Tips for Dining Out with Diabetes

Tips for Dining Out with Diabetes

Managing diabetes can be challenging, especially when dining out at restaurants. However, with some careful planning and smart choices, you can still enjoy eating out while keeping your blood sugar levels in check. Here are some tips to help you navigate dining out with diabetes:

Choose restaurants wisely

When selecting a restaurant, opt for places that offer a variety of healthy options, such as grilled proteins, vegetables, and whole grains. Avoid fast food and buffet-style restaurants, as they tend to serve high-fat, high-calorie meals that can wreak havoc on your blood sugar levels. Look for restaurants that have nutrition information available, so you can make informed choices about what to order.

Watch portion sizes

Restaurant portion sizes are often much larger than what you would typically eat at home. To avoid overeating, consider splitting a meal with a dining companion or asking for a to-go box to save half for later. You can also ask for a smaller portion or choose appetizers or side dishes instead of a full entree. Pay attention to how your body responds to different portion sizes, and adjust accordingly.

Make smart menu choices

When perusing the menu, look for dishes that are grilled, baked, steamed, or broiled rather than fried or breaded. Choose lean proteins like chicken, fish, or tofu, and opt for dishes that are rich in vegetables and whole grains. Avoid menu items that are high in saturated fats, sugars, and refined carbohydrates, as these can cause spikes in blood sugar levels. Be mindful of hidden sugars in sauces, dressings, and condiments, and ask for them on the side.

Be mindful of beverages

What you drink can also impact your blood sugar levels. Opt for water, unsweetened tea, or sparkling water instead of sugary sodas, fruit juices, or alcoholic beverages. If you choose to have alcohol, do so in moderation and with food to help prevent spikes or drops in blood sugar levels. Be cautious of mixed drinks and cocktails that are high in sugar and calories, and consider asking for a sugar-free or diet version instead.