This means that sometimes fast food is the only option—but it’s not necessarily a bad option despite having the reputation for being heavy on carbs, saturated fat, and added sugar. If you do your homework and choose wisely, you easily can include these convenient offerings in your overall diabetes eating plan.
Basic Diabetes-diet Guidelines
Unless you’ve been newly diagnosed with diabetes, chances are you’re already incorporating these standard rules for managing what you eat throughout the day to control your blood sugar levels and, if you need to, lose weight. If not, they’ll help you make smart fast food choices; if so, they’re always worth reviewing.
Fill up on fresh, non-starchy vegetables. They’re packed with nutrients, are low in fat and calories, and have a low glycemic index—and fresh veggies may not be as hard to find on a fast food menu as you’d think. Be mindful of portions—especially at fast food restaurants that encourage “supersizing. " One way to do this is to use the Plate Method: Divide your plate into three sections and devote half to non-starchy veggies, a quarter to three to four ounces of lean protein (about the size of the palm of your hand), and a quarter to a high-fiber grain or legume. Maintain carb consistency. This means trying to eat the same amount of carbohydrates at each type of meal from day to day—for example, 45 grams (g) of carb at breakfast and lunch, 15 g for snacks, and 60 g for dinner. Know what to steer clear of. Some foods simply aren’t compliant with a diabetes diet: refined, processed carbs (white bread, pasta, sweet or savory baked goods); sugar-sweetened beverages (including fruit juice, unless your glucose is low); candy and other sweets. Be picky about fruit. Fruit contains natural sugar, but fresh, whole fruits such as berries aren’t off limits as long as you limit servings to two to three per day and are aware of which fruits to avoid (including dried fruits). Know what to order before you hit the drive-through. You can find detailed nutrition information for all items offered at fast food restaurants on company websites. You can also try apps for Android and iOS devices that list nutritional values of fast food items from specific restaurants.
Fast Foods to Choose
Whether you have a hankering for Tex Mex takeout, a yen for sushi, crave a burger, or are forced to grab something from the nearest convenience store at snack time, having a sense of the best and worst options can help you stick to your diabetes diet plan, keep your blood sugar levels from zigzagging, and contribute to an overall healthy diet.
Hamburger Restaurants
Supersized burgers, fries, and milkshakes are the mainstays of popular spots like Wendy’s, McDonald’s, and Burger King. None are ideal choices if you have diabetes, but most fast food chains now offer items that are healthier and will fit nicely into a diabetes eating plan.
Sandwich Restaurants
One advantage with restaurants like Subway and Quiznos is that you have the option to build your own sandwich, making it easier to select ingredients that are diabetes-friendly and to your liking.
Fried Chicken Restaurants
In general, poultry is a smart choice while following a diabetes-friendly diet—except when it’s breaded or dipped in flour and fried. This version adds not just carbs but saturated fat and calories as well to menu items at restaurants like KFC (Kentucky Fried Chicken) and Popeyes.
American Chinese Restaurants
White rice is a staple of Asian cuisines, but it’s a heavy source of carbs. When visiting American Chinese establishments such as Panda Express, focus on vegetables and non-breaded proteins.
Tex-Mex Restaurants
Tex-Mex fast food has a reputation for featuring deep-fried tortillas with cheesy, greasy ingredients. However, the two most popular restaurants in this category, Taco Bell and Chipotle, offer plenty of diabetes-friendly alternatives. One option: Bowls containing ingredients that would otherwise be folded into a tortilla.
Coffee and Pastry Shops
Starbucks, Dunkin’, and an array of similar coffee and pastry chains serve a range of items that don’t sync up with eating (or drinking) well for those with diabetes: sugary coffee drinks and carb-laden pastries abound. But most also offer options that are safe for people watching their carbs and fat intake.
Panera
This popular lunch and breakfast spot is unique in the breadth of its breakfast and lunch menus—not to mention its bakery items—that are generally off-limits for people with diabetes. But Panera also offers plenty of diabetes-appropriate options.
