Welcome to Diabetes Prevention Thursdays! Today, let’s talk about how to eat out as a diabetic. When you’re first diagnosed with diabetes, you’re going to be more concerned than ever before with your diet. At first, you’ll be buying the appropriate foods for the meals you’re cooking at home, so it might not seem that bad, but soon you may encounter an issue when you go out to eat.
You might not have any way of knowing what’s okay for you to eat and whats not – especially if you’ve only been recently diagnosed. There are some foods that you can immediately flag down as being no good for your diabetes, though, which makes the process a bit easier.
For example, you can always rule out any foods that have been deep fried. This includes any form of fried chicken, chicken fried steak, French fries, battered fish, and anything else with batter and frying.
Additionally, you can’t have certain drinks, such as sodas, flavored water, smoothies, and milk shakes, because these all contain far too much sugar. Essentially, anything that’s too sugary or too high in carbs should be avoided.
For simplicity sake, its best to stick with plain old water when it comes to a drink. Dont be afraid to ask your server about diabetes-safe meals or for a dish to be cooked a certain way so you can eat it.
Most restaurants will be highly accommodating, and its not too much work for them to help you. Even then, if fried food is served to you and they won’t change it, you can always remove the batter from the meat on the outside.
Most restaurants will have some form of vegetarian or salad options, both of which are typically better suited for people with diabetes. Additionally, grilled or baked meats will be much better for diabetics.
Just be careful not to load up your meal with too many excess carbs and sugars. Depending on where you dine out, you’ll have different options as to what’s good for you.
In most dine-in restaurants, you can find things like steak, soup, and salad, all of which make for a good, diabetic-safe meal. However, if youre eating out at a fast-food chain, you might have to get a bit more creative.
Most sandwich places have the option of a simple grilled meat and veggie sandwich, which is healthy for anyone with diabetes. If you’re at a low-end fast food place, you may have to try to get some fruit or a vegetarian option like a salad. Most places have low carb options, so stick to that until you get the hang of ordering what is best for your blood sugar levels.
If you would like to receive a free resource sheet to help you take control of diabetes, click the button below to receive your gift.
I wanted to talk about this topic because it is absolutely possible to prevent and even reverse Type 2 Diabetes (but you cannot reverse Type 1). Yes, it’s possible! and emerging studies looking at lifestyle medicine and prevention support this! But I always tell my patients that you must be dedicated and diligent in adopting a healthy lifestyle to get the best results. You can create certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, to help break the cycle of this chronic disease so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve your blood sugar levels, maybe reverse type 2 diabetes. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Tools For Diabetes Prevention and Monitoring
Blood Sugar Monitoring
As you know, I always stress the importance of taking control of your health. Monitoring your blood sugar levels is one of the best ways to do this. To do this, a single drop of blood is collected with disposable lancets and placed on a disposable test strip, which you insert into a home blood-sugar monitoring device, called a glucometer.
The common times for checking your blood sugar are when you first wake up (fasting), before a meal, 2 hours after a meal, and at bedtime; however, you should check your blood sugar as many times a day as your health care team suggests.
Monitoring your blood sugar level provides you and your doctors with important knowledge about how food, activity, medication, stress, and other elements might affect your blood sugar levels. This data will assist you and your doctor in developing a therapy plan that is suited to your demands.
Since weight management is very important in combatting chronic diseases such as diabetes, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity actually improves insulin sensitivity. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet and regular physical activity are the best ways to prevent diabetes. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission.
The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers.
By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.