From everydayhealth.com
Living with type 2 diabetes doesn’t mean you can’t enjoy an evening out at your favourite restaurant. Here are some dietitian-approved strategies for making healthy choices
Eating out should be fun. But, if you’re living with type 2 diabetes, having to manage your blood sugar can take a bite out of the enjoyment of sharing a restaurant meal with family or friends.
It doesn’t have to be that way, though. By taking certain measures before you go to a restaurant, while you’re there, and afterward, you can have your dinner out without sending your blood sugar through the roof.
Before You Go
“I tell my patients, ‘What you should eat is no different than what I should eat,’” says Shiri Morgan, MPH, RD, a certified diabetes care and education specialist at the University of California in Los Angeles. Anyone who eats out or orders food regularly should try to make a conscious effort to choose healthier options — whether they have diabetes or not.
If you tend to eat out often, get into the habit of checking out the restaurant’s menu online before you go, Morgan advises. That way, you can home in on the items that won’t have a negative impact on your blood sugar, as well as those that would. With that information, you can develop a game plan for how you’ll order your meal. It will be much easier to order wisely if you have one or two selections in mind ahead of time, rather than trying to do it while a server is standing over your shoulder.
“But, if someone’s going out to eat fairly rarely, and it’s an anniversary or special occasion, I tell them to just enjoy. Eat what you want. It’s one meal, and you can get back on track at the next meal,” she says.
At the Restaurant
Making the right dietary choices to manage type 2 diabetes is more than simply choosing the right foods. It’s also important to be mindful of your eating habits throughout the meal.
- Treat yourself in moderation. Morgan doesn’t like the word “cheat” to describe food. “It’s all about balance,” she says. “When we put negative connotations on certain foods, it can lead to guilt and, possibly, disordered eating.” She recommends making indulgences a part of your diet, but in moderation. For example, rather than eating a full order of fries yourself, split them with your dining partner. A handful of fries isn’t likely to cause your blood sugar to spike, and you’ll still get to enjoy them.
- Savour your meal. According to a review published in June 2020 in the Annals of Pediatric Endocrinology & Metabolism, eating fast may increase your risk of type 2 diabetes. One theory as to why this happens is because eating too fast triggers proteins that increase insulin resistance and blood sugar levels. So, when you’re already living with type 2 diabetes, you need to make sure you’re keeping your blood sugar levels steady. Eating slowly helps with this, while also cutting down on the chances you’ll overeat. Take your time and enjoy your meal.
What to Order
When choosing what to order at a restaurant, balance and portion control are key. “Most places, even fast food places, are going to have good choices. You just have to make special requests and substitutions,” Morgan says.
- Choose baked or grilled proteins. Opt for a lean protein, such as chicken, fish, or certain cuts of pork. They are usually a healthier option, as long as they aren’t prepared with too much oil or a sugary sauce. Pair it with steamed or grilled vegetables for a balanced meal.
- Make carbs the side, not the main attraction. When consuming carbohydrates, make them part of your meal, rather than the focus. Instead of having a bowl of pasta or rice, Morgan recommends having a salad or healthy protein with the carb as a side dish. And, when choosing carbs, it’s always better to opt for whole-grain, high-fibre versions, such as brown rice or quinoa.
- Use the plate method. Morgan suggests using the plate method to plan your meal. “Designate half of the plate to some sort of vegetable or salad, a quarter of your plate to a carbohydrate, and a quarter of your plate to protein. This is a simple way to plan your meal.”
- Control the portion size. Restaurants typically serve much larger portions than you need. Morgan suggests ordering an item that comes in an appetizer or lunch portion or opting for a soup and salad combo. Sharing meals with friends or setting aside half of your meal to box and take home are other effective portion control strategies.
What to Avoid
While Morgan doesn’t believe anything should be explicitly off limits, she does recommend exercising caution with some foods and drinks that can be deceptively unhealthy or trigger blood sugar spikes.
- Avoid excessive alcohol and sugary drinks. High-calorie, sugary drinks can cause significant blood sugar spikes. “Alcohol itself, like tequila or vodka, does not affect blood sugar. It’s actually metabolized more like a fat. It’s typically the mixers that raise blood sugar,” Morgan explains. Excessive alcohol should be avoided with type 2 diabetes, but if you are going to have a drink, choose a glass of wine or liquor with a diet mixer, as opposed to a sugary cocktail or carb-heavy beer.
- Watch your sauces and soups. Honey mustard, BBQ, and teriyaki sauces can be laden with sugar. Request them on the side, or choose an alternative. Morgan also advises avoiding anything cream based. “The calories in cream-based foods are going to be in the fats, so things like aioli, butter, and cheese are going to give you a lot of calories.” She recommends soups that are broth based and sauces that are made from tomato or vinegar, such as marinara or vinaigrette.
- Limit fried or breaded food. Fried or breaded dishes are usually heavy in both unhealthy fats and carbs.
After the Meal
Once you’ve finished your meal, check in with your body and engage in activities that help regulate your blood sugar.
- Monitor your blood sugar levels. If you actively monitor your blood sugar, checking your levels about two hours after eating can provide valuable insights into how different meals affect your body. According to Morgan, the goal is to have your post-meal blood sugar below 180. Any higher, and it’s time to reassess what you ate and determine what’s triggering it. “If you are watching your carbohydrates closely and being really diligent about following your plan, but your blood sugar is still high, you need to talk to your doctor,” she says.
- Move your body. After a particularly heavy meal, Morgan recommends engaging in a low-impact activity, such as walking or stretching. “If someone is very insulin resistant, going for a walk immediately [after eating] reduces some of that insulin resistance and helps [you] uptake some of the glucose in [your] bloodstream,” Morgan explains.
- Remember to drink water. Research has found that staying hydrated can help stabilize blood sugar levels in people with type 2 diabetes.
While there are guidelines many dietitians follow when it comes to managing nutrition in people with type 2 diabetes, Morgan acknowledges that there’s a fair share of trial and error. Try to cook for yourself as much as possible, and make healthy choices when you dine out.
If your blood sugar is still not properly controlled, Morgan suggests experimenting. “Eat really simple foods at home to see what the culprit is, and determine if your blood sugar is high because of what you’re eating or if there’s a medication issue,” she says. And, as always, speak to your doctor if you have any new or worsening symptoms.
https://www.everydayhealth.com/type-2-diabetes/tips-for-dining-out-when-you-have-type-2-diabetes/
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