Follow the half-plate vegetable portion

Carbs have the biggest impact on blood sugar. 90% of carbs (rice, noodles, bread) get converted into sugar. Reducing the amount of carbs and increasing protein and vegetables will have a great impact on sugar control.

1/4 plate proteins

1/4 plate carbs

1/2 plate vegetables

Knowing food groups

Reducing the amount of carbs you eat will have a great impact on sugar control.

Blood Glucose Reading

Carbs
90-100% turns to glucose
Spikes fast from 15-20mins

Proteins

50% turns to glucose
Peaks 2-4hours

Fats

10% turns to glucose, releases slowly over 8-10hours