After your type 2 diabetes diagnosis, your diet suddenly comes into focus. Be it tempting sweets or finger-licking fried chicken, you will have to say goodbye to all unhealthy food items. It is all about home cooked food. But there are times when you feel like eating out and you should not feel guilty about it. Living with diabetes doesn’t mean you can’t eat out anymore. You just have to be more careful about your diabetes diet.
Health Shots consulted Dr DP Singh, Consultant Internal Medicine, Regency Superspeciality Hospital, Lucknow, to know about eating out with diabetes.
Eating Out With Diabetes: Do’s and Don’ts
Eating out should not become your habit. The frequency of eating out for diabetics can vary depending on your overall health, diabetes management goals, and the options available at restaurants. However, says Dr Singh, it is generally recommended to limit eating out and prefer preparing meals at home. But sometimes you can eat outside and enjoy the food. Things to keep in mind while eating out if you have diabetes:
1. Practice Portion Control
Diabetics should pay attention to portion size while eating out. Restaurants often serve large portions, which can lead to overeating and a spike in blood sugar levels. It is advisable to order smaller portions, share a meal or pack half a meal for later.
2. Choose Whole Foods
Eat a diet that includes whole and unprocessed foods. Focus on lean protein sources such as grilled chicken or fish, vegetables, whole grains such as brown rice or quinoa and fruits. Avoid dishes that are fried or covered with heavy sauces.
3. Limit Refined Carbohydrates
Experts say that refined carbohydrates like white bread, white rice and pasta can cause a rapid spike in blood sugar levels. Choose complex carbohydrates with a low glycemic index, such as whole grains, vegetables and legumes. So, request whole grain options whenever you go out.
4. Beware of Added Sugars
Many restaurant meals, especially desserts and sweetened beverages, contain high amounts of added sugars. These can lead to blood sugar imbalance. Avoid sweetened drinks and desserts, and if you have a craving, consider sharing a smaller portion. After all, what are family and friends for?
5. Beware of Fat
While healthy fats are essential, some restaurant dishes may contain excessive amounts of unhealthy fats such as trans fats or saturated fats. These fats can have negative effects on heart health. Choose dishes that are prepared with healthy cooking methods such as grilling, steaming or baking, and choose unsaturated fats such as olive oil or avocado instead of unhealthy fats such as butter or hydrogenated oils.
Is Pizza Healthy for Diabetics?
Pizza is cheesy and filled with vegetables and meat of your choice. Even a few slices of pizza can make anyone’s day! But if you have diabetes, make sure you are mindful of certain ingredients when you choose pizza or fast food options. Here are some ingredients to consider skipping or limiting:
1. Refined Grains
Choose whole grain crusts or breads when possible. Avoid crusts made with refined flour, as they can cause a rapid spike in blood sugar levels.
2. Excessive Cheese
While cheese can be a source of protein, it is also high in saturated fat and calories. Dr. Singh suggests limiting the amount of cheese on pizza or opting for healthier toppings like vegetables and lean meats instead.
3. Flavorful Sauces and Toppings
Some pizza and fast food sauces may contain added sugar. Choose options with minimal or no added sugar, and beware of sweet toppings such as sugary barbecue sauce or sweet dressings.
When we eat out, we often come across fast food items. They’re delicious, but also full of unhealthy fats, refined carbohydrates, and added sugars. Therefore, diabetics should generally avoid them or consume them in moderation. This means counting how much fried chicken or chicken nuggets, french fries or onion rings you’re eating.
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