Written by Diana Licalzi, MS, RD, CDCES

Why Home-Cooked Meals Are Better For Type 2 Diabetes 

Research has shown that over 90% of meals at both large-chain and non-chain restaurants exceed the calorie requirements for a single meal, with most packing more than 1,200 calories! This research, published in the Journal of the American Academy of Nutrition and Dietetics, highlighted how restaurant portion sizes can make it easy to overeat without realizing it. In some cases, just one meal—without drinks, appetizers, or desserts—had as many calories as a person needs for an entire day.

One of the biggest risk factors for type 2 diabetes is excess body weight, and consuming too many meals from restaurants can make it easier to overcome calories, leading to an increase in weight and a higher risk for type 2 diabetes. 

Restaurant meals also often contain more carbohydrates, sodium, and fat than we need, which makes type 2 diabetes management more challenging. However, with some planning and smart choices, you can still enjoy meals out. Let's get into it!

Planning Ahead

Success starts before you even leave your house. Planning ahead is especially important for blood sugar management, as it helps you avoid situations that might lead to excess calories and blood sugar spikes or drops.

Check Your Blood Sugar Before Leaving

Knowing your starting point helps you make better decisions about your meal choices. If your blood sugar is running a bit high, you might want to be extra careful about carbohydrate portions. 

Scan the Menu At Home

Take a few minutes to look up the restaurant's menu online. This gives you time to make thoughtful choices without feeling rushed or pressured. Many restaurants now include nutritional information online, which can help you estimate the calorie and carbohydrate content of your meal. Look for these cooking methods that usually mean healthier options:

• Grilled
• Broiled
• Steamed
• Baked
• Roasted

Try to avoid dishes described as:

• Fried
• Breaded
• Creamy
• Rich
• Smothered
• Alfredo

Don't Arrive Starving

Arriving to a meal hungry can often lead to overeating. Eat a small, balanced snack about an hour before your restaurant meal if you're hungry. Good options include:

• A small apple with a tablespoon of peanut butter
• A quarter cup of nuts
• Half a cut of yogurt with berries 

Smart Strategies at the Restaurant

Make Special Requests Work For You

Remember, you're the customer! Don't be shy about making requests to improve your meals; here are a few suggestions:

• Request sauce and dressings on the side so you can control portions
• Ask how foods are prepared; request no added butter or oil
• Ask to have half of your meal boxed before it comes to the table; this significantly reduces the calorie count
• Request veggie substitutions for high-carb sides like fries or mashed potatoes

Start With Veggies Or A Salad

Start your meal with a salad or a side of veggies. Doing this helps to slow down the digestion of carbohydrates consumed later. For instance, if you begin with a salad and then move on to a pasta dish, you’ll likely experience a more stable blood sugar response compared to just eating the pasta dish alone. 

Balance Your Plate

Create a diabetes-friendly plate even at restaurants. Aim to have plenty of non-starchy vegetables, some lean protein, and some complex carbohydrates. This helps manage both portion sizes and blood sugar impact.

Drink Choices Matter

What you drink can have a big impact on your blood sugar. Research shows that sugary drinks can raise blood glucose levels quickly. Instead of high-sugar cocktails or sodas, try:

• Water with lemon
• Unsweetened iced tea
• Sparkling water with a lemon or lime
• If you drink alcohol, choose dry wine, light beer, or spirits with sugar-free mixers

Remember that alcohol can lower blood sugar hours after drinking, so be extra vigilant with monitoring if you choose to drink. For more information about alcohol, check out our blog, Smarter Choices For Drinking Alcohol with Diabetes.

The 20-Minute Rule

It takes about 20 minutes for your brain to get the message that you're full. Eating slowly also helps reduce the impact food has on blood sugar. To eat more slowly, try to:

• Put your fork down between bites
• Chew slowly and thoroughly
• Take breaks to talk with your dining companions
• Sip water between bites

Strategies For After Your Meal

Managing diabetes isn't just about what you eat – what you do after your meal can help, too. Here are some effective post-meal strategies:

Take a Walk

Research shows that a 15-20 minute walk after meals can help lower post-meal blood sugar spikes. [1] This is especially effective when done within 30 minutes after finishing your meal. Even a short stroll around the restaurant parking lot or neighborhood can make a difference.

Check Your Blood Sugar

Test your blood glucose about two hours after your meal to see how your blood sugar is responding to that meal. If it's above 180 mg/dL at the two-hour mark, get active to help bring this back down. Keep a note in your phone or a small notebook about which meals worked well for your blood sugar management.

Stay Hydrated

Continue drinking water after your meal. This helps your body process the food and can help flush out excess sodium from restaurant foods.

Monitor for Late Effects

If you had alcohol with your meal or ate later than usual, set a reminder to check your blood sugar before bed. This helps prevent overnight lows, especially if you take medication with your meal.

Remember, one meal won't make or break your health goals. The key is making good choices most of the time while still enjoying special occasions. By following these strategies and paying attention to how different meals affect your blood sugar, you can enjoy dining out while managing your diabetes effectively.

References

[1] https://diabetesjournals.org/care/article/36/10/3262/30770/Three-15-min-Bouts-of-Moderate-Postmeal-Walking