Managing diabetes requires careful attention to diet, and that includes making smart choices when ordering takeout. While restaurant meals often pack hidden sugars and unhealthy fats, it's entirely possible to enjoy delicious takeout while staying within your dietary guidelines. This guide will help you navigate the takeout menu with confidence and choose options that support your diabetes management.
What Makes Takeout Challenging for Diabetics?
Many takeout meals are high in carbohydrates, unhealthy fats, and sodium – all factors that can significantly impact blood sugar levels. Hidden sugars in sauces, large portions, and the lack of control over ingredients make navigating the menu a challenge. Understanding these challenges empowers you to make informed decisions.
Choosing Diabetic-Friendly Takeout: Key Considerations
Before ordering, consider these crucial factors:
- Portion Size: Request half-portions or share a meal to control carbohydrate intake.
- Protein Source: Opt for lean protein sources like grilled chicken, fish, or tofu. Avoid breaded or fried options.
- Healthy Fats: Choose meals prepared with healthy fats like olive oil or avocado. Avoid saturated and trans fats.
- Fiber Content: High-fiber foods help regulate blood sugar levels. Look for meals with plenty of vegetables.
- Hidden Sugars: Be wary of sauces, dressings, and marinades, which often contain high levels of added sugar. Request them on the side or opt for sugar-free alternatives.
- Carbohydrate Counting: Familiarize yourself with the carbohydrate content of common dishes. Many restaurants now provide nutritional information online.
What are some good takeout options for diabetics?
Here are some generally healthier takeout options that are easier to manage for people with diabetes, but remember to always check the nutritional information if available, and modify orders as needed to suit your individual dietary needs:
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Grilled Chicken or Fish: Many restaurants offer grilled chicken or fish dishes, which are generally lower in fat and calories compared to fried options. Be mindful of sauces and added carbohydrates like rice or pasta. Ask for vegetables instead.
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Salads: Salads can be a great choice, but be mindful of dressings. Opt for vinaigrettes or light dressings instead of creamy options, which are often high in fat and sugar. Make sure your salad isn't overloaded with croutons, cheese, or other high-carb ingredients.
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Stir-fries: Stir-fries can be a healthy option if you choose lean protein and plenty of vegetables. Request the sauce on the side to control the amount of added sugar and sodium.
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Soup (broth-based): Clear broth-based soups, particularly those packed with vegetables, can be a good choice. Avoid creamy soups, which are typically high in calories and fat.
What are some takeout options to avoid if you have diabetes?
These types of takeout food often contain high levels of carbohydrates, unhealthy fats, and added sugars that can be detrimental to blood sugar control:
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Fried Foods: Fried foods are high in calories and unhealthy fats, which can negatively impact blood sugar levels and overall health.
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Processed Meats: Processed meats, such as bacon, sausage, and deli meats, are often high in sodium and unhealthy fats.
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Sugary Drinks: Sugary drinks like soda and juice should be avoided as they contribute significantly to blood sugar spikes. Opt for water, unsweetened tea, or diet soda instead.
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Sweet and Savory Dishes: Dishes that combine sweet and savory elements (e.g., sweet and sour chicken) often contain excessive added sugar.
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Creamy Sauces and Pastas: Creamy sauces are usually high in calories and fat and typically contain lots of sugar. The same goes for pasta dishes.
How can I make healthier takeout choices?
Here are some tips to help you make the most nutritious takeout choices if you have diabetes:
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Check restaurant menus online: Many restaurants post their menus online, including nutritional information. This helps you make informed decisions before ordering.
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Call ahead: Call the restaurant to ask about ingredients and preparation methods. Inquire about modifying dishes to make them more diabetic-friendly, such as requesting extra vegetables or omitting high-carb elements.
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Order strategically: Choose lean proteins and plenty of non-starchy vegetables. Be mindful of portion sizes and avoid added sugars.
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Share a meal: Sharing a meal with a friend or family member allows you to control portion sizes and sample a variety of dishes.
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Consider adding extra vegetables: If you're ordering a dish that is high in carbohydrates, ask if it's possible to add extra vegetables. The extra fiber will help slow down digestion and make the meal more diabetic-friendly.
Are there any apps or websites that can help diabetics with takeout choices?
Several apps and websites provide nutritional information and help you make healthy food choices. Some of these platforms also allow users to track their food intake and monitor their blood sugar levels. Research and find one that suits your needs and preferences.
By following these tips and being mindful of your choices, you can enjoy delicious takeout food without compromising your diabetes management. Remember to always check with your doctor or a registered dietitian for personalized dietary advice.
