Eating Mexican Food with Diabetes:  A Simple Guide

Mexican food is fun, tasty, and full of flavor. If you’re living with diabetes, you can still enjoy your favorite dishes by making smart choices.  

Dining Out: Making Smart Choices 

When you eat at a Mexican restaurant, here are some tips to help you keep your blood sugar in check: 

• Choose Grilled Proteins: Look for grilled chicken, fish, or lean beef instead of fried foods. Grilled dishes usually have less fat and calories. 

• Go Easy on the Fried Foods: Foods like taquitos, fried tacos, and chimichangas are often high in unhealthy fats and extra calories. 

• Load Up on Veggies: Try ordering a salad with lots of lettuce, tomatoes, and onions. Non-starchy vegetables such as cucumbers, tomato salsa or pico de gallo are also great options! Ask guacamole on the side to add flavor without too many extra calories.  

• Ask for Black Beans: This is a great swap instead of refried beans. 

• Ask for Whole Grain Options: If available, ask if they have whole wheat or corn tortillas instead of ones made with refined flour. 

• High-Sugar Sauces and Drinks: Avoid creamy sauces that are high in sugar or fat. Also, be cautious with sugary drinks like horchata. 

• Refined Carbohydrates: Foods made with white flour, such as some tortillas and rice, can cause a spike in blood sugar. 

• Heavy, Creamy Dishes: Dishes loaded with cheese or sour cream may add too many calories and fat. Choose dishes with less cheese or ask for it to be on the side. 

• No Tortilla, Please: Ask for your dish to be served in a bowl rather than a tortilla. 

By choosing lighter options and asking for small changes, you can enjoy a delicious meal without too much worry about your blood sugar. 

At-Home Recipes for Healthy Mexican Meals 

Cooking at home gives you more control over your ingredients. Here are two simple, diabetes-friendly recipes you can try: 

• Healthy Chicken Tacos 

• Black Bean and Corn Salad 

These recipes are simple, healthy, and let you enjoy the flavors of Mexico while keeping your blood sugar in check. 

Foods to Avoid When You Have Diabetes 

While many Mexican foods can be healthy, some choices might not be the best for your blood sugar. Here are a few to be careful with: 

• Deep-Fried Foods: Items like fried tacos, taquitos, and chimichangas can be high in fat and calories. 

¡Disfruta! 

Enjoy! Mexican food can be a great part of a diabetes-friendly diet. By making thoughtful choices when dining out and exploring simple yet delicious recipes at home, you can enjoy your favorite flavors while taking care of your health. Always remember to talk to your doctor or a dietitian for advice that fits your personal needs. 

Author: Rebecca Day, RN, BSN, CDCES | CCS Health       

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