This means that sometimes fast food is the only option—but it’s not necessarily a bad option despite having the reputation for being heavy on carbs, saturated fat, and added sugar. If you do your homework and choose wisely, you easily can include these convenient offerings in your overall diabetes eating plan.
Foods to Avoid If You Have Diabetes
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Basic Diabetes-diet Guidelines
Unless you’ve been newly diagnosed with diabetes, chances are you’re already incorporating these standard rules for managing what you eat throughout the day tocontrol your blood sugar levelsandmaintain a healthy weight. If not, these guidelines can help you make smart fast food choices:
Fast Foods to Choose
Whether you have a hankering for Tex Mex takeout, a yen for sushi, crave a burger, or are forced to grab something from the nearest convenience store at snack time, having a sense of the best and worst options can help you stick to your diabetes diet plan, keep your blood sugar levels from zigzagging, and contribute to an overall healthy diet.
Hamburger Restaurants
Supersized burgers, fries, and milkshakes are the mainstays of popular spots likeWendy’s,McDonald’s, andBurger King. None are ideal choices if you have diabetes, but most fast food chains now offer items that are healthier and will fit nicely into a diabetes eating plan.
Order this…Regular or junior sized burger or grilled chicken sandwich on whole-grain bun (if available)Burger/sandwich add-ons such as vegetables (lettuce, tomato, onion) and condiments including mustard, salsa, hot sauce, ketchup (be aware of added sugar)Side salad (light dressing, no croutons)Diet soda, lightly sweetened lemonade, unsweetened iced tea, waterMain dish salad (greens and other fresh veggies, nuts, beans, grilled chicken, light no-sugar-added dressing)Oatmeal with fruitYogurt parfait with fruitSkip this…Large or multi-patty burger or crispy chicken sandwich on white bunCheese, bacon, mayo, special saucesFrench fries or other fried potato sideMilkshake or other frozen dairy beverage or dessertSalad mix-ins such as fried tortilla strips, croutons, cheese, and heavy dressing containing added sugarMacaroni, potato, or other salads containing mayo or dressingEgg sandwiches on English muffin, biscuit, or other bread
Order this…Regular or junior sized burger or grilled chicken sandwich on whole-grain bun (if available)Burger/sandwich add-ons such as vegetables (lettuce, tomato, onion) and condiments including mustard, salsa, hot sauce, ketchup (be aware of added sugar)Side salad (light dressing, no croutons)Diet soda, lightly sweetened lemonade, unsweetened iced tea, waterMain dish salad (greens and other fresh veggies, nuts, beans, grilled chicken, light no-sugar-added dressing)Oatmeal with fruitYogurt parfait with fruit
Regular or junior sized burger or grilled chicken sandwich on whole-grain bun (if available)
Burger/sandwich add-ons such as vegetables (lettuce, tomato, onion) and condiments including mustard, salsa, hot sauce, ketchup (be aware of added sugar)
Side salad (light dressing, no croutons)
Diet soda, lightly sweetened lemonade, unsweetened iced tea, water
Main dish salad (greens and other fresh veggies, nuts, beans, grilled chicken, light no-sugar-added dressing)
Oatmeal with fruit
Yogurt parfait with fruit
Skip this…Large or multi-patty burger or crispy chicken sandwich on white bunCheese, bacon, mayo, special saucesFrench fries or other fried potato sideMilkshake or other frozen dairy beverage or dessertSalad mix-ins such as fried tortilla strips, croutons, cheese, and heavy dressing containing added sugarMacaroni, potato, or other salads containing mayo or dressingEgg sandwiches on English muffin, biscuit, or other bread
Large or multi-patty burger or crispy chicken sandwich on white bun
Cheese, bacon, mayo, special sauces
French fries or other fried potato side
Milkshake or other frozen dairy beverage or dessert
Salad mix-ins such as fried tortilla strips, croutons, cheese, and heavy dressing containing added sugar
Macaroni, potato, or other salads containing mayo or dressing
Egg sandwiches on English muffin, biscuit, or other bread
Sandwich Restaurants
One advantage with restaurants likeSubwayandQuiznosis that you have the option to build your own sandwich,making it easier to select ingredients that are diabetes-friendly and to your liking.
