The best fast food items to order if you have high blood sugar

It is important for people with diabetes or prediabetes to know which fast food items to order from the drive-thru if you have high blood sugar. Although type 1 and type 2 diabetes are better known, you may be less aware of prediabetes and the severity of the diagnosis.

Considered “a serious medical condition where blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes” by the CDC, prediabetes is a concerning diagnosis because of its predisposition to eventually progress. to type 2.

In addition to exercising more, you’ll likely need to make changes to your diet to reduce your intake of added sugars and other simple carbohydrates from processed foods and sugary drinks when you have diabetes or prediabetes. These proactive steps can help you manage blood sugar or even reverse prediabetes.

Keeping your blood sugar under control at mealtimes can be manageable using tactics like the Diabetes Plaque Method, which provides balance without counting, counting, weighing, or measuring carbs; However, choosing the right meal to optimize your health can be difficult when eating out, especially when you’re at a fast food restaurant.

While you may be wondering if you’ll ever be able to eat fast food again, don’t worry – you can and you will if you make the right choices based on your knowledge of the best fast food orders for your meal. hyperglycemia.

“You should order low-carb, low-calorie meals when you have high blood sugar,” says Bill Bradley, Dt.P., dietitian, author and CEO of Mediterranean Living. “Eating a lot of carbs causes the body to produce more insulin. It’s also important to choose foods that are high in fiber and avoid those that contain high amounts of saturated fat.”

To contextualize what “low carb” means for people with high blood sugar, Justine Rosado, RD, CDN, CDCES, of the Nutrition Queens says, “As a rule of thumb, you should aim for 45-60 grams of carbs at each meal and 15-30 grams of carbs at snack time.”

Because the effects of different foods on individual blood sugar levels can vary from person to person, you should always consult your doctor about how to best manage your specific blood sugar condition when eating out before heading out. your local drive-thru. However, to help guide your decision making towards an easier choice, here are some general recommendations on the best fast food orders to place if you have high blood sugar.

Courtesy of Burger King

Per burgerCalories: 259.8, 9.9g fat (4g saturated fat), 33.9mg cholesterol, 569.4mg sodium, 29.4g carbs (1.3g fiber, 6 .8 g sugar), 13.8 g protein

If you’re craving a beef burger, a classic Burger King burger keeps saturated fat and carbs to a minimum when it comes to sandwiches. By including protein with fiber-rich carbs and fats, you can slow the absorption of sugars into your bloodstream and, in turn, help avoid sudden spikes in your glucose levels after eating.

For an extra boost of fiber and nutrients, you can add a garden salad on the side. Although Ken’s Ranch or Golden Italian Dressing are not high in carbs or sugars, be aware that they can add a lot of calories to this meal. So it’s best not to dress up.

deluxe subway vegetable sandwich
Courtesy of Metro

Per 6 inch sandwich: 200 calories, 2 g fat (0 g saturated fat), 0 mg cholesterol, 320 mg sodium, 39 g carbohydrates (4 g fiber, 5 g sugar), 8 g protein

Whether you prefer a sub sandwich or make it into a wrap, the versatility of the Subway Veggie Delite lets you customize your lunch while maintaining healthy blood sugar levels. The key is to make smart choices in accordance with your diet.

“When building a sandwich, opt for whole-grain bread, which has more dietary fiber and will help slow the blood sugar spike,” Rosado advises.

Note that wraps often contain more carbs than standard sandwich bread or rolls. At Subway, the six-inch Hearty Multigrain bread contains 36 grams of carbohydrates, while the amount of carbohydrates in its assortment of wraps ranges between 48 and 50 grams each.

You can also ditch bread altogether by taking advantage of Subway’s “turn any sandwich into a salad” promotion. But keep in mind that cutting out all carbs from cold turkey can sometimes be a mistake, depending on what you’ve already eaten and where you are on your overall blood sugar management journey.

“It’s important to maintain a steady carb intake because any long period of starvation followed by a massive carb influx can wreak havoc on the delicate system that manages your blood sugar,” Rosado says.

wendy's grilled chicken sandwich
Courtesy of Wendy’s

per sandwich: 350 calories, 8 g fat (1.5 g saturated fat), 95 mg cholesterol, 850 mg sodium, 35 g carbohydrates (1 g fiber, 7 g sugar), 32 g protein

A chicken sandwich is almost always a better choice for limiting saturated fat and carbs, as long as you don’t load it up with barbecue sauce.

