Living with diabetes requires careful attention to diet, but it doesn’t mean you have to give up the convenience of takeout. With a little planning and know-how, you can enjoy delicious meals from your favorite restaurants while maintaining healthy blood sugar levels. This guide explores what to consider when choosing takeout options and provides specific examples across various cuisines.
Understanding the Challenges of Takeout and Diabetes
Takeout meals often present challenges for people with diabetes. Portion sizes tend to be larger than recommended, and many dishes are high in unhealthy fats, sodium, and added sugars. Fried foods, sugary sauces, and processed ingredients can quickly derail blood sugar control. Therefore, careful selection and modification are essential.
Portion Control is Key
Restaurant portions can be significantly larger than home-cooked meals. Controlling your portion size is crucial. Consider ordering an appetizer as your main course, sharing an entree with someone, or immediately setting aside half of your meal for later. Using smaller plates at home can also help you visualize and manage portion sizes.
Hidden Sugars and Unhealthy Fats
Many takeout sauces and dressings contain hidden sugars and unhealthy fats. Be mindful of these hidden ingredients. Ask about the ingredients in sauces and dressings, and opt for sugar-free or low-fat alternatives when available. If you’re unsure, ask for the sauce on the side so you can control the amount you consume. Opt for baked, grilled, steamed, or roasted options instead of fried.
Sodium Overload
Takeout meals are often loaded with sodium, which can be problematic for people with diabetes, particularly those with high blood pressure. Excessive sodium intake can affect blood pressure. Look for lower-sodium options or ask for your meal to be prepared without added salt. Be aware of ingredients like soy sauce, teriyaki sauce, and MSG, which are high in sodium.
Navigating Different Cuisines
Different cuisines offer varying levels of diabetic-friendly options. Let’s explore some popular choices and strategies for making healthier choices.
Chinese Takeout: A Careful Approach
Chinese takeout can be challenging due to the prevalence of sugary sauces and fried foods. However, with careful selection, you can still enjoy this cuisine.
Focus on lean protein sources like steamed chicken or tofu. Request that your meal be prepared with minimal oil and without added sugar. Brown rice is a better option than white rice. Choose vegetable-heavy dishes such as stir-fried vegetables or steamed broccoli.
Avoid deep-fried options like egg rolls, sweet and sour dishes, and General Tso’s chicken. These are typically high in calories, unhealthy fats, and sugar. Limit your intake of high-sodium sauces like soy sauce. Opt for lighter sauces like a small amount of rice vinegar or a sprinkle of sesame oil.
Mexican Takeout: Smart Swaps for Success
Mexican food can be surprisingly diabetes-friendly with a few simple substitutions.
Choose lean protein options like grilled chicken, fish, or shrimp. Prioritize dishes with plenty of vegetables. Order fajitas and load up on the peppers and onions. Opt for whole-wheat tortillas instead of white flour tortillas.
Avoid fried items like chimichangas and deep-fried tacos. Be cautious with sour cream, cheese, and guacamole, as they are high in fat and calories. Ask for these on the side and use them sparingly. Choose salsa as a healthy and flavorful topping. Refried beans are often high in fat, so consider black beans as a healthier alternative.
Italian Takeout: Beyond Pasta
Italian takeout often revolves around pasta, but there are other options that can fit into a diabetic-friendly diet.
Select lean protein dishes like grilled chicken or fish. Consider pasta dishes with whole-wheat pasta. Opt for tomato-based sauces instead of creamy sauces. Load up on vegetables such as spinach, broccoli, or mushrooms.
Limit your intake of pasta dishes with creamy sauces like Alfredo or carbonara, as they are high in fat and calories. Avoid dishes with excessive cheese. Be mindful of portion sizes when eating pasta. Consider ordering a side salad with a light vinaigrette dressing.
Indian Takeout: A World of Flavor
Indian cuisine offers a wealth of flavorful dishes, but it’s important to choose wisely.
