Your Diabetes-Friendly Restaurant Menu Guide

A type 2 diabetes diagnosis (or prediabetes) does NOT mean your social life should suffer.

Yet, going out to eat with friends or family can feel like one of the biggest challenges, especially when it comes to ordering!

Fortunately, it doesn’t have to be that way. Knowing what and when to order is all you need to know.

Let me break down the specifics, so that next time you’re dining out, you’ll have several options to choose from…while eating confidently and guilt free!

Italian Food

The best options?

• Caprese Salad Contains no added sugar in the dressing and is great way to start your meal. Minestrone soup is another good option, if you’re not in the mood for salad.

• Caesar or House Salad Request dressing on the side and feel free to top it with grilled chicken, shrimp, or salmon. Traditionally prepared caesar dressing should not contain any added sugar. When in doubt, ask the waiter exactly what is in each of the dressing options.

• Chicken Marsala or Chicken Piccata Don’t forget to add a side of steamed or grilled veggies.

• Margherita or Veggie Pizza (1-2 slices). Thin crust will always be your best option.

• Frutti di Mare A traditional Italian dish made of different types of seafood, usually steamed or cooked. This is a great source of lean protein. If it is served with pasta, ask for whole wheat and keep portion sizes to 1/2 cup or less

• Create Your Own Meal Ask for your fave grilled protein + your fave veggie + ½ cup portion of pasta (whole wheat is always a plus) with the homemade marinara and top with parmesan, if desired.

…but what about all those AMAZING breads?! Ask for it to be served with the meal…and feel free to request that only one slice per person be brought to the table.

There is some research that shows the ORDER in which we eat our food matters, so trying to add veggies and/or protein in before you get to the bread will benefit your blood sugar.

Mexican Food

The best options?

• Tortilla Soup Make it a meal by adding a green salad, topped with shrimp, salmon, or chicken.

• Grilled Fish or Chicken Tacos Request corn tortillas (due to size) and limit the cheese and sour cream, but add extra pico de gallo, salsa or guac. Watch out for mexican rice and flour tortillas.

• Quesadilla Add chicken, shrimp, or veggies. Enjoy one tortilla and a ½ cup portion of black beans. Then fill up on protein and veggies.

• Chicken or Shrimp Fajitas You can also make this into a fajita bowl by serving on a bed of lettuce and adding a cup of black beans to make it a filling, balanced meal.

Tortillas + chips + rice + refried beans will send your blood sugar sailing. Moderation is key here.

What about those tempting chips? Ask for them to be served with your meal. And put a handful on your plate to better gauge how many you eat.

Asian Food

The best options?

• Edamame  A good high fiber, protein rich appetizer.

• Hot and Sour Soup This broth-based soup, made with tofu, eggs, and vegetables, is a good choice if you are watching your blood sugar. Similarly, Egg Drop Soup is also an option to consider.

• Sushi  Salmon, spicy tuna, yellowtail, and shrimp are all good hand roll options (sans rice).

• Cashew Chicken Check with the server to make sure the chicken isn’t breaded, but this dish will be a lower carb option on the menu.

• Steamed Buddha’s Delight/Feast This vegetarian meal is traditionally served with tofu and veggies, making it a great choice. If rice is included, request brown and keep portions to 1/2 cup or less.

It’s good to keep in mind that every restaurant prepares their food differently. Never be afraid to ask questions about how specific menu items are made…your health is too important not to know.

And sometimes you may not be looking for a substitute option. That’s okay, too! Simply consider sharing a dish or saving leftovers for later. 🙂

Did I miss any of your favorite low carb dishes? Please share below your favorite below in the comments!

And if you are looking for more delicious ways to eat with pre diabetes or Type 2 diabetes, click below to download the free 7 day diabetes meal plan, complete with recipes and grocery list.

 Your FREE 7 Day Diabetes Meal Plan