Heading out to eat with gestational diabetes can feel a bit tricky—trying to figure out what's in your dish and tallying carbs on the fly. But hey, don't ditch those fun restaurant nights or lazy brunches with your pals just yet. Just play it smart at the menu, have a chat with your waiter, and feel free to ask for tweaks, info on sneaky sugars, or a side-serving of dressing. With a bit of savvy decision-making and a dash of communication, dining out with gestational diabetes can still be a blast!
Dive in, and we'll unravel the details for you, ensuring that the next time you find yourself dining out, you'll have a myriad of options to pick from—allowing you to savor your meal with confidence and without a hint of guilt!
ITALIAN FOOD
What to ask, consider, and pay attention to?
Pay attention to portion sizes, Italian restaurants tend to serve huge portions
Pasta and pizza crust are high in carbs.
Choose a thin-crust pizza.
Tomato-based sauces can be a healthy choice, but it's worth noting that they often come with added sugars. When ordering, feel free to check with the waiter if it's possible to have the sauce prepared without added sweeteners.
What to order?
Caprese salad. Contains no added sugar in the dressing and is a great way to start your meal.
Caesar salad with extra protein (grilled chicken or shrimp). The traditional Caesar dressing is made with no added sugar, but ask your waiter to confirm. When in doubt, ask to serve your dressing on the side.
Provolone cheese. Comes with or without the tomato sauce base.
Thin crust pizza with extra cheese (1-2 slices).
Eggplant Parmigiana.
Osso Bucco (veal shanks).
Chicken piccata.
ASIAN FOOD
What to ask, consider, and pay attention to?
Choose steamed brown rice over white or if possible, sub with steamed veggies.
Avoid sweet sauces.
Avoid fried foods.
What to order?
Edamame. A protein-rich and high-fiber appetizer.
Hot and sour soup.
Tom Yum soup.
Cashew chicken. The traditional version includes stir-fried chicken, but ask the waiter to make sure the chicken isn't breaded and deep-fried.
Stir-fry! Lots of veggies + protein of your choice. If asked for a sauce, opt for an option that is low in sugar.
Beef and broccoli.
Coconut curry with double protein.
MEXICAN FOOD
What to ask, consider, and pay attention to?
Ask if it's possible to replace simple carbs with whole grains such as whole-wheat and corn tortillas, or brown rice.
Beans are high in carbs so be aware of the serving size.
What to order?
Grilled fish or chicken tacos. Add extra pico de gallo or guacamole.
Taco bowl/salad.
Quesadilla with chicken, shrimp, or veggies. Add extra cheese. Accompany with a side of guacamole.
Chicken or shrimp fajitas (or fajita bowl).
Carne asada. Hold back on beans and white rice that are usually served as a side and ask for low-carb veggies, guacamole, and sour cream instead.
Carnitas. Hold back on carb-heavy sides and ask to be accompanied by fresh salsa and low-carb veggies instead.
PUB FOOD
What to ask, consider, and pay attention to?
Ask if they can bring nuts instead of chips or popcorn.
Choose mayonnaise or mustard over ketchup or barbecue sauce; if going for ketchup, ask if they have a low-sugar version.
What to order?
Hamburger with an extra patty for added protein. Ask the waiter to serve sauces on the side and ditch one bun to reduce the carbs.
Grilled meat or chicken with a side salad instead of fries or chips.
Chicken strips with a Ranch dip or mayonnaise.
Chicken wings with a dip on the side (avoid barbeque sauce which is packed with sugar). Prefer dry-rubbed chicken wings.
Caesar salad with extra protein (grilled chicken or shrimp). The traditional Caesar dressing is made with no added sugar, but ask your waiter to confirm. When in doubt, ask to serve your dressing on the side.
INDIAN FOOD
What to ask, consider, and pay attention to?
Naan, roti, chapatti, lentils, chickpeas, potatoes, and rice are high in carbs.
Choose tandoori dishes as curry sauces may contain a lot of hidden sugars.
If going for a curry, ask to double the protein amount.
What to order?
Tandoori chicken.
Tandoori paneer (cheese).
Tandoori gobi (cauliflower).
Fish tikka.
Chicken tikka.
Seekh kebab.
PS. No matter which restaurant you opt for, be sure to place an order for water!
Please remember that each restaurant has its unique way of preparing dishes. Don't hesitate to ask about the details of how specific items are crafted because your health deserves that level of attention.
And if you're not in the mood for substitutes, that's perfectly fine! Think about sharing a meal or saving some leftovers for another time - moderation is the key here. Pair carbs with protein and enjoy your dining experience (tip: consider having something protein-rich before heading to the restaurant).
Gestational diabetes does not mean your social life should suffer! And if you're looking for a 'gestational diabetes buddy' - head to HIgedi app. It's a supportive community where you can share experiences, ask questions, find encouragement, and locate others who are on a similar path. Remember, you're not alone – HIgedi is here to make the journey a bit brighter. 🔆
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