How to Eat Out with Diabetes: Smart Tips for Every Restaurant

Chris Baird Hours Categories Lifestyle

Eating out with diabetes doesn’t mean you have to sacrifice flavor or fun. With a little planning and some smart choices, you can enjoy restaurant meals and still keep your blood sugar in check. Here’s your go-to guide for navigating food venues like a pro.

1. Do Your Research First

Before you head out, check the restaurant’s menu online. Many places now list nutritional info, which can help you decide ahead of time what to order.

  • Look for grilled, baked, steamed, or roasted options.
  • Avoid anything fried, breaded, or creamy.
  • Note portion sizes—restaurants often serve more than one serving.

2. Balance Is Key

Your plate should ideally follow the “diabetes plate method”:
½ non-starchy veggies, ¼ lean protein, ¼ whole grains or complex carbs.

If you’re at a food court or fast-casual venue:

  • Taco spot? Go for a bowl with beans, grilled chicken, and veggies instead of a tortilla.
  • Pizza joint? Ask for thin crust, pile on veggies, and limit to 1-2 slices.
  • Burger place? Swap the bun for lettuce wrap and add a side salad.

3. Watch the Sauces & Dressings

Dressings, marinades, and sauces can be hidden sources of sugar and carbs.

  • Ask for sauces on the side.
  • Choose oil and vinegar or light dressings.
  • Be cautious with BBQ, teriyaki, and sweet chili sauces.

4. Sip Smart

Drinks can spike blood sugar quickly.

  • Stick with water, unsweetened tea, or sparkling water with lemon.
  • Avoid sodas, sweetened tea, or alcoholic drinks with sugary mixers.

5. Be Portion-Wise

Restaurant portions are notoriously oversized.

  • Split meals with a friend or ask for a to-go box upfront and pack half away.
  • Skip the breadbasket or chips while waiting.
  • Focus on mindful eating—chew slowly and pay attention to fullness cues.

6. Don’t Be Afraid to Customize

Most restaurants are happy to accommodate. Don’t hesitate to ask:

  • “Can I substitute the fries for a side of veggies?”
  • “Is it possible to get that without the sauce?”

7. Treat Yourself (Mindfully)

Craving dessert? Share with the table or choose fresh fruit if available. Remember, it’s about moderation, not deprivation.

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