Fast food is hardly known for its health benefits with oversized portions, unhealthy fats and loads of carbs. Eating fast food with prediabetes can cause weight gain and increase blood sugar, but here’s the thing: it doesn’t have to be harmful!
Fast food can be a convenient, relatively inexpensive way to get a meal or snack quickly, so it can be helpful to know how to get something that can fit into a prediabetes diet to lose weight and lower blood sugar. Here are some tips for eating fast food with prediabetes.
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What’s Wrong with Fast Food?
Fast food’s poor reputation is often justified. At the top of the list may be too many calories, resulting from fatty, starchy, and/or sugar foods coming in portions that the National Heart, Lung, and Blood Institute explains can be two or three times too big. Poor nutrition is another problem. For example, starches and sugars are carbohydrates, which the National Institute of Diabetes and Digestive and Kidney Disorders says can bump up blood sugar. In addition, unhealthy fats can get in the way of managing blood sugar.
Are you convinced yet that fast food can expand your waistline and raise blood sugar? Consider that each of these seemingly reasonable meals can have over 1,000 calories, or almost a full day’s worth for many people who are trying to lose weight.
- Bagel, cream cheese, and large blended coffee.
- 2 slices of pepperoni pizza and a side salad with blue cheese dressing.
- Sub with Italian meats and cheese, and a bag of chips.
- Beef and bean burrito with cheese, sour cream, and guacamole, and a large soda.
- Quarter pound burger with cheese and a large side of fries.
Aside from being ultra-high in calories, the above meals can be:
- High in carbohydrates.
- High in fat.
- Low in fiber.
It’s a good recipe for weight gain and high blood sugar.
Can I Eat Fast Food with Prediabetes?
Fast food is so convenient, less expensive than some other types of food, and great-tasting, but can you eat it when you have prediabetes? Yes, you can definitely eat fast food with prediabetes, as long as you make smart choices!
These are a few tips for getting started when going for fast food.
| Steer clear of: | Aim for: |
|---|---|
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For more specific advice, these are some ideas for ordering at the top 10 biggest fast food chains in the US. The following items are moderate or low in carbohydrates and are high in protein or other nutrients.
| Restaurant | Smart Order |
|---|---|
Subway |
Veggie Delite or Oven-Roasted Chicken Salad or Sandwich with mustard |
McDonald’s |
Egg McMuffin with Apple Slices |
Starbucks |
Grilled Chicken and Hummus Protein Box (or Classic Oatmeal) and any Herbal, Green, or Black Tea |
Dunkin’ Donuts |
Veggie Egg White Omelet with Tea |
Pizza Hut |
Chicken Garden Salad with Light Dressing |
Burger King |
Small hamburger and a Side Salad with Lite Honey Balsamic Dressing |
Taco Bell |
Veggie or Chicken Power Bowl or Shredded Chicken Burrito without Rice and with Lettuce, Tomatoes, and Onions |
Wendy’s
|
Small Southwest Avocado Chicken Salad
|
Domino’s
|
Classic Garden Salad with Italian Dressing on the side; 1 slice Crunchy Thin Crust Cheese Pizza with vegetable toppings
|
Dairy Queen
|
Grilled Chicken BLT Salad without Bacon
|
What if your favorite fast food restaurant does not have something on its menu that is clearly healthy? Chances are, you can make do with tricks such as ordering:
- A smaller size, such as a taco or kids’ burger.
- No bread, bun, or tortilla.
- Thin crust pizza with extra sauce and vegetables.
- Dressing on the side.
MedlinePlus has more information on eating well at fast food restaurants.
More Tips for Eating Fast Food with Prediabetes
Whatever you are eating, you can make it healthier by controlling how you eat it and your eating environment. Slowing down can have several benefits.
- Gives an opportunity to taste and enjoy the food more.
- Reducing stress, which can improve blood sugar levels.
- Eating less by giving your brain a chance to realize that you are full before you eat too much.
Splitting an oversized meal with a friend or putting away half of it to eat later can make any less-than-healthy choice better. While a 1,000-calorie burrito may be excessive, having 500 calories from half of that burrito is far better for your waistline and blood sugar.
Fast food can be pretty bad for you, but it can also be perfect for your lifestyle with its convenience and taste. Luckily, no matter where you go, there are sure to be better-for-you options that can fit into a diet to prevent prediabetes. Lark Diabetes Prevention Program can guide you through fast food and other lifestyle choices to manage blood sugar and remain as healthy as possible.
Written by Natalie Stein on October 13, 2020
Exercise, Fitness & Nutrition Expert | Lark Health
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