Metod tanjira za dijabetes i insulinsku rezistenciju (The plate method for diabetes and insulin resistance)

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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.

- Piletina ili curetina

- 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)

- Integralni hleb

- 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

Uskrs za dijabeticare tip 2 i IR

Pripremite se za praznike uz uskrsnji jednodnevni plan ishrane i savete prilagodjene osobama sa dijabetesom tip 2 i insulinskom rezistencijom. 

SAZNAJ VISE I KUPI

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

- rikota sir

- mocarela sir (posebno sveža)

Zašto su dobri?

- imaju malo ugljenih hidrata

- bogati su proteinima

- ne dižu naglo šećer

2. Može, ali umereno

- kačkavalj**

- gauda sir

- 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?

Napomena za dijabetes tip 2 i insulinsku rezistenciju 

1. Izbor sastojaka uvek zavisi od individualnih potreba osobe sa dijabetesom tip 2. Sastojke prilagodite svojim potrebama.
2. Verzija sa niskomasnim namirnicama odgovara onima koji kontrolisu unos masti, dok punomasne namirnice vise odgovaraju onima kojima je cilj sporija apsorpcija ugljenih hidrata i duzi osecaj sitosti.
3. Takodje, ako imate problem sa pankreasom (kao ja) za vas unos od 25 g dodatih secera ne znaci nista jer vi morate strogo paziti I na secere iz hrane.
4. Trece, nije isto ako jedete pod stresom ili se nervirate nakon obroka. 
5. Cetvrto, zavisi i od vase terapije.

Sve ovo i dodatne bolesti uticu na secer u krvi.

Click on the image to enlarge it 

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.

- Chicken or turkey

- 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

Easter for type 2 diabetes and IR

Get ready for the holidays with an Easter one-day meal plan and tips tailored to people with type 2 diabetes and insulin resistance.

LEARN MORE AND BUY

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)

- feta cheese

- goat cheese

- ricotta 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**

- gouda 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?

Note for type 2 diabetes and insulin resistance

1. The choice of ingredients always depends on the individual needs of a person with type 2 diabetes. Adjust the ingredients to your needs.
2. The version with low-fat foods is suitable for those who control their fat intake, while full-fat foods are more suitable for those whose goal is a slower absorption of carbohydrates and a longer feeling of satiety.
3. Also, if you have a problem with the pancreas (like me), an intake of 25 g of added sugar means nothing to you because you have to be careful about the sugar in your food.
4. Third, it's not the same if you eat under stress or get nervous after a meal.
5. Fourth, it also depends on your therapy.

All these and additional diseases affect blood sugar.