Focus on lentil-based dishes like dal, which are high in fiber and protein. Choose tandoori-cooked meats, which are grilled and lower in fat. Vegetable-based curries can be a good option, but be mindful of the sauce. Raita (yogurt sauce) can be a healthy accompaniment.
Avoid creamy curries like butter chicken or korma, which are high in fat and calories. Limit your intake of naan bread, as it is high in carbohydrates. Choose brown rice over white rice. Be aware of added sugars in some desserts.
Japanese Takeout: Sushi and Beyond
Japanese takeout offers some naturally healthy options, but it’s important to be mindful of rice and sauces.
Choose sushi with lean protein like tuna, salmon, or shrimp. Select brown rice sushi when available. Edamame is a healthy and filling appetizer. Miso soup is a low-calorie and flavorful option.
Limit your intake of white rice sushi, as it can raise blood sugar levels quickly. Be cautious with tempura, which is deep-fried. Avoid creamy sauces like spicy mayo. Be mindful of soy sauce, which is high in sodium.
American Takeout: Making Healthier Choices
American takeout can be challenging due to its focus on burgers, fries, and fried foods.
Choose lean protein options like grilled chicken or turkey burgers. Opt for whole-wheat buns or lettuce wraps instead of white bread. Choose baked or grilled options instead of fried. Load up on vegetables like lettuce, tomato, and onion.
Avoid fried foods like french fries and onion rings. Be cautious with high-calorie toppings like cheese, bacon, and mayonnaise. Choose mustard or low-fat mayonnaise as condiments. Consider a side salad with a light vinaigrette dressing instead of fries.
Pizza: A Slice of Sanity
Even pizza can be enjoyed in moderation.
Choose thin-crust pizza over thick-crust. Load up on vegetable toppings. Select lean protein options like grilled chicken or mushrooms.
Limit your intake to one or two slices. Avoid high-fat toppings like pepperoni and sausage. Consider making pizza at home with whole-wheat crust and low-fat cheese.
Tips for Ordering Takeout with Diabetes
These general strategies can help you make informed choices when ordering takeout.
Plan Ahead
Before ordering, review the restaurant’s menu online and identify potential options that fit your dietary needs. Planning ahead can prevent impulsive decisions.
Read Nutritional Information
Many restaurants now provide nutritional information online. Take advantage of this resource to make informed choices based on carbohydrate, fat, and sodium content.
Ask Questions
Don’t hesitate to ask the restaurant staff about ingredients and preparation methods. They can often accommodate requests for modifications.
Customize Your Order
Request that your meal be prepared with less oil, sugar, or salt. Ask for sauces and dressings on the side so you can control the portion size.
Control Portion Sizes
As mentioned earlier, portion control is key. Divide your meal into smaller portions or share it with someone.
Focus on Fiber
Fiber helps regulate blood sugar levels. Choose options that are high in fiber, such as whole grains, vegetables, and legumes.
Stay Hydrated
Drink plenty of water or unsweetened beverages with your meal. Avoid sugary drinks like soda and juice.
Monitor Your Blood Sugar
Check your blood sugar levels before and after eating takeout to see how your body responds to different meals. Keep a food diary to track your choices and their impact on your blood sugar.
Don’t Be Afraid to Say No
If a particular dish is too high in calories, fat, or sugar, don’t be afraid to choose a different option or prepare a meal at home.
Conclusion: Enjoying Takeout Responsibly
Living with diabetes doesn’t mean you have to completely avoid takeout. By making informed choices, customizing your orders, and practicing portion control, you can enjoy the convenience of takeout while maintaining healthy blood sugar levels. Remember to plan ahead, read nutritional information, and don’t hesitate to ask questions. With a little effort, you can navigate the takeout menu with confidence and enjoy delicious meals without compromising your health.
What are some healthier takeout options for diabetics when ordering Chinese food?
