As a type 1 diabetes family, balancing blood sugar has always been our north star. When our family chooses foods that don’t drastically spike blood sugar, my husband is able to maintain greater control over his type 1 diabetes. Plus, as a family, we feel more peace of mind and overall vitality.

Too often, eating out presents challenges to keeping blood sugar levels stable. But life is meant to be enjoyed and dining out is a huge part of that! Over the years, we’ve discovered simple tips and tricks that ensure we’re not punching a ticket to the blood sugar roller coaster every time we visit restaurants.

So in today’s post, I’ll share four straightforward strategies to help your family maintain balanced blood sugar while eating out.

Tip #1: Substitute the bread basket

The body thrives on three main macronutrients: protein, fat, and carbohydrates, with bread falling into the carbohydrate category. Carbohydrates break down into sugar – aka glucose. When we consume large amounts of carbohydrates, we have higher levels of glucose circulating our bloodstream which drives up blood sugar – hence a blood sugar spike.

When we arrive at a restaurant and immediately consume bread on an empty stomach we’re setting ourselves up for the blood sugar roller coaster. This is because bread unfortunately lacks fiber, protein, and micronutrients. Remember, fiber helps slow the absorption of blood sugar in the body while protein signals to our hunger hormones that we’re full. That’s why we’re often left feeling hungry even after diving into the bread basket.

To avoid temptation, our family politely asks to not have bread brought to our table. We’re then not having to depend on willpower given bread is now out of sight and therefore out of mind!

Alternatively, we pack a light snack like nuts, which are rich in protein and fat, as a satisfying substitute. This way, we can still enjoy a tasty snack while balancing blood sugar.

Tip #2: Spice up your water

When it comes to maintaining balanced blood sugar, it’s essential to consider not just the food we consume, but also what we drink. Beverages can play a significant role in either supporting or disrupting blood sugar levels.

Take soda, for instance. A standard 12-ounce glass packs a whopping 40 grams of sugar, equivalent to about 10 teaspoons. That’s a considerable amount of sugar in a single serving! Whether you’re diabetic or not, soda can wreak havoc on your blood sugar levels.

For those without diabetes, consuming soda puts the body into overdrive. Your pancreas goes into high gear, releasing the vital storage hormone insulin to manage the influx of sugar. This excessive demand on the pancreas can have detrimental effects on overall health and well-being, like insulin resistance, inflammation and chronic disease.

For loved ones managing type 1 diabetes, soda isn’t a friend either. Calculating the carbohydrates in soda can be like hitting a moving target, adding unnecessary stress and uncertainty to mealtime.

So, why not opt for a healthier alternative like water? When dining out, my family and I skip the soda and instead get creative with our water choices. We enjoy sparkling water. And for a refreshing twist we sometimes add a few drops of Stevia for sweetness without the blood sugar spike. Or, we zest things up with a wedge of lemon or lime for a burst of flavor!

The next time you’re dining out, consider how you can spice up your water to make it a more enjoyable and blood sugar-friendly option. Your body will thank you for it!

Tip #3: Prioritize protein

There was a time in our family when balancing blood sugar didn’t always take center stage. When dining out, pasta and pizza were the focal point – cue a blood sugar spike! But now, we’re all about empowering ourselves with protein-rich choices for meals. That’s why we prioritize protein when dining out.

Protein is the key to vibrant health. It breaks down into amino acids, the building blocks of cells, and leaves us feeling satisfied and full. After a protein-rich meal, we’re not left feeling hungry or tempted to visit the fridge shortly after a meal.

When eating out, opt for high-quality protein sources like grass-fed meat or burgers. You can also request to skip the bun or substitute a lettuce bun for a blood sugar-friendly boost! Salads with grilled chicken, shrimp, or salmon are excellent options too. And for vegetarians, lentils, chickpeas, or edamame are perfect protein-packed choices.

Egg-based dishes, loaded with veggies, are another fantastic pick—they’re high in protein and naturally low in sugar.

So the next time you dine out, what protein sources will keep you feeling satisfied and balanced?

Tip #4: Get creative with dessert

One of the best parts of eating out is ending the meal savoring a delicious dessert. Yet, in the past, our indulgences in sweet treats like sticky toffee pudding or apple pie often led to unpredictable blood sugar levels later in the evening.

Some of our most challenging diabetes moments followed nights we’d dig into a dessert while eating out. The frustration and fear aren’t worth it, prompting us to adopt a more supportive approach.

Now, we’ve embraced creativity with desserts! We kindly ask if the kitchen can whip up some fresh cream with berries—a delicious treat with a much lower risk of a blood sugar spike.

If that’s not an option, we turn to sweet, blood sugar-friendly treats at home, like indulging in dark chocolate or enjoying low-carb cookies.

Many times, we find that tuning into our bodies reveals we’re not even craving dessert. I encourage you to explore what dessert choices work best for you and your family. How can you make a different, more mindful choice when it comes to dessert?

As we wrap up, remember dining out is meant to be enjoyed!

Through our family’s journey, we’ve discovered the joy of eating out while balancing blood sugar.

Our key to success lies in teamwork. We plan ahead by bringing supportive snacks like nuts or adding stevia to spice up our water. We also steer clear of tempting high-carb options like bread, and advocate for blood sugar-friendly desserts!

While these tips may seem simple, their impact on our family’s health has been profound. We have much better control when mitigating the highs and lows of the blood sugar roller coaster.

An example of what elongated blood sugar looks like – no massive peaks or valleys here!

This week, I encourage you to choose just one and give it a try next time you’re faced with a menu. Small victories add up to significant results!

And if you’re seeking more creative ideas and support, consider health coaching. For more details, feel free to reach out via email at hello@typewoncoaching.com or through our inquiry form.

Type Won™ Coaching is here to accompany you on your diabetes journey and beyond – you’ve got this!

Until next time, sending you and your family so much love,

Allee

This blog is made for informational and educational purposes only. It is not medical advice.
The information in this blog is not intended to (1) replace a one-on-one relationship with a
qualified licensed healthcare provider, (2) create or establish a provider-patient relationship,
or (3) create a duty for us to follow up with you.