Serving rice on a plate ‘like this’ helps lower blood sugar

 

A nutritionally balanced diet is a fundamental prerequisite for a healthy life. However, it is cumbersome to consider nutrients and measure intake for every meal, making it difficult to apply in daily life. In such cases, there is a convenient eating method worth trying. Let's take a look at the 'Plate Eating Method.'

 

 

◇ Cancer Prevention

 

The plate eating method is a healthy dietary approach recommended by Harvard University's School of Public Health for cancer prevention. Simply prepare a wide plate and fill it primarily with minimally processed plant-based foods. First, fill half of the plate with fresh vegetables and fruits. It is advisable to include more vegetables than fruits.

You should fill half of the remaining portion of the plate (one-quarter of the total) with whole grains and the remaining empty space with protein. Protein should be consumed mainly from tofu, beans, and eggs instead of processed or red meat.

 

A research team at Harvard TH School of Public Health stated, "Practicing the plate eating method can lower chronic inflammation and IGF-1 (insulin-like growth factor) levels in the body, thereby providing cancer-preventive benefits." IGF-1 supplies cells with sufficient nutrients to promote continuous cell growth. However, if IGF-1 levels surge, leading to excessive cell proliferation and division, the likelihood of developing cancerous mutant cells increases. Chronic inflammation induces cellular dysfunction and mutations, becoming a cause of cancer development.

 

◇ Blood sugar improvement effect

 

The plate eating method is effective for improving blood sugar levels, making it a beneficial dietary practice for diabetic patients. The American Diabetes Association recommends the plate eating method for diabetic patients. An Indian research team observed 150 diabetic patients practicing the plate eating method for 90 days, resulting in improvements in weight and blood sugar levels. Participants lost an average of 2.63 kg in weight compared to before practicing the method, while their HbA1c decreased by an average of 1.7% and fasting blood sugar by an average of 61.4.

 

◇When there are no plates

 

On the other hand, when dining out at restaurants other than buffets, it may be difficult to use wide plates. In this case, you should consume an amount of protein and carbohydrates equivalent to two eggs each. Consuming about twice that amount of vegetables will ensure nutritional balance.