Order this…Six-inch grilled chicken, turkey breast, or lean cold cut subSandwich add-ons: lettuce, tomato, onions, pickles, guacamoleApple or other fresh fruitDiet soda, unsweetened tea, low-sugar lemonade, waterSkip this…Subs featuring cheesesteak, meatballs, or other high-fat proteinMayonnaise, ranch dressing, and rich (potentially sugar-added) saucesChips and other fried snacksRegular soda, sweet iced tea, sweetened fruit drinksCookies
Order this…Six-inch grilled chicken, turkey breast, or lean cold cut subSandwich add-ons: lettuce, tomato, onions, pickles, guacamoleApple or other fresh fruitDiet soda, unsweetened tea, low-sugar lemonade, water
Six-inch grilled chicken, turkey breast, or lean cold cut sub
Sandwich add-ons: lettuce, tomato, onions, pickles, guacamole
Apple or other fresh fruit
Diet soda, unsweetened tea, low-sugar lemonade, water
Skip this…Subs featuring cheesesteak, meatballs, or other high-fat proteinMayonnaise, ranch dressing, and rich (potentially sugar-added) saucesChips and other fried snacksRegular soda, sweet iced tea, sweetened fruit drinksCookies
Subs featuring cheesesteak, meatballs, or other high-fat protein
Mayonnaise, ranch dressing, and rich (potentially sugar-added) sauces
Chips and other fried snacks
Regular soda, sweet iced tea, sweetened fruit drinks
Cookies
Fried Chicken Restaurants
In general, poultry is a smart choice while following a diabetes-friendly diet—except when it’s breaded or dipped in flour and fried. This version adds not just carbs but saturated fat and calories as well to menu items at restaurants likeKFC(Kentucky Fried Chicken) andPopeyes.
Order this…Skinless grilled chickenGreen beansCole slawSkip this…Fried chickenMashed potatoes, mac and cheeseBiscuits
Order this…Skinless grilled chickenGreen beansCole slaw
Skinless grilled chicken
Green beans
Cole slaw
Skip this…Fried chickenMashed potatoes, mac and cheeseBiscuits
Fried chicken
Mashed potatoes, mac and cheese
Biscuits
American Chinese Restaurants
Whitericeis a staple of Asian cuisines, but it’s a heavy source of carbs.When visiting American Chinese establishments such asPanda Express, focus on vegetables and non-breaded proteins.
Order this..Stir fries featuring lean, unbreaded protein and vegetablesSteamed broccoliBrown rice (small portion)Skip this…Deep-fried meatsEgg rolls, fried wontons, dumplingsWhite riceNoodles
Order this..Stir fries featuring lean, unbreaded protein and vegetablesSteamed broccoliBrown rice (small portion)
Stir fries featuring lean, unbreaded protein and vegetables
Steamed broccoli
Brown rice (small portion)
Skip this…Deep-fried meatsEgg rolls, fried wontons, dumplingsWhite riceNoodles
Deep-fried meats
Egg rolls, fried wontons, dumplings
White rice
Noodles
Tex-Mex Restaurants
Tex-Mex fast food has a reputation for featuring deep-fried tortillas with cheesy, greasy ingredients. However, the two most popular restaurants in this category,Taco BellandChipotle, offer plenty of diabetes-friendly alternatives. One option: Bowls containing ingredients that would otherwise be folded into a tortilla.
Order this…Corn or whole-grain tortillasGrilled beef, pork, chicken, or fishCooked whole beansBrown riceGuacamole/avocadoLettuce, tomato, fresh salsa or pico de galloSkip this…Deep-fried taco shells or double taco shellsFried meat, poultry, or fish fillingsRefried beansWhite riceCheese or cheesy sauces
Order this…Corn or whole-grain tortillasGrilled beef, pork, chicken, or fishCooked whole beansBrown riceGuacamole/avocadoLettuce, tomato, fresh salsa or pico de gallo
Corn or whole-grain tortillas
Grilled beef, pork, chicken, or fish
Cooked whole beans
Brown rice
Guacamole/avocado
Lettuce, tomato, fresh salsa or pico de gallo
Skip this…Deep-fried taco shells or double taco shellsFried meat, poultry, or fish fillingsRefried beansWhite riceCheese or cheesy sauces
Deep-fried taco shells or double taco shells
Fried meat, poultry, or fish fillings
Refried beans
Cheese or cheesy sauces
Coffee and Pastry Shops
Starbucks,Dunkin', and an array of similar coffee and pastry chains serve a range of items that don’t sync up with eating (or drinking) well for those with diabetes: sugary coffee drinks and carb-laden pastries abound. But most also offer options that are safe for people watching their carbs and fat intake.
