How to Order Diabetes-Friendly Fast Food

Lots of diabetes-friendly health guides exist to help you understand how and what to cook, but when your life gets too busy to manage meal planning, a meal you order through an app at a drive-through may be a quick, convenient way to refuel.

While it may be difficult to find fast-food meals that won’t spike your blood glucose levels, it’s possible. You can learn how to spot diabetes-friendly fare on the menu and get the nutrition you need without jeopardizing your health.

Toby Smithson, RDN, CDCES, a diabetes specialist in Hilton Head Island, South Carolina, says no matter where you’re eating, it’s important to make sure your meal is balanced. “Building healthy meals revolves around combining low carbohydrate vegetables, a source of lean protein, and a source of quality carbohydrate to keep blood glucose steady.”

To create a good diabetes plate, Smithson says “half the plate should be filled with nonstarchy vegetables, one-quarter of the plate with lean protein, and one-quarter with quality carbohydrates.”

“Foods that are high in fiber are encouraged; [they] may help slow down the digestion and absorption of carbohydrates,” she adds.

Shelley Balls, RDN, a registered dietitian-nutritionist in Wyoming, echoes this and says, “Everyone should focus their eating pattern around a whole, minimally processed eating pattern, but it’s especially important for those living with diabetes to help manage blood sugar levels and prevent diabetes complications.”

General Tips for Ordering Fast Food When You Have Diabetes

“Everyone should limit their intake of refined grains and added sugars, but this is especially true for those living with diabetes, as the body can’t process them as well,” says Balls. Be sure to review a restaurant’s menu beforehand to determine the healthiest options.

“Choose the leanest protein option, choose whole grains or fresh fruit as your carbohydrate, and try to add more veggies to your meal by asking for double veggies with your entrée or asking for a side salad with the dressing on the side,” Smithson says.

Balls says you can enjoy some other foods you like as long as you’re mindful of portions and choose sides that even out your plate. “Aim to make half your intake nonstarchy vegetables by ordering a side salad, pick a lean protein such as [grilled] chicken if available, and pair it with a small order of french fries,” she says. “If you’re going the cheeseburger route, the bun will be your starch, and the beef will be the protein.” In this case, do not order the fries, because it would double the carbohydrates.

Balls notes that smaller portions of your favorite foods are a great way to enjoy them while lowering the chance of spiking your blood sugar. “Depending on your calorie needs, you may need to split the cheeseburger in half to get your appropriate serving size to fit the diabetes plate method.”

Some of the most popular fast food chains have very limited breakfast menus, but it’s still very possible to order a diabetes-friendly meal when you’re on the go.

“Diabetes-friendly fast-food breakfast choices may include egg white wraps, egg bites, or oatmeal because they are lower in saturated fat and higher in fiber,” Smithson says. “People with diabetes need to be mindful of the total grams of carbohydrates in the serving of oatmeal and may want to combine sources of lean protein (egg or turkey jerky) to slow down the absorption of the carbohydrate from the oatmeal.”

Many coffee shops and to-go-style diners have good breakfast options that work well with diabetes diets. Just be sure to modify your food to get rid of any added sugar, toppings, or sauces that don’t fit into your diet.

You can find a wide variety of fast-food joints with diabetes-friendly meals, and more than likely, your favorite restaurant has food you can choose from as well. But you should still always check the menu and be informed about food options before ordering. “Most fast-food restaurants have nutrition information posted online,” Smithson says.

She also recommends choosing restaurants that allow customization in their menu items. “Restaurants that offer ‘build-your-own-meals’ are good options so you can pick and choose what works best for your eating plan.”

Sandwich Chains

Some of the most popular sandwich chains sell their sandwiches in 6-inch or footlong options. Balls recommends opting for the 6-inch and choosing either whole-wheat bread or flatbread as your carb of choice. Always choose grilled meat and fish instead of breaded or fried options, and add as many vegetables as you can on top. For sides, add fresh fruit, like apple slices.

Also, look for sandwich chains that offer a salad bar. Just be sure you limit the amount of salad dressing you use and don’t load up on high-fat salad ingredients, like cheeses. Whenever possible, make your salad a more complete meal by adding a healthy protein source such as lean meat, fish, nuts, seeds, beans, hummus, or cottage cheese.

Burger Joints

As mentioned above, if you’re eating a cheeseburger, Balls notes that the patty is your source of protein while the bun is your starch if you’re aiming for a sound diabetes plate. Since many fast-food joints have high-calorie burgers, you’ll likely want to cut your burger in half for a smaller portion. Another option is to order your burger bunless or with a lettuce wrap.

Limit your toppings to vegetables, like a slice of tomato and lettuce or salsa, and aim to stay away from high-fat sauces, dressings, and mayonnaise. If you order fries, get the smallest portion, but a better option would be a side salad with a low-fat and low-sugar dressing and lots of veggies.

Mexican Fast Food

When you’re in the mood for Mexican food, Balls suggests tacos with veggies for toppings, or chicken fajitas, since they’re already loaded with veggies and lean meat — and opt for a whole-wheat tortilla for both. A burrito bowl without a tortilla is another option.

As for sides, both Smithson and Balls suggest beans that aren’t cooked in lard, since beans are a good source of protein. Balls also notes that a small appetizer order of corn chips and guacamole could be a good option. Smithson says, “Be cautious if chips are served as part of the meal, because they are an added source of carbohydrate and fat.”

Pizza Places

Pizza can actually be a good meal choice for people with type 2 diabetes as long as you are mindful about the type and toppings. Be sure to order a whole-wheat thin-crust pie and top it with vegetables rather than high-fat meats and extra cheese. It's also a good idea to watch portion sizes.

Pair a slice of pizza with a side salad for a more balanced meal that's lower in carbohydrates to help keep your blood sugar levels in line.

Most traditional fast-food desserts are too high in sugar to fit into a diabetes-friendly diet — though it might be okay to indulge in a bite of cake or ice cream once every blue moon. This means pies, cakes, doughnuts, ice cream, and more aren’t the best options.

But that doesn’t mean you have to completely ignore your sweet tooth. Aim for fresh fruit or Greek yogurt with fresh fruit topping. Some menus also offer sugar-free or low-sugar dessert treats that could work for your diet. Balls recommends trying a fruit and ricotta crepe from your local pancake restaurant for a sweet treat.

The Takeaway

• Type 2 diabetes doesn't mean you can’t enjoy the fast foods you love.
• Armed with information — and a super-size serving of willpower — you’ll be able to make better choices and take advantage of the convenience of fast food without it taking a toll on your health.
• It’s even possible to enjoy a sweet treat at your favorite fast food restaurant if you choose wisely.