Welcome back to another episode of the Diabetes Digital podcast. Today I am going to be talking about

what a balanced plate looks like if you're vegetarian or you're eating mostly plant-based.

Welcome to the Diabetes Digital podcast. I'm Wendy and I'm Jess and we're best friends,

registered dieticians and diabetes educators. Through our telehealthhealth platform, diabetesdigital.co, we offer accessible and personalized virtual

nutrition counseling for people with diabetes and prediabetes.

Visit diabetes digital.co, that's CO, to book your first appointment.

We accept insurance and offer affordable self-pay options.

Now, let's get into today's

episode. A question we get asked all the time for those plant-based eaters, vegetarian eaters, is,

okay, am I getting enough protein? Am I getting enough B-12? And so I want to talk about what a

balanced plate looks like because it's absolutely possible to have balanced blood sugars and to get all of the right nutrients eating a plant-based diet.

You just have to plan a little bit to make sure that you're hitting all of your food groups.

So when we think about a balanced plate, we think about protein, fats, fiber-rich

carbohydrates, and non-starche vegetables. Those are the most important things. Non-starchy vegetables

are great for volume and nutrients and also fiber. I have a client named Priya who used to make

rice and veggies only.

And then when we ended up adding tofu, which has protein and avocado, which has healthy fats, her energy was a lot better.

And so it's really about including that balance.

I find that for a lot of plant-based eaters, their plates tend to be more carb-heavy. And that can definitely

cause blood sugar spikes. So we have to make sure that we're adding enough protein, that we're

adding enough fat and fiber to have more of that balancing effect. And when we think about protein,

we can think about lentils, tofu, any kind of beans, tempe. If you're eating eggs,

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