BBQ Season and Diabetes: How to Prepare and Still Have Fun! 

Summer is the perfect time for BBQs – good food, friends, and fun in the sun! But when you’re living with diabetes, you might wonder how to enjoy the BBQ season without throwing off your blood sugar.  

Here’s how to go about it. 

Smart Food Choices at the BBQ 

You don’t have to skip the food—just make smart choices! Here are some great options: 

• Protein first. Choose grilled chicken, turkey burgers, veggie burgers, or fish. Skip the bun or go for whole grain if you really want one. 

• Watch the sauce. BBQ sauce, ketchup, and marinades can be high in sugar. Use a little or choose low-sugar or sugar-free versions. 

• Pile on the veggies. From onions and mushrooms to tomatoes and romaine lettuce, grilled vegetables are fantastic – high in fiber and great for your blood sugar. 

• Be careful with your sides. Potato salad, baked beans, and macaroni salad can have a lot of carbs and sugar. Take small portions or bring your own lower-carb version. 

• For your sweet tooth.  Try a fresh fruit salad or fresh summer berries with Greek Yogurt or consider one of these tasty recipes from the American Diabetes Association https://diabetesfoodhub.org/blog/how-turn-fruits-dessert. 

Drinks That Keep You Balanced 

Nothing goes better with BBQ than a cold, quenching drink. Oftentimes, however, those drinks are loaded with sugar. So instead of soda, go with a flavored seltzer. Instead of sweet tea, go unsweetened with mint and lemon. If you opt for an alcoholic beverage, do so in moderation and consider a light beer or light wine. Avoid drinking alcohol on an empty stomach.  Try to check your blood glucose levels more often as the alcohol may cause unusually high or low blood sugar levels. Water between alcoholic beverages helps keep you hydrated too!

Prepare Mentally and Physically 

Planning ahead helps you feel more in control and relaxed at the party.  

Before the BBQ, have a snack so that you’re not going in with a growling stomach that can lead to overeating.  

Remember to pack your diabetes supplies too. Bring your glucose monitor, insulin, snacks, and anything else you need. 

Consider some light activity, like a walk, ahead of the party. This can help your body better handle carbs.  

During the BBQ, stay aware, but don’t stress. Keep an eye on how you feel, but don’t obsess over every bite. Socializing and light movement (like playing yard games or walking around) can help keep your blood sugar level stable too. 

Don’t Forget to Have Fun! 

The most important part of a BBQ is enjoying yourself and having a good time with your friends and family. You deserve to laugh, eat, and relax just like everyone else. Being prepared helps you focus less on worry and more on fun. 

BBQ season doesn’t have to be off-limits when you have diabetes. With smart food choices, thoughtful planning, and a positive mindset, you can soak up the sunshine and enjoy every bite. Fire up the grill – summer fun is on the menu! 

Author: Mary Houle RN, MSN, CDCES, BC-ADM | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.