Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out. “This traditional Italian dish contains different types of steamed and cooked seafood, which makes it an excellent source of lean protein,” Zanini says. Zanini is also a fan of the dish but suggests ditching the starchy stuff altogether and transforming your fajita order into a salad. “I suggest starting with a miso soup and then ordering sashimi with a small side of brown rice and an order of steamed broccoli,” Jacobson tells us. If you can keep a strict watch on your carb intake, have fresh orange juice once in a while. It’s the perfect combination of protein and fiber to keep blood sugar levels stable,” she says of her recommendation. “Steamed or grilled wild salmon is always a good option because it’s rich in omega-3 fats,” says registered dietitian Patricia Bannan, RDN, author of Eat Right When Time is Tight. But avoid orange-flavored drinks entirely. Since type 2 diabetics also have poor insulin sensitivities, it is a good course of action to slow down the speed of absorption to allow insulin a greater time to process the carbs. Do not skip a meal. Feeling fancy? Smith recommends crafting your creation on whole grain bread, as it contains more fiber than the white stuff. “While many foods at a Greek restaurant tend to be high in sodium, there are a number of items that have reasonable amounts of calories and fat, and provide plenty of nutrition,” Bannan points out. Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). Or if the deli has it, go with sprouted grain bread. “Remove the top bun, which doesn’t typically contain much fiber and swap fries for a green veggie. Smith suggests ordering an omelet with vegetables and pairing it with either two slices of whole grain toast or a fruit salad. They give you carbohydrates, vitamins, minerals, and fiber. “Fish is a great protein with omega-3 fats that help sensitize the body to insulin and naturally reduce blood sugar levels,” she explains. “The nutrient helps ward off heart disease, which is important for those with type 2 diabetes, as they have an elevated risk of the condition.” Pair your fish with a side of steamed or sautéed veggies. Just remember to go easy on the dressing or use a light version when possible.”, “A Caprese salad is an excellent choice for anyone with diabetes,” says registered dietitian Lori Zanini, RD, CDE, the creator of the Free 7 Day Diabetes Meal Plan. Unhealthy eating is responsible for a plethora of health problems that plague today's society. “Since it’s a lot of mixing and matching proteins and vegetables, Mediterranean food can easily be made diabetic compliant,” Jacobson explains. Skip the wonton strips and duck sauce, which aren’t the best foods for people with diabetes, and fill up on a soothing bowl of broth instead. Often served with a potato and broccoli rabe or wilted greens, it’s often available at Italian eateries. Having diabetes doesn’t mean you have to spend your days eating flavorless fare. It’s filled with fiber and protein, which will help slow digestion and prevent sugar spikes. Healthy protein options include grilled chicken, shrimp, or salmon, while a vinaigrette dressing or avocado slices make for delicious sources of healthy fats. Learn more Non-starchy Vegetables. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes. Verywell / Brooke Pelczynski Aspects of Cholesterol Problems . But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. To make sure the kitchen doesn’t overload your plate with calories or sugar, Zanini says to ask for the dressing on the side and double-check that the dressing has no added sugars. You can keep the carb count reasonable by choosing to either have the rice, beans, or the burrito or a little bit of each,” Smith advises. If you’re still hungry, get a side salad.” Here are other tips on how to eat healthy at Mexican restaurants. “A salad made with spinach and other non-starchy veggies, grilled chicken, avocado, beans like chickpeas, and a handful of nuts or seeds like sunflower seeds would be a balanced and nutritious meal. Bannan suggests non-starchy veggies like broccoli, spinach, carrots, green beans, and Brussels sprouts, as they won’t spike blood sugar and are among some of the best foods for people with diabetes. Next time you’re craving Greek grub, Jacobson suggests noshing on a chicken kabob with grilled veggies or a Greek salad with grilled chicken. Drink more: Milk. Load up! If you want to splurge, keep your portion small. Generally speaking, a bean enchilada will be a better choice than a meat enchilada. A Caprese salad is fresh mozzarella, tomatoes, and basil, drizzled with olive oil or balsamic vinegar. While few places have whole grain pizza, most establishments offer thin crust pies. Make sure to be careful when eating vegetables as their carb counts do add up quickly. Just beware of portion sizes. 