You can improve Wendy’s Grilled Chicken Sandwich for your blood sugar by eliminating the bun. “Ask for a lettuce wrap,” Rosado suggests. “This will drop the carbs to [around] five grams and calories at 280.”

wendy's avocado chicken salad
Courtesy of Wendy’s

Per Salad (No Vinaigrette)Calories: 420, 25g fat (9g saturated fat), 125mg cholesterol, 930mg sodium, 12g carbs (6g fiber, 3g sugar), 39g protein

When people who want to better manage their blood sugar are looking for a healthy salad, it’s important to go beyond carbohydrate content, as healthy fats and proteins can slow the absorption of carbohydrates into the blood. While some fast food salads are high in calories, flavorless, or both, Wendy’s Southwestern Avocado Salad is a great choice because it’s packed with flavor and nutrients.

“The bed of spinach and romaine lettuce gives this salad more than just a water-dense iceberg lettuce base. Both of these leafy greens boost vitamins and minerals,” says Trista Best, MPH, RD, LD, dietitian at Balance One. “The nutritional quality will improve if you forgo the traditional dressing and let the avocado take its place.”

chick spinning grilled nuggets
Courtesy of Chick-fil-A

Per order of 12 units: 200 calories, 4.5 g fat (1 g saturated fat), 660 mg sodium, 2 g carbohydrates (0 g fiber, 1 g sugar) 38 g protein

Carbs are kept to a minimum in these Grilled Unbreaded Chicken Nuggets from Chick-fil-A, which also come in fives or eights. Add a Kale Crunch Side Salad to infuse more nutrients and fiber into your meal while only adding about 9 grams of fat and 8 grams of carbs to your meal.

shake shack chicken bites
Courtesy of Shake Shack

Per order of 6 piecesCalories: 300, 19g fat (3.5g saturated fat), 780mg sodium, 15g carbs (0g fiber, 1g sugar), 17g protein

Per order of 10 piecesCalories: 510, 32g fat (6g saturated fat), 1300mg sodium, 26g carbs, (0g fiber, 2g sugar), 29g protein

Whether you’re just feeling a little hungry or extra hungry, Chick’n Bites Shake Shacks are a carb-conscious fast food option for the salty nibbler who prefers their nuggets with a crunchy crunch.

“Both [the 6- and 10-piece] the options are reasonably low carb, and I appreciate that these bites feel like a more grown-up version of a chicken nugget,” says Rosado.

Chipotle burrito bowl chicken fajita vegetables
Chipotle/Facebook

Per Burrito Bowl (Chicken, Light Brown Rice, Light Black Beans, Pico de Gallo, Fajita Vegetables, Lettuce)Calories: 400, 11g fat (4g saturated fat), 1210mg sodium, 39g carbs (8g fiber, 4g sugar), 39g protein

The great thing about Chipotle is that you can create your own Burrito Bowl, tailoring the ingredients to your taste while increasing the nutritional value of the meal and making choices that keep carbs and saturated fats low. level.

“By choosing a lean protein like chicken, adding [a ‘light’ portion of] brown rice and tons of veggies, you’ll mix all three macronutrients together without excess fat or carbs,” says Juliana Tamayo, MS, RDat Fitness Clone.

“Make sure to avoid excess sour cream or cheese,” she says. “Ideally, your meal should contain 30 to 45 grams of carbs.”

fry fries in oil
Shutterstock

French fries are a fast food classic that you’re better off skipping as you manage your blood sugar and work to maintain healthy, consistent levels. Loaded with carbohydrates and saturated fat, French fries are among the worst foods to eat. This is especially true if you are considered diabetic due to how quickly French fries can elevate blood sugar and then keep that level high for an extended period of time because fat can take a long time to digest.

Also remember to “skip desserts, such as milkshakes, churros, cinnamon rolls or ice cream,” advises Tamayo. “If you’re craving something sweet, go for a fruit cup or apple slices.”

About Walter Bartholomew

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