Everybody enjoys going to their favourite places to eat. It breaks up the routine of regular meals and gives you a chance to taste different dishes. Most individuals find eating out to be a thrilling experience. Individuals with diabetes or insulin resistance, on the other hand, must maintain steady blood sugar levels. Although cooking meals at home is generally linked with mindful eating, going out is also a good opportunity to practice it. It might be difficult to navigate restaurant menus, but with the correct strategy, you can still have a tasty meal and control your blood sugar levels.
Portion Control
Portion management is a crucial practice while dining out if you have diabetes. Restaurants are infamous for their enormous serving sizes, which frequently contain far more calories, carbs, and fats than are required. These generous serving sizes may encourage overeating, which raises blood sugar levels quickly.
Try asking for a lesser quantity or splitting meals with a dining companion to counteract this. Such demands are readily fulfilled by many restaurants, some of which even serve lunch-sized quantities of their well-known meals. Paying attention to serving quantities will help you better control your blood sugar levels.
Pick The Right Carbs
Limiting refined carbohydrate consumption is another important consideration while dining out with diabetes. White bread, white rice, and sweet desserts are examples of refined carbohydrates, which break down quickly and can lead to sharp rises in blood sugar. Choosing complex carbs with fibre, such as quinoa, brown rice, and whole-grain bread, might help keep blood sugar levels steady by delaying the absorption of glucose into the circulation.
Be Careful Of Added Sugar
It's also critical to keep an eye out for added sugars in food served at restaurants. Added sugars have less nutritional benefit and can quickly increase blood glucose levels. There are added sugars in a lot of sauces, dressings, and condiments that are often used in restaurant food, and they might be hard to find. As a best practice, ask for dressings and sauces on the side so you can manage how much you eat.
Prioritise Whole Foods
Whenever you explore restaurant menus, make sure to prioritise ordering whole foods if you have diabetes. Whole foods are better for everyone, including those who have diabetes, because they are less processed and keep their natural nutrients. Place a focus on foods high in lean proteins, fresh veggies, and heart-healthy fats like nuts and avocados.
A great alternative are salads made with a range of vibrant vegetables and lean protein sources, such as tofu or grilled chicken. As a side dish, think about getting roasted or boiled veggies rather than carbs like mashed potatoes or fries. Unlike sugary treats or fruit drinks, whole fruits can satisfy your sweet craving without giving you as much of a blood sugar increase.
Eat A Balanced Meal
You should also try to keep your plate balanced. A good balance of fats, proteins, and carbs should be maintained. This guarantees that you get all the important minerals and vitamins and that you feel fuller for longer. It won't be as healthy to eat too much of one thing as it is to eat a variety of foods together. In addition to preventing blood sugar spikes, a well-balanced meal also helps you feel less hungry for sweets.
