One of the biggest hassles of having diabetes is that you need to constantly monitor what you're eating and the effect it has on your blood sugar levels. If you eat at home or pack your own food for lunch when you're at work, you'll know what you're exactly eating and how it will affect your blood glucose. However, when dining out, it can be difficult to judge just how much carbohydrates or sugar a dish contains. The effect that it will have on your blood glucose will only be a rough estimate on your part.
So, how do you cope with this? In this article, we'll go over some ways you can feel safe and know what you're getting into when eating out with diabetes. First, we'll discuss when you should bring your food. Then, we'll talk about making sure to study the menu. And finally, we'll talk about the foods that you should avoid, specifically carbs and fried foods.
1
Bring Your Own Food
It all depends on the severity of your condition. If your diabetes is bad, it'll be best to bring your own food. You really do not have a choice here because things are at a level where utmost care is required.
Even if you're wearing an insulin pump or if you're ready with insulin, your diet will need to be healthy. We all know that the food you get when dining out is generally less than healthy. Sometimes, the safest thing to do is bring your own meal.
2
Study The Menu
If your diabetes is manageable, you can eat out, but it'll be a good idea to study the menu thoroughly. See if you can tell what ingredients are being used. The goal is to minimize your consumption of refined carbs and sugar. The fat and salt content of the dish should be low, too.
You can always tell the staff at the restaurant to use less oil and salt when preparing your food. When you get your dish, make a rough guess as to how many calories it has. You should also take note of the carbohydrate portions.
3
Avoid Eating Carbs
Almost always, it's the carbs that are the biggest culprit when it comes to spiking your blood sugar. If your dish is meat and potatoes, enjoy the meat but skip the potatoes. You could also ask the restaurant to replace it with some green vegetables.
If the dish has rice, pasta, or bread, you might get away with eating just a small portion of these. Just make sure that you do not overdo it. Most dishes contain far too many carbohydrates. If you get tempted easily, just ask for smaller portions when ordering.
4
Avoid Fried Foods
Whenever possible, opt for healthier cooking methods, such as grilling, steaming, and broiling instead of frying foods or drowning them in cream. Meat that is covered with breadcrumbs contains carbohydrates, too. So does ketchup, sauces, and salad dressing.
If it's a social event, alcohol may be served. It's best to avoid alcohol, but if you must have some, drink in moderation and try not to exceed two glasses. It may not be ideal, but two glasses are still manageable.
Now, you know some ways to stay safe and healthy when eating out. First, we went over when you should bring your own meal. Then, we discussed making sure to study and know the menu. Finally, we wrapped up by talking about the foods that you should avoid, like carbs and fried foods.
Also, note that you should take your time and spend at least 20 minutes chewing and completing your meal. It takes about that long for your brain to register that your stomach is full. This way, you can accidentally avoid overeating. Be mindful when you're eating outside. Mindful eating will help you be aware of what you're eating even if you dine outside, and it will serve you well if you have diabetes.
