Eating less by using a smaller plate is a strategy that has been tried and put to the test for people with type 2 diabetes. A 2023 study in Frontiers in Nutrition is one such study. The research group in Thailand use portioned meal boxes (PMBs they called them). The boxes were divided up—½ for vegetables, ¼ for grains and ¼ for protein. They tested 2 groups of 25 people each for 12 weeks. So, it was kind of a short study to really see differences.
Compared to the group receiving standard nutritional counseling, the PMB group saw similar reductions in HbA1c at weeks 6 and 12. So, when I first read the abstract I wasn’t impressed.
But, the real impact came from those who used the plates consistently. It turns out that a bunch of the people in the study didn’t actually follow the study protocol.
Smaller Plate Only Works if You Use It
Digging deeper, the researchers reported that participants who used PMBs 4–7 days a week had significantly lower fasting blood glucose and HbA1c levels compared to less compliant users and the control group. The plates’ structured design made it easier to limit carbohydrate intake while keeping meals balanced and satisfying, likely due to visual cues that make smaller portions feel sufficient. This suggests that sticking with portion control plates can lead to meaningful improvements in glycemic control for T2DM patients.
For those managing T2DM, a simple tool like a 9-inch portion control plate could be a practical way to eat less without feeling deprived. While the study’s short duration calls for longer-term research, the findings highlight the power of consistent portion control in supporting better blood sugar management. Check out the full study for more details: Maneesing S, et al. Frontiers in Nutrition, 2023. DOI: 10.3389/fnut.2023.1216753.
Have you ever tried eating with a smaller plate? Maybe it would help. It might even help you eat slower, as you would have to go back for a refill to get more food. This might trigger conscious effort and help you evaluate your actions in the moment? What do you think?
