Simple Ways to Find Diabetes-Friendly Meals on Any Menu

Eating out is one of life’s pleasures, whether it’s brunch with friends, a dinner date, or a quick lunch on the go. But for those managing diabetes, restaurant menus can sometimes feel like a maze.

The good news? You don’t need to give up dining out. With the right tools and a little know-how, you can spot the ‘good stuff’ on any menu and keep your blood sugars steady while still enjoying your meal.

🍝 Start with a Game Plan

Before you even sit down at a restaurant table, set yourself up for success. A few small steps before ordering can make a big difference.

• Preview the menu online: Many restaurants list nutrition information or ingredients online; use this to plan ahead and pick a delicious, healthy option.
• Think about balance: Aim for a mix of protein, fiber, and healthy fats in your meal.
• Don’t arrive super hungry: A small high-protein snack beforehand helps you make smarter decisions.

🍝 Decode the Menu Like a Pro

Menus can be full of tempting buzzwords, but your goal is to find options that fuel your body without causing blood sugar spikes. Here’s what to look for and what to avoid.

Look for words like:

• Grilled, baked, roasted, seared
• Fresh, steamed, sautéed
• Whole grain, fiber-rich, seasonal

Dishes that are grilled, baked, roasted, or seared tend to be lower in added fats and carbs, while options described as fresh, steamed, or sauteed often highlight vegetables and whole foods. If you see words like whole grain, fiber-rich, or seasonal, you’re likely looking at meals that digest more slowly to help keep your glucose levels steady.

Be cautious of:

• Breaded, fried, crispy
• Glazed, sweet, honey-dipped
• Creamy, loaded, stuffed

Those are the words that should make your sugar radar light up. Menu items described as breaded, fried, or crispy are often higher in refined carbs and unhealthy fats, which can lead to quick glucose spikes. Terms like “glazed,” “sweet,” or “honey-dipped” usually signal the presence of added sugars, while “creamy,” “loaded,” or “stuffed” dishes tend to be higher in calories and saturated fats, making them harder to manage if you’re watching your blood sugar.

🍝 Build a Balanced Plate

When in doubt, use the diabetes plate method as your guide. Read more about the diabetes plate method here:

• Half your plate: Non-starchy vegetables (like greens, broccoli, peppers)
• One-quarter: Lean proteins (chicken, fish, tofu, eggs)
• One-quarter: Whole grains or complex carbs (quinoa, brown rice, whole-wheat pasta)

This plate guide helps you keep portions in check and carbs balanced even when eating out.

🍝 Customize, Customize, Customize

Never be afraid to ask for modifications. Most restaurants are happy to accommodate you if you speak up.

Here are some easy swaps:

• Ask for dressing or sauces on the side
• Replace fries with a side salad or roasted veggies
• Choose whole-grain bread or brown rice if available
• Request grilled instead of fried proteins

Small changes like these can significantly reduce added sugars and carbs while still keeping your meal delicious.

🍝 Keep an Eye on Extras

Sometimes, it’s not the main dish but the sneaky extras that cause glucose spikes. Drinks, desserts, and sides can pack a surprising punch to your glucose.

• Drinks: Choose water, unsweetened tea, or sparkling water over sugary beverages
• Dessert: If you want dessert, share it and pair it with protein to reduce glucose impact.
• Sides: Skip the free bread basket if you’re already having carbs with your meal. And choose the house salad to get those greens in!

Disclaimer: Any information provided is not intended as medical advice. Iowa Diabetes is not responsible for any information from third parties.