To eat well outside the home even if you have diabetes, you should always order a salad as an appetizer and avoid sodas and sweet desserts at the end of a meal.
In addition, it is also important to look for a place with several dishe options or that is already known for offering preparations low in fat and sugars.
Here are 7 tips for making good decisions and keeping diabetes under control when you go out to eat.
Choosing a place with multiple food options makes it easy to make a healthy and tasty choice, you should prefer the self-service restaurant, where you can choose what to add to the dish and the amount to place.
A la carte restaurants are not good options because it is difficult to know how the preparation is done and it is not possible to choose the quantities to serve.
It’s important that diabetics always eat salads for main meals and whole foods like sandwiches, such as whole-grain breads and biscuits.
Fiber in vegetables and whole foods will help prevent excessive blood sugar levels after meals by keeping diabetes under control.
You should choose only one source of carbohydrates: rice, pasta, mashed potatoes, farofa or sweet potato with jacket and flour; It is also important to avoid putting two or more of these foods on the plate, as they promote a rapid increase in blood. sugar, and you should always prefer the full version of rice and pasta.
Soft drinks should be avoided because they are high in sugar, and the same goes for natural fruit juices, which contain natural fruit sugar and often provide more added sugar to improve flavor. fruit, which causes blood sugar to rise rapidly. Alcoholic beverages should also be avoided, with water, tea or coffee being the best options after a meal.
Sauces containing sour cream, cheese, tomato sauce, chicken broths or beef or wheat flour should be avoided, as these ingredients are high in fats and carbohydrates that promote increased blood sugar.
Therefore, the diabetic should prefer tomato, yogurt, mustard, pepper sauces or salad dressing, or he should season salad and meat with lemon drops and herbs such as rosemary, parsley and oregano.
Cooked or roasted meats should be preferred, preferably without sauces, and fried foods and breaded preparations should be avoided as they contain more fats that increase blood sugar and promote cardiovascular disease.
It is important to avoid eating desserts especially when eating out, as it is common for these preparations in restaurants to be made with excess sugar and fat, ingredients that enhance the flavor and attract more customers.
For example, fruits or fruit salads should be preferred, remembering to eat only one unit of fruit or one slice at each meal.
Watch this video for more tips on how to eat well and keep diabetes under control.
In addition to tips on the best diabetic foods in the restaurant, it’s also important to take some precautions, such as:
In addition, it is important to record blood sugar after meals away from home, as it helps to understand which foods promote a higher increase in blood sugar and which should be avoided. In addition, eating at work also helps healthy eating and blood sugar control. See tips for packing your lunchbox here.
It is important to keep your blood sugar under control to avoid complications of diabetes, such as vision and diabetic foot problems.