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Metod tanjira je jedan od najjednostavnijih i najefikasnijih načina ishrane kod dijabetesa tip 2 i insulinske rezistencije (IR) — bez brojanja kalorija i bez komplikovanih dijeta.
Zamisli tanjir kao podeljen na 3 dela:
1. ½ tanjira – povrće (vlakna za stabilan šećer).
Ovo je baza svakog obroka.
- Zeleno lisnato povrće (spanać, zelena salata, rukola)
- Brokoli, karfiol, tikvice
- Paprika, krastavac, paradajz
- Kupus, šargarepa i kukuruz (umereno)
Zašto?
Vlakna usporavaju skok šećera u krvi i drže sitost.
2. ¼ tanjira – proteini.
Oni stabilizuju insulin i sprečavaju nagle padove energije.
- Riba
- Jaja
- Sir*, grcki jogurt
- Mahunarke (pasulj, sočivo)
3. 1/4 tanjira – ugljeni hidrati.
Biraj pametno — nije poenta izbaciti, nego izabrati bolje.
- Integralni pirinac
- Ovsene pahuljice (ali ne za doručak ili uveče)
- Krompir (kuvan ili pečen, ne pržen) ali umereno.
❌ Izbegavati: beli hleb, belu testeninu, beli pirinač, bela peciva, slatkiše, sokove (naglo dižu šećer).
Ovo je deo koji se kontroliše (najčešće pravi problem)
4. Dodatak – zdrave masti (mala količina):
- Maslinovo ulje
- Orašasti plodovi
- Avokado
Pomažu sitosti, hormonima i stabilnosti šećera.
Primer obroka za dijabetes i IR
1. Pola tanjira: salata + brokoli.
2. Cetvrtina: piletina sa roštilja.
3. Cetvrtina: integralni pirinač.
4. Malo maslinovog ulja preko
Napomena za sir
Koji sir je za dijabetes i insulinsku rezistenciju (IR)?
1. Najbolji izbori (stabilan šećer + dobar sastav)
- mladi sir (kravlji)
- feta sir
- kozji sir
- mocarela sir (posebno sveža)
Zašto su dobri?
- imaju malo ugljenih hidrata
- bogati su proteinima
- ne dižu naglo šećer
2. Može, ali umereno
- kačkavalj**
- trapist
Malo više masti i kalorija → drže sitost, ali lako se pretera.
3. Oprez (izbaciti)
- topljeni (industrijski) sirevi
- namazi sa dodatim skrobom
- „lagani“ sirevi sa puno aditiva
često imaju skrivene ugljene hidrate ili loš kvalitet
Mali trik za sir:
Kombinuj sir sa povrćem (npr. sir + paradajz + maslinovo ulje) ili proteinom (npr. sir + jaje). Tako dobijaš sporiji porast šećera i dužu sitost.
Kako ubaciti u metod tanjira?
- 1/4 tanjira: sir (npr. mladi ili feta)
- 1/2: povrće
- 1/4: integralni UH
Zlatna pravila za dijabetes i IR:
- Ako prvo pojedeš povrće pa proteine, a UH na kraju — nivo šećera u krvi može biti značajno stabilniji.
- Jedi uvek kombinaciju (nikad samo UH).
- Ne preskači obroke.
- Jedi polako (sitost do mozga stize kasnije).
❌ Izbegavaj slatka pića.
Koji kackavalj izabrati za dijabetes i IR u Srbiji i USA?
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The plate method is one of the simplest and most effective ways to eat for type 2 diabetes and insulin resistance (IR) — without counting calories and without complicated diets.
Imagine the plate as divided into 3 parts:
1. ½ plate - vegetables (fiber for stable sugar).
This is the base of every meal.
- Green leafy vegetables (spinach, lettuce, rocket)
- Broccoli, cauliflower, zucchini
- Pepper, cucumber, tomato
- Cabbage, carrots and corn (in moderation)
Why?
Fiber slows down blood sugar spikes and keeps you full.
2. ¼ plate - proteins.
They stabilize insulin and prevent sudden drops in energy.
- A fish
- Eggs
- Cheese*, Greek yogurt
- Legumes (beans, lentils)
3. 1/4 plate - carbohydrates.
Choose wisely — the point is not to throw out, but to choose better.
- Wholemeal rice
- Oat flakes - rolled oats, but not for breakfast or in the evening
- Integral bread - wholemeal bread
- Potatoes (boiled or baked, not fried) but in moderation.
❌ Avoid: white bread, white pasta, white rice, white pastries, sweets, juices (high sugar).
This is the part that is controlled (the most common problem)
4. Addition - healthy fats (small amount):
- Olive oil
- Nuts
- Avocado
They help satiety, hormones and sugar stability.
Sample meal for diabetes and IR
1. Half a plate: salad + broccoli.
2. Quarter: grilled chicken.
3. Quarter: brown rice.
4. A little olive oil on top
Note about the cheese
Which cheese is good for diabetes and insulin resistance (IR)?
1. The best choices (stable sugar + good composition)
- queso fresco cheese - young cheese (cow's)
- goat cheese
- mozzarella cheese (especially fresh)
Why are they good?
- have few carbohydrates
- they are rich in proteins
- they don't raise sugar suddenly
2. Yes, but in moderation
- yellow cheese**
- Trappist
A little more fat and calories → keep you full, but it's easy to overdo it.
3. Caution (throw out)
- processed (industrial) cheeses
- spreads with added starch
- "light" cheeses with lots of additives
They often have hidden carbohydrates or poor quality
A little yellow cheese trick:
Combine cheese with vegetables (e. g. white cheese + tomato + olive oil) or protein (e. g. white cheese + egg). That way you get a slower rise in sugar and longer satiety.
How to insert into the plate method?
- 1/4 plate: white cheese (e.g. young or feta)
- ½ plate: vegetables
- ¼ plate: integral carbs
Golden rules for diabetes and IR:
- If you eat vegetables first, then proteins, and carbs at the end — the blood sugar level can be significantly more stable.
- Always eat a combination (never just carbs).
- Don't skip meals.
- Eat slowly (satiety reaches the brain later).
❌ Avoid sugary drinks.
Which yellow cheese to choose for diabetes and IR in Serbia and the USA?
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