Eating Out With Diabetes

Whether it’s a quick catch-up over coffee and dessert, a leisurely lunch, or a formal dinner, there’s nothing quite like sharing a relaxed meal with your loved ones!

Eating at a restaurant is enjoyable and convenient. However, if you have diabetes, sticking to your diet plan while eating out can be a challenge.

In this blog, we look at why restaurant meals can disrupt your sugar levels and cover tips and tricks that help you make smart choices to avoid this when eating out with diabetes.

The impact of restaurant meals on blood sugar levels

There’s a reason why eating out is considered a luxury, and traditional home-cooked meals are touted as the healthier option.

Here are a few reasons why eating out can disrupt your nutrition plan, especially if you have diabetes.

1. Richer ingredients

• It is no secret that most restaurants prepare their meals with larger quantities of butter, oil, or sweeteners to impart great flavour.
• However, a meal high in sugar and carbohydrates will then undoubtedly raise blood glucose levels which can be an issue if you are managing type 1 diabetes or type 2 diabetes.

2. Larger-than-life portions

• Fast food options are usually not filling and frequently come in large portions. On the other hand, fine dining restaurants offer small quantities to encourage customers to order more courses from a tasting menu, so they are satisfied with their meals.
• A combination of these factors may cause you to overeat, leading to blood sugar variations and weight gain in the long run. This can hurt diabetes, including blood sugar spikes and weight gain.

3. Quantity matters

• You may logically choose low-carb options when looking for foods that reduce blood glucose levels on the menu. For example, Chinese meals often contain protein or slow-acting low-carb foods such as bean sprouts, bok choy, mushrooms, bamboo shoots and water chestnuts.
• Interestingly, Dr Richard Bernstein discovered a strange phenomenon even when people with diabetes ate large quantities of low-carb foods, which he called ‘The Chinese Restaurant Effect.’ He said that eating large amounts of food, as people tend to do when eating out, especially at buffets, triggered a unique response in the digestive system.
• A study from Harvard Medical School supported his theory, noting that when we eat large amounts of food, specific cells in the stomach sense that the walls are being stretched and release gut hormones like serotonin and glucagon-like peptide 1 (GLP1) and glucagon.
• This causes your blood sugar to spike even after eating a low-carb meal in large quantities. Hence, it's not only a question of what you eat when dining at a restaurant but how much you consume.

4. Impact on diabetes-related complications

• Restaurant food is usually very high in sodium (salt), contributing to high blood pressure.
• Junk foods also contain exceptionally large quantities of high trans and saturated fats, which can raise levels of triglycerides. This could lead to heart disease and other diabetes-related conditions.
• In addition, studies have shown that eating junk food frequently can cause as much damage to the kidneys of people without diabetes as it does to those with the condition. As the effects of diabetes on kidneys can be harmful, too much junk food can be especially problematic.

Tips for eating out with diabetes

If you have diabetes, eating out at restaurants can pose challenges when managing blood sugar levels. However, with proper planning and informed choices, you can have a hearty meal with your family and friends without worrying too much about its effect on your health.

Here are a few tips that you can use to manage diabetes while eating out!

1. Do your research

• Before visiting a restaurant, take the time to research its menu and nutritional information, which is often available on its website.
• Look for dishes that align with your dietary needs, considering factors like carbohydrate content and food glycemic index or glycemic load.
• This information will help you choose the right foods to control your sugar levels and effectively monitor your calorie and carbohydrate intake.

2. Choose beverages wisely

• Order water and unsweetened tea as your go-to drink options. Sugary beverages like juice and soda can rapidly spike blood sugar levels.
• Additionally, be mindful of alcohol consumption, as it can affect blood sugar regulation.
• Moderation is key. Consider choosing lighter options like wine or spirits mixed with sugar-free mixers.

3. Start with healthy appetizers

• Begin your meal on the right note by choosing broth-based soups loaded with vegetables or ordering a salad with your favourite dressing.
• These options provide essential nutrients and fiber and help control appetite, leading to more balanced main course choices.

4. Plan your main meal

• When selecting your main course, aim to balance your carbohydrate intake.
• Stick to one serving of carb-rich items such as rice, pasta, or bread and include a generous portion of vegetables.
• Choosing whole grains and fibre-rich foods like brown rice will have a slower impact on blood sugar levels.

5. Opt for healthier cooking methods

• Look for grilled, steamed, or roasted dishes rather than fried or breaded.
• These cooking methods minimise the use of unhealthy fats and reduce the overall calorie content of the meal.

6. Be mindful of sauces and dressings

• Many sauces, dressings, and condiments contain hidden sugars and unhealthy fats.
• Request these to be served on the side, allowing you to control the amount you consume.
• Alternately, opt for lighter options like vinaigrettes or request lemon wedges for added flavour.

7. Make smart swaps

• When possible, make healthy substitutions. For instance, opt for more vegetable toppings on pizza instead of cheese, choose whole grain bread for sandwiches, and swap white rice for brown rice.
• If ordering a smoothie, ensure it is free from added sugars or opt for a fruit plate.

8. Control portion sizes

• Use the plate method as a guide to create well-balanced meals. Allocate half of your plate for vegetables, fill a quarter with lean proteins, and the remaining quarter with carbohydrates.
• If portions are more significant than desired, consider requesting a to-go box to pack away half of the meal before it reaches the table, preventing overeating.

9. Share meals

• Consider sharing your main meal with a friend or family member. This way, you can enjoy the dining experience while controlling portion sizes.
• Sharing also allows you to explore different menu options without feeling restricted.

10. Be assertive and communicate

• Feel free to customise your meal according to your dietary needs.
• Communicate openly with restaurant staff about your preferences and any specific requirements you have.

11. Handle unexpected menu options

• If faced with limited or unexpected menu options, focus on finding the best alternatives.
• Look for dishes that prioritise lean proteins, vegetables, and whole grains. Be creative and ask if simple modifications can accommodate your needs.

12. Don't be afraid of occasional indulgences

• Remember that dealing with a chronic disease like diabetes is a marathon, not a sprint; it is normal to experience setbacks occasionally.
• So, don’t be discouraged if you deviate from your usual eating routine.
• Instead, return to your regular healthy eating habits and engage in physical activity to help balance blood sugar levels.

Conclusion

While eating out with diabetes can present challenges, it doesn't have to hinder your enjoyment of dining with family and friends.

By understanding the impact of restaurant meals on blood sugar levels and implementing innovative strategies, you can make informed choices that align with your dietary needs. With these tips and tricks, you can navigate the challenges of eating out while managing your diabetes effectively.

By making mindful choices, you can enjoy dining out while keeping your health goals in check.