4. A glass of fresh squeezed unsweetened orange juice has 25.79 g carbs, of which 20.83 g is sugar, quite close to a diabetic's daily sugar quota. According to Zanini, a delicious meal at a Greek restaurant for diabetes includes chicken or lamb skewers with a side of tzatziki sauce, one or two falafel balls, and a side Greek salad. U.S. Department of Agriculture: "2015 Dietary Guidelines.". Iceberg lettuce is not as great because it’s low in nutrients. Protein is an important part of a … Limit them if you have high blood pressure. Yup, that’s right! “Fajitas contain a good combination of protein and vegetables. The American Diabetes Association lists these as the top options: If you eat meat, keep it low in fat. Best Choices. Fill half your plate with non-starchy vegetables for a healthy meal. © 2005 - 2021 WebMD LLC. (Here are 5 easy recipes for delicious homemade soups.). “A salad made with spinach and other non-starchy veggies, grilled chicken, avocado , beans like chickpeas, and a handful of nuts or seeds like sunflower seeds would be a balanced and nutritious meal. Broth-based soups are always a smart pick at any restaurant for diabetes, as they tend to be lower in carbs, fat, and calories than soups made with milk or cream, Bannan explains. Aside from managing your diabetes, a diabetes diet offers other benefits, too. When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. See how one patient learned to manage her weight and diet. But don’t add just anything to your plate. It should be the size of your palm—not your head,” she cautions. They’re tough to resist. Turn a side Caesar or house salad into an entree by adding a grilled protein and healthy fat, suggests Zanini. Roasted, seared, or baked branzino—also known as European sea bass—is a good menu choice at restaurants for people with diabetes, Jacobson says. “While I can’t promise the soups from restaurants will be low in salt, I can tell you that traditional hot and sour soups are diabetes-friendly, says Zanini of the Chinese restaurant staple. This will add fiber to your meal and help slow blood sugar spikes and promote satiety,” she explains. Moo juice isn’t just a kids’ drink—it’s one of the best drinks for people with diabetes, too. (Make sure you’re following these breakfast rules for diabetics.). (Be sure to check out these healthy foods diabetics are bound to love, too.). We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. You’ll get fiber and very little fat or salt (unless you add them). Protein. Sure, they seem indulgent, but an enchilada can be a healthy choice at restaurants for diabetes as long as you order one filled with beans and make some special requests. Read on for nutritionist-approved orders from Chinese and Italian restaurants, delis, smoothie shops, and other popular eateries. They still elicit an insulin response because they’re sweeter than sugar and they can also wreak havoc on the bacteria that lives in our gut that controls sugar, appetite, weight control, and more.”, Pick up those chopsticks and get ready for a delicious and diabetes-friendly feast. Tacos can be diabetes-friendly—so long as you pick the proper shell. “If it’s served with pasta, ask if whole wheat is an option.” Since Zanini says pasta portions should be no larger than a half-cup, ask for the noodles on the side, and add the appropriate amount to your plate yourself. Vegetables. Pickles, if you need to limit sodium. It’s a dish made of fresh, raw piece of fish marinated in lemon or lime juice, along with onion, tomatoes, and seasoning. WebMD does not provide medical advice, diagnosis or treatment. Most of them are super sugary and salty, so it’s best if you control how much makes it onto your roll, not the kitchen. It’s a good choice if you are watching your blood sugar. (Yes, seriously!) Don’t miss the science-backed tips can help improve your blood sugar. Looking for a go-to appetizer? “Start with a steamed summer or spring roll and get shrimp and greens or chicken and broccoli as an entree. You’ll get fiber and very little fat or salt (unless you add them). Load up! But you want to choose wisely. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Oatmeal is another diabetes-friendly option that just about every breakfast joint has on their menu. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. When checking out restaurants for diabetes, head somewhere that has this Tex-Mex staple on the menu. Weight loss and maintaining desirable weight has helped to control diabetes in many people. The key to staying on track is avoiding salty and fatty meats like smoked ham and bacon, and using healthier add-ons. Often s, We are no longer supporting IE (Internet Explorer), healthy foods diabetics are bound to love, 5 easy recipes for delicious homemade soups, how to eat healthy at Mexican restaurants, science-backed tips can help improve your blood sugar, Do Not Sell My Personal Information – CA Residents. Mixing and matching ingredients yourself (as opposed to ordering combos from a menu) helps you avoid sipping on something that’s overly sweet and not a smart choice for your diet. If it’s served with rice, ask for brown and keep portions to a half-cup or less,” Zanini notes. Learn more. Vegetables are an essential part of a healthy low-carb diet, but sometimes we’re stuck with decisions we might regret later. Try to include some plant-based protein from beans, nuts, or tofu, even if you're not a vegetarian or vegan. Green Moong Dal Idli and Herbed Capsicum Paratha are recipes that are sure to please you for as a healthy Diabetic Breakfast. Otherwise, pickles are OK. Sauerkraut, for the same reason as pickles. Find out the best choices. Choose whole oranges, which have beneficial fiber. Anything with trans fat in it. “Order two grilled fish tacos on corn tortillas with a side of guacamole. While pure sugar — including honey, agave and maple syrup — and refined carbs like white flour cause blood sugar to skyrocket, adding in other nutrients can slow the breakdown of glucose and blunt those effects. When you find yourself running around all day, a deli sandwich is a perfect solution. It tastes indulgent but is actually