Portion Balance
You don’t need perfect food — you need better balance.
💡 Even healthy foods can raise blood sugar if portions are too large.
The Simple Plate Method
This is the easiest way to control blood sugar without counting anything:
½ Vegetables
¼ Protein
¼ Carbs
- ½ Vegetables → slows sugar absorption
- ¼ Protein → keeps you full
- ¼ Carbs → controlled energy
⚠️ Most people eat the opposite: too many carbs, not enough vegetables.
What This Looks Like in Real Life
❌ Unbalanced Plate
- Large portion of pasta
- Small amount of veg
- Little protein
→ Big blood sugar spike
✅ Balanced Plate
- Half plate vegetables
- Moderate carbs
- Good protein portion
→ Steadier blood sugar
Easy Portion Tricks
- Fill half your plate with vegetables first
- Use smaller plates
- Don’t double carbs (e.g. rice + bread)
- Add protein to every meal
Key Takeaway
You don’t need to cut carbs completely — just control the portion.