Eating Out Without Spiking Your Blood Sugars

Cooking and preparing every single meal each day is just not that realistic.  We are all busy with hectic schedules.  So how do you eat out and still stay on track with eating the right foods that won’t spike blood sugars?

Luckily, many restaurants now include a few healthy choices on their menus.  You still need to be an educated consumer because there may be hidden carbs/sugars even though the menu item is highlighted as LOW CAL or HEALTHY.

Don’t be shy about asking about how a meal is prepared or asking to substitute side dishes with something healthier. If the wait staff gets impatient, that is their problem!  You have a baby to protect!  So please make sure you know what you are being served, and follow some of these basic pointers:

  1. Order meats and fish that are broiled and do not have sauces.  Many sauces are made with High Fructose Corn Syrup, Sugar and/or Flour. Fried foods have flour.
  2. Substitute fries, rice or potatoes with a side salad or steamed vegetables.  Make sure you select vegetables with the lowest sugar content and are not starches veggies like corn or potato.
  3. Avoid pasta dishes  (sorry!)
  4. Order a salad and add grilled meat or fish.  The key in selecting which salad to order is to look at the ingredients and avoid ones with croutons (or remove them), tortilla strips,  or raisins.

How about fast food?  I have looked at the ingredients at all the major fast food chains and spent some time trying to figure out how to answer this question.   Without targeting any specific food chain, it all boils down to this:  The biggest culprits when eating at fast food joint are 1) French fries 2) breads 3) sauces 4) regular and diet sodas   5) desserts. All these items are sources of acrylamide,  bad chemicals, bad carbs from flour, high fructose corn syrup, corn syrup or sugar and MOST IMPORTANTLY DISEASES LIKE CANCER, DIABETES IN THE MAKING.

Have you seen the movie “Supersize Me”? If you have not seen this movie, you MUST RENT IT!  This will completely change your mind about fast food.  It is amazing how much his health changed for the worse after just a short time on a diet of just fast food.  Search on Youtube for the video trailer.

So, if you are still not convinced that you should completely avoid fast food, then I guess that pretty much narrows down your choices to:

  1. Have a sandwich without the bread. Some places will give you extra lettuce in place of bread.  Just ask!
  2. Order a salad with added GRILLED meat on top.
  3. Select salads that do not have added croutons, tortilla strips or corn… or remove them.
  4. Use mustard instead of ketchup because ketchup contains added sugar and corn syrup
  5. Skip the sodas and get unsweetened tea. Even diet soda is not good for you because of the chemicals in the artificial sweeteners.

I am passionate about spreading the word to women around the world about natural ways to manage Gestational Diabetes.  If you have any questions, please do not hesitate to reach out to me at