The average meal at a restaurant in the US has about 1,495 calories, 28g of saturated fat, and sometimes up to 150g or more of carbohydrates. This increases to over 2,000 calories when you add a drink and half of a dessert. Although eating out can be healthy and splurging on your favorite foods is okay in moderation, it requires a little extra attention when living with diabetes. Still, for some people, the stress of finding a healthy option and taking precautions to avoid increased blood glucose levels can often lead to avoidance. However, there are plenty of ways to enjoy a restaurant without risking complications. Here, we'll go over some strategic options for eating out when living with diabetes.
14 Tips for Eating Out When Living with Diabetes
Whether you want to try a new ethnic restaurant, head to our favorite homestyle restaurant, or enjoy sushi at your local Japanese restaurant, it's important for everyone (living with or without diabetes) to understand how to make healthy choices. For guidance, here are 14 ways to order wisely when you're out to eat.
1. Be Strategic About Mealtimes
Although you might not have much control over mealtimes surrounding social gatherings, eating at regular intervals can help manage blood sugar levels. If you're going out to dinner or lunch with friends, try to make a reservation around your usual mealtime. And don't skip meals beforehand to "save" calories for the restaurant. This can cause you to get too hungry before heading to the restaurant, leading to overeating, a lot of calories, and more significant fluctuations in blood sugar. Try to be strategic about your mealtimes and stick to your regular schedule as much as possible.
2. Understand How to Read the Menu
Understanding how to read a menu and differentiate between what's healthy and what's not can be a bit overwhelming, especially if the descriptions are written to entice the diner. However, there are some buzzwords that people with diabetes should choose in moderation or be mindful of. You may want to avoid things labeled as "crispy," "breaded," "smothered," "loaded," "fried," and "battered," as these often mean that the dish is high in fat and calories.
3. Keep an Eye Out for Healthy Cooking Methods
Instead, focus on dishes that emphasize lean proteins, vegetables, and whole grains. Menu items with words like "grilled," "steamed," "baked," "poached," "roasted," "steamed," and "broiled" are all great options. These methods typically use less fat and are healthier than fried or sautéed in butter.
4. Look Up the Menu Online
Checking out the restaurant's menu online is a great way to prepare for eating out with diabetes. Doing so will give you plenty of time to thoroughly review your options without getting stressed or overwhelmed when you're with friends or family. It also gives you time to think about any questions regarding a few of your first-choice dish options or potential substitutions.
5. Fill Up on Nutritious Vegetables
Vegetables are a great way to add bulk and nutrients to your meal without adding too many calories or carbohydrates. Start your meal with a salad or a vegetable-based soup to help fill up on fibrous, nutrient-dense veggies. You can also request extra veggies as a side dish or a substitution, which is a great way to reduce carbs.
6. Consider the Carbohydrates
Carbohydrates are broken down into glucose during digestion, which then raises blood sugar levels. So, managing your intake when dining out is important. The type of carbohydrate also matters. Complex carbs like brown rice, quinoa, or whole-grain bread take longer to break down than refined carbs like white rice, which can help slow digestion and keep blood sugar stable. Additionally, be mindful of the portion sizes of starchy vegetables like potatoes and corn, which can also raise blood sugar.
7. Ask Your Server About Substitutions
When you order, it's okay to ask your server about substations. Many restaurants are happy to accommodate requests for whole grains, extra vegetables, or less oil and butter. For example, if you order a baked potato with sour cream, you could see if the restaurant has Greek yogurt as an alternative. You could also ask for brown rice instead of white rice or extra vegetables instead of white bread and tortillas. You can make healthier choices while still enjoying your favorite dishes; you just need to make a few adjustments.
8. Order Sauces or Dressings on the Side
One of the best ways to avoid unnecessary calories is to order the salad dressing on the side. When served mixed into the salad, a much larger portion is used than is usually necessary. Salad dressing served on the side allows you to control how much you use.
Additionally, although a good sauce can really make a difference in the taste of a meal, do you know how many grams of sugar it contains? Sauces like barbeque and teriyaki can have tons of hidden sugar, which isn't always great for diabetes management. To help keep your blood sugar stable, ask for your sauce on the side or avoid dishes that have "sticky, glazed, BBQ, honey, or teriyaki" in the description.
9. Be Mindful About Portion Size
Restaurant meal portions are often much larger than what you would eat at home, so it's important to be mindful of what you order. To start, ask your server if there are any options for smaller portion sizes. Sometimes, the meal you order can be served in half-portion. If that's not an option, get a takeaway box as soon as your food arrives. Then, try putting half of your meal in the box before eating. This way, you're less likely to overeat, and you'll be able to enjoy leftovers later. Alternatively, see if anyone wants to split the meal with you.
10. And Approach Buffets with Caution
Buffet-style restaurants can also be a bit tricky when you're living with diabetes, especially all-you-can-eat options. While enjoying a healthy meal at a buffet is absolutely possible, it will take some extra willpower and a good application of the plate method. First, fill half a nine-inch plate with non-starchy vegetables like broccoli, eggplant, cauliflower, asparagus, peppers, and mushrooms. Then, fill one quarter with a lean protein like grilled chicken breast or fish and the other with whole grains.
11. Don't Forget Your Drink
It's also important to make healthy choices regarding your drink options. While having the occasional glass of wine or beer is usually fine, it's important to talk to your doctor beforehand. Drinking heavily when living with diabetes can be dangerous, so try to be mindful about your consumption. And remember, large cocktails (or even mocktails) filled with tons of sugar can cause your blood sugar to spike, so be strategic about what you order.
If you're unsure what to order or how it will impact your blood glucose, just drink water. Water is a wonderful way to help boost digestion without affecting blood sugar levels. Alternatively, ask for sparkling water or unsweetened iced tea if you want something a little more flavorful.
12. Plan for the Occasional Sweet Treat
You can enjoy the full experience of eating out with type 2 diabetes or any type of diabetes; it just takes a little planning. If you want to order a dessert, limit carbs during your meal. Ordering low-carbohydrate food instead of something like pasta will give you some flexibility for dessert. To help avoid larger blood sugar spikes, consider sharing the dessert. Restaurants typically make their desserts quite rich, so a few bites should be enough to satisfy your sweet tooth.
13. Be Careful with Fast-Food Restaurants
Fast-food meals are typically some of the worst for your health, regardless of whether you're living with diabetes or not. The average fast-food meal has many calories, often up to 1,000 or more. However, there are usually at least one or two options on the menu that are better than others. To start, try to look at the nutritional information in advance. Choose sandwiches with grilled chicken instead of fried chicken or red meat for low-fat options, and pair your main course with a side salad instead of French fries.
14. Monitor Your Blood Sugar Levels
After you've eaten, take your blood sugar levels and continue monitoring the readings. Experts recommend taking a long walk or heading home to stretch to help keep levels steady. Low-impact activities can help reduce insulin resistance and improve digestion. If your blood glucose levels change, administer medications accordingly.
You don't have to stick to a strict meal plan to manage diabetes. With the right tips and tools, you can enjoy eating at a party or restaurant with your friends and family. To help support your healthy lifestyle, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also have diabetes support and educational materials available to those interested in creating a comprehensive care package.
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