nutritious and veggie-filled. Kick your day off right with a custom-blended drink. Next time you find yourself at a food fiesta at your favorite Latin American restaurant, order the ceviche, recommends Jacobson, and pair it with a side salad and some guacamole with crudités. The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Trim the skin off of poultry. “Since enchiladas and restaurant dishes, in general, tend to be on the larger side, plan to eat half your meal and take the rest home.”, No weekend would be complete without a delicious family brunch from your favorite restaurant. Remember, potatoes and corn count as carbs. Just make sure to send that little bowl of brown sugar right back to the kitchen when it arrives. “This meal is high in protein, fiber, and carbs. Unflavored water or flavored sparkling water, Unsweetened tea with or without a slice of lemon, Light beer, small amounts of wine, or non-fruity mixed drinks, Coffee, black or with added low-fat milk and sugar substitute, Regular beer, fruity mixed drinks, dessert wines. “Add walnuts to your cereal and get an order of eggs or turkey sausage to help balance blood sugar processing,” Smith advises. “Ask the kitchen to go light on the cheese and sauce and add extra veggies,” Bannan says. These dishes are very simple and will be some of the cleaner items on the menu.” To play it extra safe, ask for the sauce on the side and spoon over a reasonable amount yourself, as they tend to be sugar- and salt-laden. You don’t need those sneaky extra carbs. Read the labels so you know what’s in a serving. Some of her go-tos: hummus with raw vegetables, yemista (vegetables stuffed with herbs baked with rice), dolmades (grapevine leaves stuffed with rice and veggies), Greek salad, and moussaka (eggplant casserole). Even if these exact offerings aren’t listed on the menu, Tex-Mex joints should be well-equipped to cater to your request. Fruits are loaded with vitamins, minerals and fiber just like vegetables. “For those following special diets, Chinese is probably one of the more challenging cuisines,” Jacobson notes. But they tend to have more carbs than vegetables do. An unhealthy diet is a major risk factor for obesity, nutritional deficiencies and several chronic diseases. Smith suggests pairing a protein-rich hot appetizer like miso cod, chicken skewers, or edamame with a big salad and one sushi roll. Your food choices matter a lot when you've got diabetes. It’s completely possible to enjoy delicious food—even from a restaurant, as long as you know exactly what to order, how it’s prepared, and what an appropriately sized portion looks like. “Corn tortillas are much smaller than flour tortillas, so they’re lower in carbs, explains Zanini. “Sashimi is better than sushi rolls as it has more protein, and asking for the rice as a side dish allows for better portion control, which means you’ll be in better control of your blood sugar.”. Eating meals that focus on vegetables, whole grains, lean protein, and healthy fats Exercise can help your body use extra glucose. However, avocados are not your average carbohydrate heavy fruit, as they contain lots of good fat, which acts to slow the absorption of sugar into the blood stream. “This broth-based soup is made with tofu, eggs, and vegetables. (These are the foods chefs never order in restaurants.). “Be sure to focus on protein and vegetables and go light on the starchy carbs and fats,” Bannan cautions. Some are better than others. If calories and fat are a concern, the American Diabetes Association suggests asking for fish to be prepared without butter or oil. Since not everyone with diabetes has the same meal plan or health goals, we set out to create the most comprehensive list of great restaurants for diabetes and what to order, whether you’re cutting calories or keeping salt, carbs, or fats to a minimum. What Should You Eat if You Have Diabetes? It's bad for your heart. Most are naturally low in fat and sodium. (When eating out, be on the lookout for these menu words to avoid.). Keep it low in fat. Greens such as kale, spinach, and arugula. “Be sure to focus on protein and vegetables and go light on the starchy carbs and fats,” Bannan cautions. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat. Egg drop soup is another smart choice.”, Whether you call it Buddha’s Delight or Buddha’s Feast, one thing is for certain: This delicious vegetarian dish gets the green light when searching menus at restaurants for diabetes. “This meal is traditionally served with tofu and veggies, making it a smart choice. “I recommend that my clients start their meals at Italian restaurants by ordering this salad because it’s delicious and is free of added sugars.” (Whether you’re dining at a restaurant for diabetes or eating at home, watch out for these surprisingly high-sugar foods.). 2. “While all foods at Mexican restaurants tend to be high in sodium, there are some choices that are usually lower in calories and fat and provide good nutrition,” says Bannan, who suggests ordering a lime shrimp appetizer with a side salad topped with avocado. Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Make thin crust your go-to base and load it up with veggies to add fiber to your meal and help blunt the sugar-spiking effect of the dough, suggests Smith. Diabetes and its complications are more common than ever before. “Make a fajita bowl by serving your fajitas fillings on a bed of lettuce along with a cup of black beans,” she suggests, adding, “It’s a filling and balanced meal.” If you ask the kitchen to hold the wrap and the rice, they probably won’t mind giving you some lettuce, instead, free of charge. “Sometimes a steak can be the healthiest item on the menu. As for fillings, Smith says to “add lots of vegetables like tomato, lettuce, and roasted red peppers along with turkey or chicken.” If you want to grab something to go along with it, opt for a side salad or piece of fruit instead of chips, which tend to be high in salt, carbs, and fat. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes. 1. Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth, Items made with whole grains and no (or very little) added sugar, Processed grains, such as white rice or white flour, Cereals with little whole grains and lots of sugar, Fresh veggies, eaten raw or lightly steamed, roasted, or grilled. When you’re getting food from your local sports bar or diner, registered dietitian Isabel Smith, RD, CDN, says that a turkey burger is the way to go. ), Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small), Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel, Plant-based oils, such as canola, grapeseed, or olive oils. It provides the calcium, magnesium, potassium, and vitamin D your body needs for many essential functions.“Low-fat or fat-free milk is a great beverage for people with diabetes,” Brown-Riggs says. All rights reserved. It's bad for your heart. You’ll get nutrients and fiber that aren’t in animal products. We recommend our users to update the browser. In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets. Some delis still have fantastic salad bars with lots of healthy options. However, if you’re eating at a big chain, consider getting sunny-side up eggs with veggies sauteed on the side, instead. And that’s because beans have a winning combination of high-quality carbs, lean protein, and soluble fiber to help stabilize blood-sugar levels. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. Sweets get a bad rap because they tend to be higher in sugar and carbs, and lower in other nutrients like protein and fiber. Your body needs carbs. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Images of Diabetic Retinopathy and Other Vision Problems, Best and Worst Meals When Dining With Diabetes, Your Personal Diabetes Work Plan: Eating Well at Summer Parties, Dieting With Diabetes: 9 Dos and Don'ts to Lose Weight. Places like IHOP add pancake mix to their egg mixtures to make omelets more fluffy. (Use these tricks to make your diet more Mediterranean.). Canned vegetables with lots of added sodium, Veggies cooked with lots of added butter, cheese, or sauce. Order a filet with a sweet potato and side of non-starchy vegetables such as spinach or broccoli, suggests registered dietitian Miriam Jacobson, RD, CDN. If you prefer a beef burger, Smith suggests pairing one with a salad (sorry, no fries) and a vinegar-based dressing on the side. If you’re a big fan of mixing and matching apps to create your ideal meal, you’re in luck because there are a ton of good-for-you options from your local sushi joint. Use this list as a guide. Stay away from anything that’s made with tempura (which is just a fancy word for deep-fried) and ask for all the sauces (including sushi vinegar) on the side. Nothing is completely off-limits. “The fiber from the greens will fill you up and help you eat a less carb-dense pizza,” she explains. —is a good menu choice at restaurants for people with diabetes, Jacobson says. What Are the Consequences of Not Eating Healthy?. Ditch the top bun to keep empty carbs off your plate and say “no thanks” to cheese to keep excess salt and fat to a minimum. Vegetables are low in calories but rich in vitamins, minerals and other important nutrients. You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. Excessive Sugar Is Bad, But Its Effects Depend on the Context ... reduce oxidative stress and improve glycemic control in diabetics (17, 18). Getting to a healthy weight can help your body use less insulin. If your server is unsure, err on the side of caution and go for oil and vinegar, instead. Another way to keep blood sugar levels in check: Start your meal with a side salad. “Order a blend that has one serving of fruit, a serving of spinach or kale, a fat like peanut or almond butter, and a protein like plain Greek yogurt or unsweetened protein powder,” Smith says, adding, “The protein powder should be free of artificial sweeteners. For this reason, it’s fundamental to follow a well-planned diabetic diet if you have diabetes ().More than 85% of people with type 2 diabetes are overweight or obese, and rates of the disease have increased in parallel with the increased prevalence of obesity ().So for diabetics, weight loss will help … Sucralose, aspartame, and neotame, in particular, can be just as bad if not worse than sugar for diabetics, and for everyone, frankly. Type II diabetics are usually overweight and need to lose weight. Plain frozen fruit or fruit canned without added sugar, Regular jam, jelly, and preserves (unless you have a very small portion), Fruit punch, fruit drinks, fruit juice drinks, Plant-based proteins such as beans, nuts, seeds, or tofu, Chicken and other poultry (Choose the breast meat if possible. “While carb-based dishes like rice and beans will spike blood sugar when consumed in large quantities, this meal offers a healthy combination of protein, fats, and vegetables,” she says of her recommendation. Maintain regular meal timings. Remember, potatoes and corn count as carbs.