Make the Right Diabetic Friendly Fast Foot Choices

It is hard to imagine our society without fast food. You might say it is part of our culture as well as our cuisine.  It is the irony of our modern technological society that the digital devices that help us navigate our day and expedite tasks have not lessened our “to do” list. In fact, it may be that more is expected of us daily because we have handy digital assistants.  So, when it comes to meal planning and preparation, fast food affords us a convenient– and depending on our choice – inexpensive meal option.

As a person with diabetes, however, you need to be aware of the impact fast food can have on your blood glucose levels. Fast food can satisfy cravings but at a cost. Generally, a meal from a fast-food restaurant may contain a day’s worth of the calories, sodium, fat and carbohydrates allotted to your diabetes maintenance diet, according to the American Diabetes Association (ADA),   

Research also indicates that fast food promotes insulin resistance, which can lead to Type 2 diabetes and contribute to weight gain. A 15-year study that was published in 2005 found that people who ate at fast food restaurants more than twice a week had significantly greater weight gain and had twice the insulin resistance of those who ate at fast food restaurants less than once a week. 

Choose diabetic friendly fast food 

Still, you do not need to take a pass on fast food; you just need to make healthy choices so you can enjoy your meal without guilt and without spiking your blood sugar. The first rule of thumb, advises the ADA, is to remember that your choice of diabetic friendly fast food should adhere to the Diabetes Plate Method, which prescribes a healthy meal having a balance of vegetables, proteins, and carbohydrates.   Also, low-carb, vegetarian and Mediterranean diets are proven to help manage diabetes, so look for foods that fit with those guidelines. 

Make smart diabetic fast-food choices

To help you make diabetic fast-food choices that satisfy your hunger but do not cause massive blood sugar spikes, here are guidelines to follow:

Check the menu online beforehand: Take advantage of online menus offered by most fast-food restaurants to find out about nutrition information for your planned meal or search for food items based on your specific criteria, such as “contains X number of calories.” Online menus also can help you build a customized meal.

Consider condiments: Condiments can be hidden sources of sodium, sugar and carbs, so take that into consideration when selecting your food item. Note that low-calorie and low-fat salad dressings typically rely on added sugar and salt so check the label of condiments, if you can. 

Downsize your meal: You may not need to give up your favorites at fast-food restaurants, just downsize the meal. If you have a choice, opt for a small size meal, including any side dish options and beverage. You can also order the kid-sized portion. 

Choose the healthier option: Sometimes you have a choice between fried foods with healthier alternatives, such as grilled versus friend chicken. Whole grain bread might be an option versus a bun. Swapping out menu items may even apply to side dishes. For example, rather than fries or tots, see if you can swap for a side salad or fruit.

Think about your drink: Avoid highly sweetened drinks and choose water or even diet drinks, which can include diet lemonade and unsweetened tea besides diet soda. 

Do not feel pressured: Do your homework before arriving at the fast-food restaurant, but if you have not, do not feel pressured to order. Take your time and ask questions, even if there is a line behind you.  With time, you will know what is best to order but while you are learning, take the needed time to make healthy choices. 

Even after taking all this into consideration, talk to your health provider to discuss what foods are best for you. Everyone reacts differently to food. Your doctor or dietician can help you discover the foods that work best for you and your diabetic condition.