Who says dining out with diabetes has to be boring? While managing blood sugar levels is important, it doesn’t mean you have to miss out on delicious meals or fun nights out with friends. With a bit of planning and some savvy choices, you can still savor your favorite foods while keeping your health on track. And to make keeping track even easier, a program like Noom, helps you along the way with coaching, behavior change, and even GLP-1 options geared towards sustainable results.  

Plan ahead

Most restaurants post their menus online, giving you a chance to scout out diabetes-friendly options in advance. This simple step can help you avoid impulsive choices when you're hungry with a tempting menu in front of you.

Taking insulin? Team up with your healthcare provider to create a dining-out strategy that works for you. They can provide personalized guidance on adjusting your insulin dosage based on your meal choices and activity level.

Timing is everything

Try to maintain your regular meal schedule as much as possible, even when eating out. If your meal is later than usual, pack a small, healthy snack to tide you over to help prevent you from going through any dangerous dips in blood sugar levels.

At the restaurant, let your server know you have diabetes. Many establishments are happy to accommodate dietary needs and may be able to suggest menu items or modifications.

Navigate the menu like a pro

According to Anna Bohnengel, Registered Dietitian and Fertility Nutritionist, it’s important to choose dishes that offer a balanced combination of nutrients. This includes proteins, non-starchy vegetables (like lettuce, broccoli, or asparagus), and complex carbohydrates such as potatoes, winter squash, corn, peas, legumes, or whole grains like quinoa or brown rice. She also recommends opting for grilled, baked, or roasted preparations, as these are generally healthier than fried foods, which are often high in unhealthy fats.

Keep an eye on your portion sizes, too, as they can be surprisingly large at restaurants. Instead of getting way too much food, share a main course with someone at your table or ask for a to-go box right away and pack up half your meal for later.

Beware of hidden carbs and sugars

Sauces, dressings, and marinades can be sneaky sources of unhealthy fats, so consider asking for these on the side so you can control how much you use. Also, beware of "low-fat" products, which often substitute these fats with unnecessary added sugar.

Water is always a safe bet when it comes to beverage choices, but if you prefer something with more flavor, unsweetened iced tea or sparkling water with a splash of lemon can be refreshing alternatives to sugary sodas or fruit juices.

The dessert dilemma

The sweets menu can be particularly challenging for people with diabetes, but that doesn't mean you have to skip dessert entirely. Again, consider sharing with the table, or opt for fresh fruit if it's available. 

If you do decide to indulge in a sweet treat, plan for it by adjusting your carbohydrate intake earlier in the meal. Remember, moderation is key, and an occasional treat is totally fine when part of a balanced approach.

Stay active after your meal

Ever felt a little sluggish after an amazing meal? Totally normal. But instead of sinking into a food coma on the couch, why not get up and move your body? A 10-minute walk after eating can do wonders for your blood sugar. It helps your body use up some of that glucose and can even prevent that post-meal energy slump.

Think of it as a nice way to burn some calories and help your body process everything. And if walking isn’t your thing, no worries. A few minutes of stretching or some light yoga can also help.

Don't forget to check your blood sugar

Keep your glucose meter handy! Checking your levels before and after you eat can be super helpful, especially when you’re trying new restaurants or dishes. 

Keeping a food diary is a great tool to help you notice patterns and learn which foods work best for you. This info can be super valuable when you’re planning future meals and making choices that support your health goals. And remember, everyone’s different, so what works for one person might not work for another. It’s all about finding out what works best for you. 

It’s about the experience

Remember, eating out is about more than just the food — it's a chance to connect with friends and family, try new flavors, and enjoy a break from cooking. By planning ahead and making informed choices, you can fully participate in these social experiences while managing your diabetes effectively.

With a little practice, eating out with diabetes becomes easier. Pretty soon, you’ll be a pro at spotting those diabetes-friendly dishes and won’t feel shy about asking for what you need. 

And don’t sweat it if you have a meal that messes with your blood sugar. It happens! Just learn from it and make different choices next time. 

The bottom line? Diabetes doesn’t mean saying goodbye to restaurants. With some planning, smart choices, and paying attention to how you feel, you can totally enjoy eating out while keeping your blood sugar in check. It’s all about finding that balance. You’ve got this!

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Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com