Dining Out with Diabetes

One of the most important aspects of managing your diabetes—or your health in general—is balanced and healthy nutrition. You are working to manage your carbohydrate and sugar intake, increase your protein and vegetable intake, and control your portion sizes to optimize glycemic control. It might seem counterintuitive to step out for a dinner with your friends and family at your favorite local restaurant; high-calorie ingredients, a hidden carbohydrate count on the menu, and unpredictable portion sizes can turn mealtime into a guessing game.

With just a little planning, you can easily enjoy nights out with the ones you love without the worry—and maybe even set a healthy example for others who join you at the table.  

In this health-conscious day and age, it is becoming more commonplace for restaurants to provide their nutritional information. Research has shown that people can cut their calorie consumption by about 12% when restaurants include nutritional information with their offerings. Because this information is often extensive, those calorie and carbohydrate counts may be hosted on the company’s website rather than printed directly on the physical menu.  

It helps to come up with a plan before you step through the doors. Take a look at their online menu ahead of time and do your best to calculate your carbohydrate targets for what you will order. If nutritional facts are not available online, call ahead or ask your server for further information.

Keeping blood sugar in a healthy target range is a daily job, and even with diligent diet and exercise, staying consistent can be tough. Timing plays a massive role in managing glucose stability. Keep in mind that it typically takes 10 to 20 minutes for fast-acting mealtime insulin to start working, peaking around an hour later. If you take mealtime insulin, you will want to coordinate your dose carefully with when the food is safely headed to the table to avoid an acute, sudden blood sugar drop. Furthermore, if you plan to be physically active right before dining out, keep in mind that exertion can lower your blood sugar; monitor your levels closely and keep a fast-acting glucose source handy rather than skipping meals or delaying necessary snacks.

Just like you would do at home, you can make healthy substitutions in just about any dish you order at a restaurant. Try these ordering tricks to ensure you maintain optimal glycemic control:

• Ditch the bun: If you’re interested in a sandwich or burger option, try going with a lettuce wrap or skipping the bread entirely to significantly cut down on simple carbohydrates.
• Ask for non-starchy vegetables instead of starchy sides: It is common for restaurants to include heavy starches like potatoes, white rice, or corn as a side dish; switch those out for steamed or roasted non-starchy vegetables like broccoli, asparagus, or cauliflower that fill you up without triggering a severe postmeal glucose spike.
• Fiber is filling and stabilizes glucose: Complex, fiber-filled foods are highly beneficial because the body cannot fully break down dietary fiber into glucose. Soluble fiber forms a gel-like substance that slows down digestion and delays the absorption of other carbohydrates, preventing sharp blood sugar spikes. Look for items featuring avocados, lentils, or artichokes—just keep in mind that you'll want to calculate your net carbohydrates (total carbs minus fiber) if you count carbs for your precise insulin dosing.

Everywhere you go in the world, restaurant portion sizes can be quite large. It often happens that you find yourself picking at the last few bites of your meal out of habit, even when your body is sending signals that you are full. Fortunately, you can ensure you are eating the ideal portion size even when you aren't the one plating the food:

• Box it up early: Before your meal even arrives, ask your server to bring a take-away box to the table. As soon as your plate comes out, split it in half and pack the rest away to prevent overeating and secondary glucose spikes later in the evening.
• Sharing is caring: Splitting an entrée or a large plate with a dining partner instantly cuts your caloric and carbohydrate consumption in half.
• Water is key: Drinking plenty of water during your meal helps stretch receptors in the stomach signal satiety to the brain, making you feel more satisfied and less tempted to overeat.

Dining out is a fantastic way to bring the family together for a fun evening. Every member of the family—even those navigating diabetes—can enjoy a delicious meal safely and mindfully simply by planning ahead and paying attention to what is on the plate.

^1. Petimar, J., et al. (2019). Estimating the effect of calorie menu labeling on calories purchased in a large restaurant franchise in the southern United States: quasi-experimental study. BMJ, 367, l5837. Available at: https://www.bmj.com/content/367/bmj.l5837 (Accessed: June 30, 2026).

^2. Evans, M., et al. (2018). Optimal prandial timing of bolus insulin in diabetes management: a review. Diabetes Therapy, 9(1), 153–165. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5836969/ (Accessed: June 30, 2026).

³. Joslin Diabetes Center. (2020). How does fiber affect blood glucose levels? Joslin Clinical Education Resources. Available at: https://joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html (Accessed: June 30, 2026).

⁴. The Daily Meal. (2018). Global trends and visual metrics comparing commercial restaurant and fast food portion sizes. The Daily Meal and Menustat Database Network. Available at: https://www.thedailymeal.com/travel/fascinating-infographic-compares-fa… (Accessed: June 30, 2026).