If you have diabetes, you may be wondering how to make healthy choices at your next dinner out or when you’re making a quick trip through the drive-thru.
Restaurants and fast-food chains tend to serve up large portions packed with fat, sugar and simple carbs. But this doesn’t mean you can’t dine out.
Our diabetes expert, Dr. Alberto Chavez-Velazquez, will guide you in making well-informed decisions that suit your health and taste buds.
Understanding Diabetic-Friendly Eating
“The first step to eating healthy with diabetes is to understand diabetes,” said Dr. Chavez-Velazquez. If you have Type 2 diabetes, it’s important to eat consistently and to check your blood sugar multiple times throughout the day. Checking your blood sugar only once a day will not give you an accurate reading.
Ask your provider at your next appointment how often to check your blood sugar. Call ahead to see what resources are available to you.
Check Your Blood Sugar Regularly
Dr. Chavez-Velazquez recommends checking your blood sugar before going out to eat so you have a better idea of what to order.
“Greater awareness of blood sugar levels can help an individual make better dietary choices, preventing both high and low blood sugar,” Dr. Chavez said.
Eat Small Meals and Snacks During the Day
If you take medication to manage your diabetes, you likely will need to eat your meals around the same time every day. This keeps your blood sugar within a healthy range.
To maintain even blood sugar levels, it’s recommended to eat smaller meals throughout the day with little to no artificial ingredients, such as added sugar. Learning how to read a food label can help you determine the amount of ingredients that go into what you’re eating and the health benefits they offer.
Another option is intermittent fasting, but talk to your primary care provider before you start. This type of fasting is when you keep your eating window to 8-10 hours during the day and avoid eating before bed.
Want to make smarter food choices? Join our diabetes classes at the Texas Diabetes Institute.
Plan Ahead
Planning ahead can help you avoid unnecessary calories. Pick a restaurant with plenty of healthy options or opportunities for healthy substitutions. Choose what you’ll order before sitting down to avoid feeling rushed when it’s time to order.
Managing Portions and Carbs
When going out to eat, keep portion sizes and carbs in mind. You may have heard that there are “good” carbs and “bad” carbs. Simple carbohydrates are high in sugar and don’t carry much nutritional value, thus getting labeled “bad.” Complex carbohydrates (“good”) are high in fiber.
“From the three major types nutrients (protein, carbs and fat), carbs have the most impact on the blood sugar levels because they make the blood sugar go up faster,” Dr. Chavez said. “If an individual can control the amount of carbs they eat, it’s very likely they're going to be able to control their diabetes better.”
Restaurants tend to serve large portions. Save about half of your meal to box up and take home.
Diabetes-Friendly Options
“For a relatively healthy individual with diabetes, it is important to have a balanced diet that includes carbohydrates, healthy fats and protein,” Dr. Chavez said. “The key here is to include foods containing both soluble and insoluble fiber.”
Look for these options next time you dine out:
- Complex carbohydrates: Whole grain breads and cereals, leafy greens, carrots, berries, quinoa
- Healthy fats: Olive oil, avocado, nuts, fish
- Lean proteins: Chicken breast, eggs, lentils, beans
- Fiber: Vegetables, salad, fruits
Foods to Avoid or Consume in Moderation
- Simple carbohydrates: Table sugar, candy, sweet tea, soda, desserts
- Alcohol
- Processed and fast foods
Healthy Substitutions for Popular Dishes
Sometimes, despite your best efforts, planning ahead simply isn’t possible. Friends or coworkers may spontaneously decide to go out for lunch, or you might opt for takeout after a long day.
Consider these healthy substitutes for other popular restaurant dishes. Bonus points if you stick with water instead of sweet tea or soda.
Tacos
If you can, get a bowl or taco salad with whole grain rice, beans, lettuce, pico de gallo and avocado. Skip the cheese and sour cream.
Pasta
Ask your server if it’s possible to substitute regular pasta for whole grain or veggie pasta, like zucchini noodles. This will boost your complex carb and fiber intake.
When it comes to pasta sauce, avoid heavy cream-based sauces and opt for lighter varieties, like fresh basil pesto or lemon garlic butter.
Pizza
Some pizza places offer cauliflower crust, which is a great way to boost your veggie intake. If not, choose a thin crust or flatbread pizza. Plus, save calories by ordering a side salad rather than breadsticks or mozzarella sticks as an appetizer.
Communicate with Restaurant Staff
Not sure if a dish is baked or fried? Ask your server how a dish is prepared if it’s not clear on the menu. Foods are often healthier when baked, steamed or grilled rather than fried.
You can also ask to substitute fries or white rice for healthier options like vegetables or a side salad.
Diabetes Care & Education at University Health
Trust the diabetes experts at University Health to empower you with the tools, education and care you need to successfully manage your diabetes. Our team includes physicians, dietitians and specialized diabetes educators to guide you on your health journey.
Learn more about diabetes classes at Texas Diabetes Institute and find healthy recipes on our blog.
