Being on a diabetic diet doesn’t mean you must sacrifice the convenience and social aspects of dining out. While it may seem challenging at first to find healthy choices at restaurants, many eateries are adapting to accommodate the dietary needs of low-carb patrons.
The trick is to scout the restaurant beforehand and and plan your order ahead of time so you don’t succumb to the temptation of ordering that large chocolate milk shake with fries on the side.
Plan Your Dinner
When eating out on a keto or low carb diet, strategic planning is key to staying within your boundaries. Have a ready list of restaurants with keto-friendly options. That way when friends ask to meet up, you can immediately suggest a healthy place to eat.
Pre-read The Menu
If you know where you’ll be eating, sneak a peak at the menu beforehand. Most restaurants have their menu online now a days.
Look for dishes that are centered around high-quality protein and healthy fats. Your best bet is to opt for grilled, baked, or broiled meat and fish.
Salads can be a great choice but be careful with sauces and dressings as they often contain sugar and starches. Ask to have the dressing on the side or choose simpler condiments like mustard or mayo.
Ask Questions
This isn’t going to work at a fast food place or a foodcourt but these places don’t serve healthy food so you shouldn’t be eating there anyway.
If you’re at a proper restaurant or cafe, ask your server about the ingredients in your chosen dish and if it’s possible to substitute starchy sides like potatoes or rice with extra vegetables or a side salad. Always ask if there’s a keto-friendly substitute available for high-carb sides.
Verify that the preparation of your meal doesn’t include sugar, breading, or other carb-laden additives. If you’re unsure about the salad dressings, request for a simple vinaigerette. Be clear about your preferences and most restaurants will accommodate your dietary needs.
Choose Your Food Wisely
Meat and Seafood Choices
When dining out, opt for straightforward meat and seafood options without added breading or sugary sauces. Grilled, broiled or roasted pork and chicken are excellent choices. Steaks with sauce on the side is another great option.
For seafood, most fish – like salmon – are nearly carb-free and rich in nutrients. Similarly, most shellfish and crustaceans can be enjoyed without worrying about your carb count, but be aware of any added ingredients like breading or sugar-heavy glazes.
Remember, seasonings can be a hidden source of carbs. If you’re concerned, ask for seasoning like salt, pepper, and herbs instead.
Salads and Vegetables
Salads and vegetables are one of your safest (and healthiest) options when eating out. Just make sure your salad don’t contain croutons or other high-carb mix-ins, and choose a dressing that is high in healthy fats and low in sugar.
Choose Sides Wisely
Sides are often where hidden carbs sneak in. Reject starchy vegetables and grains in favor of options like steamed broccoli or mixed greens. Always check if you can substitute unhealthy sides on the menu. Many places are accommodating and can offer a side salad instead of fries, for example.
Dealing with Desserts and Drinks
Desserts can be a minefield on a low sugar diet, but you can indulge sensibly by going for cheese plates or berries with cream instead of high-carb options like cakes and ice cream.
For drinks, water is always safe, and so is dry wine in moderation. Mocktails are generally high in sugar. When craving a hot beverage, drink coffee (if it doesn’t spike your blood sugar) or tea instead of a hot chocolate.
Happily, some restaurants offer keto desserts. If they do, it would be a sin not to show your appreciation by indulging.
When adhering to a diabetic diet, dining out presents specific challenges, but with the right strategies, you can maintain your low-carb lifestyle while enjoying a meal away from home that you didn’t have to cook.