Order this…Regular or decaf coffee, hot or iced, unsweetened or flavored with spices or low-sugar syrupBreakfast sandwich in a whole-wheat wrapSous vide egg bites"Protein" boxesSkip this…Coffee and tea drinks made with sugar or flavored syrupBagelsBreakfast sandwiches with biscuits, English muffins, or other breadDoughnuts and other pastries
Order this…Regular or decaf coffee, hot or iced, unsweetened or flavored with spices or low-sugar syrupBreakfast sandwich in a whole-wheat wrapSous vide egg bites"Protein" boxes
Regular or decaf coffee, hot or iced, unsweetened or flavored with spices or low-sugar syrup
Breakfast sandwich in a whole-wheat wrap
Sous vide egg bites
“Protein” boxes
Skip this…Coffee and tea drinks made with sugar or flavored syrupBagelsBreakfast sandwiches with biscuits, English muffins, or other breadDoughnuts and other pastries
Coffee and tea drinks made with sugar or flavored syrup
Bagels
Breakfast sandwiches with biscuits, English muffins, or other bread
Doughnuts and other pastries
Panera
This popular lunch and breakfast spot is unique in the breadth of its breakfast and lunch menus—not to mention its bakery items—that are generally off-limits for people with diabetes. ButPaneraalso offers plenty of diabetes-appropriate options.
Eat This…Mediterranean egg white wrapTen vegetable soup, chicken noodle soupSeasonal greens saladMediterranean veggie sandwich (half; remove top slice of bread to reduce carbs further)Lentil quinoa broth bowlDon’t Eat This…Spinach and bacon egg souffleNew England clam chowder, broccoli cheddar soupToasted Tuscan grilled chicken sandwichSoba noodle broth bowls
Eat This…Mediterranean egg white wrapTen vegetable soup, chicken noodle soupSeasonal greens saladMediterranean veggie sandwich (half; remove top slice of bread to reduce carbs further)Lentil quinoa broth bowl
Mediterranean egg white wrap
Ten vegetable soup, chicken noodle soup
Seasonal greens salad
Mediterranean veggie sandwich (half; remove top slice of bread to reduce carbs further)
Lentil quinoa broth bowl
Don’t Eat This…Spinach and bacon egg souffleNew England clam chowder, broccoli cheddar soupToasted Tuscan grilled chicken sandwichSoba noodle broth bowls
Spinach and bacon egg souffle
New England clam chowder, broccoli cheddar soup
Toasted Tuscan grilled chicken sandwich
Soba noodle broth bowls
Summary
If you have diabetes, there are ways you can make healthy food choices on the go. If you decide to grab fast food, be mindful of portion sizes and focus on ordering vegetables and lean protein options, like grilled chicken or beans. Also, plan ahead. Look over the restaurant’s online menu ahead of time so you can make healthy choices in advance.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes Meal Planning.American Diabetes Association.Carb counting and diabetes.American Diabetes Association.Make healthy choices at a fast-food restaurant.Subway.Breads,Toppings & Extras.Medagama A, Widanapathirana H.A traditional Asian diet modified to meet nutritional requirements of diabetes, has anything changed? A cross-sectional dietary survey.BMC Nutr. 2015;1(1):8. doi:10.1186/s40795-015-0001-2
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes Meal Planning.American Diabetes Association.Carb counting and diabetes.American Diabetes Association.Make healthy choices at a fast-food restaurant.Subway.Breads,Toppings & Extras.Medagama A, Widanapathirana H.A traditional Asian diet modified to meet nutritional requirements of diabetes, has anything changed? A cross-sectional dietary survey.BMC Nutr. 2015;1(1):8. doi:10.1186/s40795-015-0001-2
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Diabetes Meal Planning.American Diabetes Association.Carb counting and diabetes.American Diabetes Association.Make healthy choices at a fast-food restaurant.Subway.Breads,Toppings & Extras.Medagama A, Widanapathirana H.A traditional Asian diet modified to meet nutritional requirements of diabetes, has anything changed? A cross-sectional dietary survey.BMC Nutr. 2015;1(1):8. doi:10.1186/s40795-015-0001-2
Centers for Disease Control and Prevention.Diabetes Meal Planning.
American Diabetes Association.Carb counting and diabetes.
American Diabetes Association.Make healthy choices at a fast-food restaurant.
Subway.Breads,Toppings & Extras.
Medagama A, Widanapathirana H.A traditional Asian diet modified to meet nutritional requirements of diabetes, has anything changed? A cross-sectional dietary survey.BMC Nutr. 2015;1(1):8. doi:10.1186/s40795-015-0001-2
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