Fast Food and Diabetes: How to Make Smart Choices

Living with diabetes means you have to pay close attention to what you eat. Fast food is everywhere, and while it can be convenient, it’s often packed with high levels of calories, sugar, salt, and unhealthy fats.
There are, however, ways to enjoy fast food responsibly or even make your own healthier versions at home.
Let’s dive into how to handle fast food while managing blood glucose.
Fast Food and Diabetes
Fast food is convenient but has challenges in making healthy choices for anyone. When trying to manage blood glucose levels it is helpful to pay attention to foods that increase blood glucose levels faster than other food choices. We often call these foods “simple carbohydrates” because they increase the blood glucose levels faster than foods that have more fiber like lettuce, salads or whole wheat breads which are often less processed foods. Fast foods usually have high sodium levels that can cause blood pressure to rise. Unhealthy fats or saturated fats, and they add unwanted calories, which if trying to lose weight, makes it more challenging. We get those unhealthy fats from foods that have saturated fats, like bacon, meats, dressings. These are known to increase heart disease by building plaque in arteries along with high blood glucose levels.
Tips for Avoiding Fast Food
Ideally, we should all limit fast food intake. That is obviously easier said than done. Here are a few tips to help make healthier choices.
- Plan Ahead: Meal planning can help you avoid the temptation to grab fast food. Prepare meals and snacks in advance so you always have a healthy option ready.
- Keep Healthy Snacks Handy: Carry nuts, fruit, or whole-grain crackers with you. This can prevent you from turning to fast food when hunger strikes.
- Learn Easy Recipes: Look for simple recipes to make fast food-style meals at home. For example, make oven-baked, panko-crusted chicken tenders or a veggie-packed burger. (These both freeze well too!)
- Stay Hydrated: Sometimes thirst can feel like hunger. Drink water to see if it reduces your craving for fast food.
- Use Apps for Meal Ideas: Apps like MyFitnessPal, Yummly, Calorie King or websites like Eatingwell.com, can provide recipes that provide healthier versions of favorite fast foods. Restaurants are also required to make available nutrition information of their foods and often have apps, or you can Google nutrition facts.
Tools to Create Fast Food Favorites at Home
You can recreate your favorite fast-food meals in a healthier way with some simple tools and ingredients:
- Air Fryer: This kitchen appliance lets you cook crispy fries, chicken nuggets, or onion rings without using oil.
- Spiralizer: Make veggie noodles from zucchini or carrots as a substitute for pasta or fries.
- Non-Stick Grill Pan: Grill your burgers or chicken to get that fast food flavor without extra grease.
- Low-Carb Ingredients: Use whole-grain buns that list whole wheat as the first ingredient. Using lettuce for wraps or cauliflower for pizza crust instead of traditional options.
- Healthy Seasonings: Skip the saltshaker and try garlic powder, paprika, cumin, turmeric, black pepper, onion powder or herbs to add flavor without raising the sodium intake.
What If You Can’t Avoid Fast Food?
Sometimes, you might not have a choice but to eat at a fast-food restaurant. In these cases, follow these tips:
- Check the Nutrition Info: Fast food chains are required to provide nutrition information online or in-store. Look for meals that meet your carbohydrate needs for the meal, request no added salt to fries and request dressings either without or on the side so you can control how much is on your food.
- Choose Grilled, Not Fried: Opt for grilled chicken sandwiches or salads instead of fried items.
- Watch Portion Sizes: Ordering from the children’s menu is a great way to manage portion sizes. Splitting a meal when possible or take home leftovers for lunch tomorrow.
- Skip Sugary Drinks: Choose water, unsweetened tea, or diet soda instead of regular soda or milkshakes.
- Customize Your Order: Ask for no mayo, extra veggies, or a lettuce wrap instead of a bun.
- Pick Healthier Sides: Choose a side salad, steamed vegetables or apple slices, instead of fries.
Best Options at Popular Fast – Food Chains
This sounds great in practice, but what about in the real world? Glad you asked.
Here are some healthier options at common fast-food chains:
- McDonald’s: Grilled Chicken Sandwich (no mayo), Side Salad, or Apple Slices.
- Subway: A 6-inch whole-grain turkey sandwich loaded with veggies.
- Taco Bell: Power Bowl with chicken, extra lettuce, and no rice.
- Chick-fil-A: Grilled Nuggets, Kale Crunch Salad, or Side Salad.
- Wendy’s: Grilled Chicken Sandwich or a small chili.
Learn to make ala carte choices. Try to limit choosing a “value meal” with medium to super-size options with drinks that match. Ordering a diet soda with a large fry and Big Mac, while lower in carbohydrates, does not make the meal healthy.
Final Bite
Managing diabetes doesn’t mean you have to give up all your favorite foods. With some planning and smart choices, you can enjoy fast food occasionally without compromising your health. Even better, try recreating your favorite meals at home for a healthier and more satisfying experience.
Remember, it’s all about balance. Treat fast food as an occasional convenience, not a regular habit, and focus on making healthier choices most of the time. Your body will thank you!
Author: Janet Dominowski, MS, RDN, CDCES | CCS Health
This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.