Type 2 Diabetes: Better Fast-Food Choices
Common sense says that fast food isn't likely to be on the preferred-foods list for people with type 2 diabetes. After all, a typical fast-food breakfast can put you at or over your daily limit for fat, cholesterol, and carbohydrates. But many fast-food restaurants offer smart choices that can help you get the nutrition you need with the convenience you desire.
For starters, fast food doesn’t have to mean fat-laden fare. Planning ahead is key, says Jenny Dejesus, NP, CDE, a diabetes educator at Weill Cornell Medical Center in New York City. Many fast-food chains now feature healthier choices, and these are the restaurants you want to go to.
“If possible, look at the menu ahead of time. This way, you’ll have more time to make a healthier choice,” says Dejesus. Some chain restaurants give nutritional information for their food items online; you can find them by typing the chain name and the word “nutrition” into any search engine.
When trying to decide on the best fast-food cuisine, keep these ideas in mind:
- Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese. It's also a good idea to watch portion sizes. Consider pairing a slice of pizza with a side salad for a more balanced meal that's lower in carbohydrates, to help keep blood sugar levels more in line.
- Tacos, burritos, and wraps can be tasty and permissible in your diet; when possible, ask for whole-wheat tortillas, and avoid any entreesthat are fried.Add as many vegetables as you can on top and, if you can, add a small scoop of guacamole. The healthy fats from the avocado will help your body to absorb carbohydrates more slowly, leading to a more gradual rise and fall in blood sugar levels. Just remember that a little bit goes a long way, as guac is also high in calories.
- Look for fast-food places that offer salad bars. These can be good for you, as long as you limit the amount of salad dressing you use and don’t load up on high-fat salad ingredients, like cheeses. Whenever possible, make your salad a more complete meal by adding a healthy protein source, such as a lean meat, fish, nuts, seeds, beans, hummus, or cottage cheese.
Keep an eye out for various healthy-diet special menu items. “Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. Many offer reduced-calorie salad dressings, low-fat or fat-free milk, and salt substitutes,” Dejesus says.
Type 2 Diabetes: Beware of Fast-Food Traps
One of the ways fast-food restaurants make money is by getting more customers to come through more quickly, pressuring you to make a fast ordering decision — and when you feel rushed, you may make the wrong choices.
Make smart rules and stick to them, like never ordering jumbo or super sizes. Keep in mind that you don’t have to eat the full portion of any food you order, especially if a chain’s “regular” portions are larger than you need. Cutting down on portion size can make a big dent in your caloric intake.
Try these additional tips when ordering:
- Order single burgers, not double or triple patties, and go for chicken, turkey, or veggie burgers instead of beef burgers.
- Avoid fried meats and even fried fish; instead, choose grilled or broiled sandwiches or platters.
- Limit your toppings to vegetables, like a slice of tomato and lettuce or salsa, staying away from high-fat sauces, dressings, and mayonnaise.
- Some restaurant items should be avoided, including croissants and croissant-based sandwiches, large muffins, and bagels, as well as ice cream and other desserts, especially pies.
Armed with information — and a super-size serving of willpower — you’ll be able to make better choices and take advantage of the convenience of fast food without it taking a toll on your health.
