Our lives are increasingly living in our lives, whether it is an inevitable part of modern life, running between errands and work meetings, dropping off children at school or daycare, getting meals after a late-night workout at the gym, or eating fast food.
The Centers for Disease Control and Prevention (CDC) reports that nearly 37% of Americans eat fast food on certain days. Unfortunately, for people living with diabetes, fast food can be nightmares filled with unhealthy diets, excess sugar and carbohydrates, leading to high blood sugar and then generally awkward sensation.
But that doesn’t have to be. There are ways to make fast food healthier, especially if you live with diabetes.
This article provides an overview of the top tips for ordering diabetes-friendly fast food while you’re out.
Can I eat fast food for diabetes?
When you’re constantly running and being pushed in for time, sometimes it can be available, sometimes you want a special treat. For those with diabetes, there is certainly room for fast food for healthy eating.
Always check your blood sugar levels at least 2 hours after eating before eating. Most fast foods are high in fat and carbohydrates, so you may need extra insulin, so be diligent to administer them properly.
How to Order Healthier Fast Food
Check your nutrition information before you go or while you’re at a fast food restaurant. Most chain restaurants have nutritional information if you ask.
It is also important to plan your orders as much as possible before you go to the restaurant. You’re better prepared and also know how to bolus properly in your diet.
If you choose to indulge in some fast foods, here are some other best recommendations to make sure you’re ordering the healthiest options possible so that you don’t ruin your blood sugar levels.
Always choose water
You might indulge in burgers and fries, but the real carb bomb is drinking soda in a fast food meal. 16 oz of soda has about 48 grams of sugar! Always choosing water in your fast food diet will help you to have a simple blood sugar and waistline.
If you don’t like the taste of the water, squeeze the lime and choose Seltzer water. Or diet soda always works in a pinch.
Tip: You can actually use a glucometer to make sure your drink is actually a meal. Otherwise, reading will be very expensive! Be sure to check before drinking.
Focus on proteins
Fast food meals that include lots of bread, fries, or sweets will inevitably raise blood sugar levels, but if you decide to focus on protein sources such as grilled chicken sandwiches, Caesar salads, and turkey wraps, your diet will be much healthier and less carbohydrate.
You can also ask if the restaurant can place sandwich meat on a spinach bed or if it has lettuce wrap instead of sandwich bread. This is sometimes called a sandwich “naked.”
You can also check if the restaurant serves whole grain bread instead of white flour bread. This has more fiber and gradually spikes your blood sugar levels.
Instead of having all or ineffective mentality, focus on consuming more protein in your diet. As a result, blood sugar levels will be easier after meals.
Some common options, including many proteins, are:
- McDonald’s: Southwest Grilled Chicken Salad
- Starbucks: A green protein bowl with chicken, quinoa and black beans
- Burger King: Vegetable Burger
- Taco Bell: Chicken Soft Taco with Sides of Pinto Sung Cheese
- Wendy’s: Large or small chili peppers and garden side salad without croutons
- Chickfill A: Grilled nuggets with gutty buffalo sauce and small superfood salad
- Panera Pan: Lentil Kinoa Soup Bowl and Eggs
If possible, don’t bake, roast, or bake protein sauces, or fry them, or be abused or given them breadcrumbs to avoid unhealthy fats and excess carbs.
Order a kids menu
Do you think fast food is childish? no way. Did you know that the size of portions of fast food facilities in America is usually out of control? yes. When McDonald’s first opened in 1955, their serving size was much smaller than today. Here are some examples:
- hamburger. Starting size for 1955: 3.7 oz. Current size: 9.2 oz.
- french fries. Starting size for 1955: 2.4 oz. Current size: 5.9 oz.
- soda. Starting size for 1955: 7 fl oz. Current size: 30 fl oz.
Ordering your kids’ menu allows you to seamlessly control portion sizes without thinking. Many of the children’s meals in fast food facilities naturally become smaller, but you still fill up.
For example, a Double McDonald’s cheeseburger with medium fries comes in at 757 calories, while a full-kid meal that includes burgers, fries, apple slices, yogurt or salads costs around 400 calories per meal.
Children’s diets are also less carbohydrates, making insulin administration much easier at mealtime.
Order all dressings and seasonings on the side
Can Zesty Salad dressing, creamy mayonnaise and tangy ketchup taste better? Want to know why? Most dressings and seasonings are full of fat and sugar, which is what our bodies long for.
When ordering sandwiches, wraps, salads or fries, ask that all dressings and seasonings be placed side by side. Better yet, choose healthier seasonings, such as mustard, salsa, or hot sauce, which are low in carbohydrates and calories but have a higher flavor.
Reducing the number of creamy sauces and sugar-like dressings added to your fast food diet reduces the burden of calories and carbohydrates, making it better for both diabetes control and overall health.
Choose a plant-based
If possible, fill the plate with as many fruits and vegetables as possible. The high water and fiber content of these foods is faster without all the calories and carbohydrates. Here are some great examples of plant-based options:
- Taco Bell: Taco salad with lettuce, tomato, light cheese, pinto or black beans, avocado, olives, sour cream or chips, and salsa or pico de gallo instead of creamy dressing
- Pizza Hut: Thin crust vegetable pizza with extra tomatoes, peppers, mushrooms, onions and other vegetables
- Subway: Vegetable Delit Salad with Cheese, Vegetables, Guacamole and Subway Vinaigrette
If you can order another side, ask if the restaurant has a side salad instead of steamed or raw vegetables or fries.
Finally, instead of ordering milkshakes or ice cream sundaes for dessert, choose a natural sweetness with fruit cups, sliced apples, or bananas.
Going out for fast food can be a diabetic diet nightmare, but it doesn’t have to be! Try these specific methods to make your next fast food diet healthier for both diabetes management and overall health!
