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Choosing lower-glycemic foods at restaurants can help manage blood sugar levels more effectively for individuals with diabetes. Making informed choices requires understanding how different foods impact blood glucose and knowing what options are available when dining out.
Understand Glycemic Index and Load
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar. Glycemic load (GL) considers both the GI and the carbohydrate amount in a serving. Foods with low GI and GL are preferable for blood sugar control.
Choose Whole and Unprocessed Foods
Opt for dishes that include whole grains, vegetables, and lean proteins. These foods tend to have lower GI values and cause slower increases in blood sugar. Examples include grilled chicken with vegetables or brown rice bowls.
Make Smart Menu Selections
Look for menu items labeled as whole grain, high fiber, or with vegetables. Avoid fried foods, white bread, and sugary sauces. Request modifications, such as dressing on the side or substituting fries with a salad.
Tips for Dining Out
- Share large portions to control carbohydrate intake.
- Limit sugary drinks and opt for water or unsweetened beverages.
- Eat slowly to allow blood sugar levels to stabilize.
- Plan ahead by reviewing menus online for suitable options.