Registered dietitian Dalina Soto explains how to create balanced, blood-sugar-friendly meals without sacrificing the foods you love or feeling restricted.

Managing blood sugar does not 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 breaks down simple ways to build plates that support steady energy and blood sugar stability without restriction.

When it comes to building diabetes-friendly meals, Dalina keeps the fundamentals straightforward. “I like to keep it simple: protein, carbs, fiber, and fat,” she says.

Instead of relying on apps or tracking tools, she encourages using balance and basic MyPlate principles to guide choices.

Carbohydrates offer quick energy and help fuel your brain and muscles throughout the day. Protein and healthy fats help slow digestion, which helps prevent sharp blood sugar spikes. And fiber supports gut health, heart health, and satiety (feeling full).

“When all four are present, you feel full and satisfied,” she says. This combination helps your blood sugar rise more gently and keeps your energy steadier throughout the next few hours.

What this looks like on a plate

Think about pairing:

  • Carbs like rice, tortillas, bread, potatoes, oats, quinoa
  • Protein such as chicken, fish, eggs, tofu, or beans
  • Fiber through veggies, whole grains, legumes, or fruit
  • Healthy fat from avocado, cheese, nuts, seeds, or olive oil

A blood sugar-friendly plate is less about exact grams and more about balance across these categories.

Strict measurements, perfect ratios, and cutting back on foods you enjoy tend to make eating feel stressful. Dalina takes the opposite approach.

“Start by adding, not taking away,” she says.

If you love rice and beans, add veggies on top for extra fiber and flavor. If breakfast tortillas are your favorite, throw in eggs and tomatoes.

The idea is to make meals more satisfying and nourishing, not more complicated.

“Eyeball it. It’s not about perfection; it’s about feeling steady and satisfied after meals.”

Small upgrades to a meal make a big impact

A few simple shifts include:

  • Add extra veggies and lean protein to pasta dishes for a more balanced plate.
  • Include avocado or nuts when eating fruit to slow digestion.
  • Mix in beans or lentils with rice for more protein and fiber.
  • Make sandwiches or wraps more filling by adding greens or sliced veggies.

These additions help stabilize blood sugar without taking away the cultural foods or flavors you love.

Snacks can be tricky when you are trying to avoid midafternoon crashes or late-night hunger. Dalina recommends keeping the same pairing principles in mind: include two or more of the four key components.

“A nourishing snack has two (or more) of the four (carbs, protein, fat, fiber): a carb for energy and a protein or fat to slow digestion,” she explains.

Some of her favorites include a banana with peanut butter, string cheese with crackers, or yogurt with fruit. These combinations keep you fuller for longer and reduce the dips that can make you feel shaky or irritable.

Easy grab-and-go combinations

  • apple slices with cheddar cheese
  • unsweetened yogurt topped with berries
  • carrot sticks and hummus
  • crackers with tuna or chicken salad
  • trail mix with nuts, seeds, and a little dried fruit
  • hard boiled eggs and a clementine

Snacking strategically helps maintain more stable blood sugar levels between meals.

Dalina sees many people fall into all-or-nothing thinking when managing diabetes. One high reading can make them feel like they failed.

She encourages a more compassionate mindset. “If a meal spikes your blood sugar, it’s not a failure, it’s information,” she says.

She helps clients stay curious, not judgmental, by experimenting with additions like fiber-rich foods, adjusting meal timing, or pairing foods differently instead of cutting out favorites.

And she reminds people that fluctuations are expected. “You’re not doing anything wrong,” she says.

Dalina also explains that stress, sleep, hormones, hydration, illness, and even weather can all influence your blood glucose levels. Her recommendation is simple: “Look at patterns, not single numbers.”

A new diabetes diagnosis can bring a flood of information, pressure, and fear. Dalina recommends starting with just one move.

“Take a breath and start by adding fiber,” she says. Instead of overhauling your meals, try simply adding a serving of vegetables or avocado to your usual dishes.

“You don’t have to change everything overnight. Small, consistent changes make the biggest difference for blood sugar and peace of mind.”

One belief comes up again and again in her practice. “The biggest myth? That carbs are the enemy. Carbs aren’t bad, our bodies need them,” she says.

Managing blood sugar is not about eliminating entire food groups. It is about pairing foods in ways that support a steady rise in glucose.

Another misconception is that there is a one-size-fits-all diet for diabetics. “Everyone’s body and culture are different, and your meals should reflect that.”

Not all nutrition guidance is helpful. Some messaging can actually harm your relationship with food. According to Dalina, supportive guidance feels empowering rather than shame-based.

“If someone tells you to cut entire food groups, weigh yourself daily, or earn your meals, that’s diet culture,” she says.

True nutrition education should never make you fear food. This is especially important when it comes to traditional or cultural dishes.

Eat your cultural foods without guilt

Many diet messages create unnecessary shame around traditional or cultural foods. Dalina emphasizes that restriction is not necessary. “Food is part of our culture and joy, it’s not something to earn or fear,” she says.

You can enjoy beloved dishes while supporting steady blood sugar by pairing them with protein, fiber, or veggies. Eat mindfully, savor the flavors, and remember: “No single meal ruins your blood sugars.”

Her work centers on challenging diet culture messages and helping people reconnect with the foods that matter to them.

“I made it my mission to show that our foods belong in blood sugar friendly meals,” she says. “Our ingredients are loaded with nutrition that can help.”

According to registered dietitian Dalina Soto, a blood sugar-friendly plate does not require restrictions, perfection, or complicated math.

By focusing on balance with protein, carbs, fat, and fiber, adding rather than removing foods, and honoring cultural dishes, you can support better energy, steadier blood sugar, and greater satisfaction at every meal.

As Dalina reminds us, managing blood sugar is about caring for your whole body, not chasing perfect numbers.