My father has diabetes, which makes dining out challenging. You want to be able to dine out with friends and family, but you don’t want to do anything that will cause your blood sugar to rise or drop dramatically.
Here are a few tips for dining out if you have diabetes:
Timing
If you live in a large city, you know that eating out often requires a wait time. But, it is important for diabetics to eat on schedule. If you go to a restaurant at your normal dinner time, but have to wait 45 minutes, your blood sugar can drop. So, try to make reservations. If that’s not possible, avoid the hours where the most people are out. If you do have a wait, check to see if the restaurant offers a healthy appetizer that can be ordered at the bar. Just remember to avoid alcohol and sugary soft drinks while there.
Talk to the Waiter/Waitress
It’s okay to ask the waiter or waitress if the restaurant offers healthy meals. Many do now, so don’t be embarrassed to ask if they steam their vegetables, can leave off the butter, will put the salad dressing on the side, or have substitutes for potatoes. Ask if a protein can be grilled or baked instead of fried.
Watch the Carbs and Sugar
It’s hard to watch carbs when dining out – they are hidden in breads and chips that a lot of restaurants offer. So avoid carbing up on those because it is very easy to do. Choose a salad with a grilled protein (fish or chicken), but watch the salad dressing. It can be filled with sugar and calories. And, while fruit may seem like a good alternative sometimes, just make sure it doesn’t have heavy syrup, which also contains a lot of sugar. Same goes for many sauces, so ask the waiter or waitress to put any sauce, creams, or glazes on the side. You can still have a tiny bit and stay in control of your diet.
Portions
And finally, it can’t be said enough – watch your portion size! To make you feel like you are getting your money’s worth; restaurants may give you a larger portion than you would normally eat. Don’t be shy to split a plate with another diner or to eat only half of the meal and ask for a to go box.