While Chinese takeout can be tricky, you can make healthier choices by focusing on portion control and ingredient selection. Opt for dishes that are steamed, baked, or stir-fried with minimal oil. Request sauces on the side to control your sugar and sodium intake, and choose brown rice over white rice.
Good choices include dishes with plenty of vegetables and lean protein, such as chicken or tofu with broccoli or green beans. Be mindful of hidden sugars in sauces like sweet and sour or hoisin sauce. Consider ordering dishes like steamed dumplings (be aware of the filling) or vegetable-based soups.
Is it possible to enjoy pizza as a diabetic when ordering takeout?
Yes, pizza can be enjoyed in moderation with careful planning and mindful choices. Select thin-crust pizza to reduce carbohydrate intake. Opt for toppings that are rich in vegetables, such as mushrooms, peppers, onions, and spinach, and choose lean protein sources like grilled chicken or turkey.
Control your portion size by sticking to one or two slices, and pair your pizza with a side salad for added fiber and nutrients. Be mindful of high-fat cheese and consider ordering a lower-fat cheese option if available. Remember to factor the carbohydrate content of the pizza into your overall meal plan.
Are there any healthy choices at a Mexican takeout restaurant for people with diabetes?
Mexican food can be diabetes-friendly with the right modifications. Choose options like fajitas with grilled chicken or shrimp, focusing on the protein and vegetables. Opt for whole wheat tortillas in moderation or consider having your fajitas without tortillas altogether to reduce carbohydrate intake.
Load up on non-starchy vegetables like bell peppers, onions, and lettuce. Be cautious of high-fat ingredients like sour cream, guacamole, and cheese. Choose salsa as a healthier topping option. Consider ordering a side of black beans instead of refried beans, and be mindful of portion sizes of rice.
What are some considerations when ordering Indian takeout as a diabetic?
Indian food offers a range of flavors and options, but careful selection is key for managing blood sugar levels. Focus on dishes with lentils and legumes, such as dal, as they are high in fiber and protein, helping to regulate blood sugar. Choose lean protein sources like tandoori chicken or fish.
Be mindful of creamy sauces that are often high in fat and carbohydrates, like butter chicken or korma. Opt for dishes with tomato-based sauces or dry preparations. Choose brown rice or roti (whole wheat flatbread) in moderation. Be aware of desserts as they tend to be high in sugar.
What are some diabetic-friendly takeout options at a sushi restaurant?
Sushi can be a healthy and enjoyable option, but it’s essential to be mindful of the carbohydrate content in the rice. Choose sushi rolls that incorporate brown rice instead of white rice. Opt for rolls with plenty of vegetables, such as cucumber, avocado, and carrots.
Focus on nigiri or sashimi, which feature fish without rice, and pair them with a side of edamame or seaweed salad. Be cautious of sauces like teriyaki or eel sauce, which can be high in sugar. Limit your intake of tempura rolls, which are deep-fried and high in fat.
Are there any healthy fast food options for diabetics when ordering takeout?
Navigating fast food menus requires extra caution, but healthier choices are possible. Opt for grilled chicken or fish sandwiches instead of fried options. Remove the bun or choose a smaller bun to reduce carbohydrate intake. Load up on lettuce, tomato, and other vegetables.
Choose a side salad with a low-fat dressing instead of fries. Opt for water, unsweetened tea, or diet soda instead of sugary drinks. Look for calorie and carbohydrate information on the menu to make informed choices. Remember that portion control is key when eating fast food.
What should I keep in mind when ordering takeout to ensure portion control as a diabetic?
Portion control is crucial for managing blood sugar levels, especially when ordering takeout. Try to order individual portions instead of family-style meals to avoid overeating. If a large portion is unavoidable, immediately portion out a serving and store the rest for later.
Use smaller plates and bowls to visually manage your portion sizes. Pay attention to your hunger and fullness cues, and stop eating when you feel satisfied, not stuffed. Consider splitting an entree with someone else to reduce your overall intake. Keep a food diary to track your portions and monitor your blood sugar levels after meals.