How To Eat Out With Diabetes (Without Stressing About Your Numbers)
One of the most common questions I get:
“How do I eat out with diabetes?”
And I get it.
Eating out feels risky.
You don’t know exactly what’s in the food.
You don’t know how it’s cooked.
You don’t know the portion sizes.
So a lot of people just… stop eating out.
They skip dinners with friends.
They avoid family gatherings.
They turn down date nights.
Because it feels safer to just stay home and eat food they can control.
But here’s the truth:
You don’t have to give up eating out.
You just need a strategy.
Here’s how to eat at restaurants without stressing about your blood sugar.
The Mistake Most People Make
Here’s what usually happens:
You walk into a restaurant.
You look at the menu.
And you panic.
Everything looks like it’s going to spike your blood sugar.
Pasta. Bread. Rice. Desserts.
So you either:
Order the blandest thing on the menu (grilled chicken and steamed broccoli)
Say “screw it” and order whatever you want (and feel guilty later)
Both approaches suck.
Because one makes you feel deprived.
And the other makes you feel out of control.
But there’s a third option.
The Framework: How To Order Smart
Here’s the strategy I use:
Step 1: Build your plate around protein
Protein doesn’t spike blood sugar.
And it keeps you full.
So start by choosing your protein:
Grilled chicken
Steak
Fish
Shrimp
Salmon
Pork chops
Avoid breaded or fried proteins.
Breading = extra carbs.
Ask for grilled, baked, or broiled instead.
Step 2: Add non-starchy vegetables
Non-starchy vegetables are low in carbs and high in fiber.
Examples:
Broccoli
Asparagus
Green beans
Spinach
Brussels sprouts
Cauliflower
Salad (without croutons)
Ask for them without heavy sauces.
Request:
Steamed with butter
Roasted with olive oil
Grilled
Step 3: Choose your carb (if you want one)
You don’t have to avoid carbs completely.
You just need to choose better ones—and control the portion.
Better carb options:
Sweet potato (ask for it plain or with butter—no marshmallows or sugar)
Quinoa
Brown rice (small portion)
Side salad (instead of fries)
Avoid:
White bread
Pasta (unless it’s a small portion and paired with lots of protein/veggies)
French fries
Mashed potatoes (usually loaded with cream and butter—and not the good kind)
Step 4: Watch the sauces
Sauces are sneaky.
A lot of restaurant sauces are loaded with sugar.
Sauces to avoid:
Teriyaki
BBQ sauce
Sweet and sour
Honey glaze
Ketchup
Better options:
Olive oil
Butter
Lemon
Garlic
Herbs
Vinegar-based dressings
Pro tip:
Ask for sauce on the side.
That way you control how much you use.
Real-World Example: What I Order At Different Restaurants
Let me show you what this looks like at actual restaurants:
Steakhouse:
What I order:
Grilled steak (ribeye or New York strip)
Side of steamed broccoli
Side salad with olive oil and vinegar
What I avoid:
Bread basket
Loaded baked potato
Dessert
Mexican Restaurant:
What I order:
Fajitas (chicken or steak)
Extra veggies
Guacamole
Salsa
Lettuce wraps (instead of tortillas)
What I avoid:
Chips and salsa (I’ll have a few chips, but I don’t eat the whole basket)
Rice and beans (too many carbs)
Flour tortillas
Italian Restaurant:
What I order:
Grilled chicken or fish
Side of vegetables
Small Caesar salad (no croutons)
What I avoid:
Bread basket
Pasta (unless it’s zucchini noodles)
Pizza
Pro tip:
Some Italian restaurants will make zucchini noodles if you ask.
Asian Restaurant:
What I order:
Stir-fry with protein and vegetables
No rice (or a very small portion)
Sauce on the side
What I avoid:
Fried rice
Sweet and sour dishes
Breaded proteins (orange chicken, sesame chicken)
How To Handle Bread Baskets
Here’s the deal with bread baskets:
If you can resist them, great.
But if you can’t, here’s what to do:
Option 1: Ask the server not to bring it
Just say:
“Can you skip the bread basket? Thanks.”
Option 2: Have ONE piece and then send it away
Have one piece.
Put butter on it.
Enjoy it.
Then ask the server to take the basket away.
Option 3: Skip it entirely
If you know you’ll eat the whole basket, just don’t let them bring it.
How To Handle Portion Sizes
Restaurant portions are huge.
Way bigger than you should eat in one sitting.
Here’s what to do:
Option 1: Split an entree
Order one entree and share it with your dining partner.
Option 2: Ask for a to-go box immediately
When your food arrives, put half of it in a to-go box right away.
That way you’re not tempted to finish the whole plate.
Option 3: Order an appetizer as your entree
Appetizer portions are usually more reasonable.
What To Do After The Meal
Here’s the secret weapon:
Walk for 10 minutes after eating.
Even if it’s just around the parking lot.
Or around the restaurant.
Walking after meals lowers post-meal blood sugar spikes by up to 22%.
So if you’re worried about how the meal will affect your numbers, walk after eating.
The Bottom Line
You don’t have to stop eating out.
You just need to:
Build your plate around protein and vegetables
Choose better carbs (and control portions)
Watch the sauces
Skip the bread basket (or have just one piece)
Walk after eating
Eating out is part of life.
You don’t have to give it up to manage diabetes.
Your Turn
If you want the complete framework for building a food plan that fits YOUR life—including how to eat out, travel, and handle social events—get the book.
Get the book + audiobook for $7.95 →
— Chef Jeff
