the successful management of this condition and offers complementary nutrition consultations, as well as complimentary A1C tests to help consumers track their progress, with purchase.

Get 30% off your first bottle of Pendulum Glucose Control by using the promo code TOBY3

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