Managing blood sugar doesn’t have to mean giving up your favorite foods or memorizing strict formulas.
Registered dietitian and health influencer Dalina Soto (@your.latina.nutritionist) is known for her culturally inclusive, anti-diet approach that helps people with diabetes or prediabetes find confidence, balance, and satisfaction in their meals.
In this guide, she shares simple ways to build plates that support steady energy and blood sugar stability without restriction.
Start with Four Key Components:
Dalina keeps the fundamentals simple: protein, carbs, fiber, and fat.
Instead of relying on apps or strict tracking tools, she encourages using balance and basic MyPlate principles to guide your choices.
Carbohydrates provide quick energy and fuel your brain and muscles.
Protein and healthy fats slow digestion, preventing sharp blood sugar spikes.
Fiber supports gut and heart health while helping you feel full.
“When all four are present, you feel full and satisfied,” Dalina explains. This combination allows your blood sugar to rise gradually and keeps your energy steady for hours.
What This Looks Like on a Plate?
Try pairing:
Carbs: rice, tortillas, bread, potatoes, oats, quinoa
Protein: chicken, fish, eggs, tofu, beans
Fiber: veggies, whole grains, legumes, fruit
Healthy Fat: avocado, cheese, nuts, seeds, olive oil
A blood sugar-friendly plate is about balance, not exact grams or rigid measurements.
Focus on Adding, Not Removing:
Strict ratios and cutting favorite foods can make eating stressful. Instead, small upgrades can make a big impact:
Add extra veggies and lean protein to pasta dishes.
Include avocado or nuts with fruit to slow digestion.
Mix beans or lentils with rice for more protein and fiber.
Make sandwiches or wraps more filling with greens and sliced veggies.
These tweaks stabilize blood sugar without sacrificing the flavors and cultural foods you love.
Build Snacks That Keep You Full?
Snacks can be tricky when trying to avoid midafternoon crashes or late-night hunger. Dalina recommends keeping the same four-component principle in mind—choose two or more of carbs, protein, fat, or fiber.
“A nourishing snack has a carb for energy and a protein or fat to slow digestion,” she says.
Some favorite combos:
Banana with peanut butter
String cheese with crackers
Yogurt with fruit
Other easy grab-and-go ideas:
Apple slices with cheddar cheese
Unsweetened yogurt topped with berries
Carrot sticks with hummus
Crackers with tuna or chicken salad
Trail mix with nuts, seeds, and a little dried fruit
Hard boiled eggs with a clementine
Strategic snacking helps maintain steady blood sugar levels and keeps you satisfied between meals.
