Carb Counting Series: Eating Out If You Are Living With Type 1 Diabetes
What’s not to love about eating out? The food often tastes better and you’re in an environment specifically designed to heighten your dining experience. Best of all, there’s no cleaning up to do after the meal! If you’re living with type 1 diabetes, there’s no reason you need to hole yourself up at home when everyone else is enjoying a chef-prepared four-course dinner. However, there may be a few things you need to consider to keep your diabetes management on track.
6 Top Tips When Eating Out
1. Don’t forget to bring your diabetes supplies.
It’s a good idea to have your usual kit of diabetes management supplies with you every time you step out of the house. Going to a restaurant or café, even if it’s down the road, is no different. Your kit of essentials will be based on your unique needs. It may include extra tape, glucose test strips, glucose tablets, glucose test meter, and a spare battery cap of your Medtronic insulin pump. Try to establish a habit of routinely checking your bag and replacing anything that is used.
2. Take note of the portion sizes.
Nowadays, many restaurants often serve humongous portion sizes, which are significantly more than your typical portion, and may make managing your blood glucose levels trickier. Even though there’s a pile of mouth-watering food on your plate, you don’t need to finish it all at once. If you know that one dish exceeds your usual daily carb intake, ask for a takeaway container. You can save the leftovers for another meal. If there’s the option, you could also order an entrée sized dish instead of mains, or share a large dish with your dining companions.
3. Choose healthier options.
If you are looking for healthier options when eating out you can apply some simple tactics so you can still enjoy something exciting and tasty. For example, choose foods that are roasted, grilled, or steamed, as opposed to breaded or deep-fried. Instead of French fries with your steak, opt for a salad. Order brown rice instead of white rice. Ask for your salad dressing served on the side so you can control how much you take in, instead of your salad arriving doused in high-sugar, high-fat dressing. Wherever you can, remember to choose low glycaemic index foods as they won’t cause such a dramatic effect on your blood glucose (BG) levels.1 If the standard menu appears void of anything you’d consider healthy, don’t be afraid to ask the waiter how they might be able to accommodate you.
4. Be mindful of how your drink adds to your carb intake.
Drinks can contain carbohydrates, too. Instead of sugary soft drinks or juice, you may prefer to consider sparkling water, unsweetened iced tea, or diet soda. When it comes to alcohol (because many meals are just incomplete without a glass of white or red!), remember alcohol can affect your BG levels. Research shows that alcohol intake can increase the risk of experiencing a hypoglycaemic event (hypo).2 If you do choose to enjoy a tipple with your meal, consider alternating alcoholic with non-alcoholic drinks, having sugar-free mixers, and checking your BG levels more frequently.
5. Adjust your insulin delivery accordingly.
Modifying your insulin bolus and the timing of its delivery can be a bit tricky to learn at first. Your restaurant reservation isn’t necessarily at your usual mealtime, which may throw out your insulin scheduling. Your diabetes healthcare team can help you to understand what strategy works best for you. This may involve delaying your insulin dosing if you’re using a pump, or splitting your bolus.3
6. A note on carb counting.
Carb counting when eating out can be more complicated. Before going out, see if the restaurant has any nutritional information online. You can also check out apps that help with carb counting, or even ask the waiter for nutritional information. As many people are becoming more diet- and health-conscious, restaurants are more likely to have this material handy.
Final Thoughts
Fortunately, living with type 1 diabetes doesn’t equal never being able to dine out. However, it does take a little more forward-planning. So, armed with your carb counting skills, insulin, and a hungry belly, go ahead and make that reservation!
References
- NDSS. Eating Out. . 2021. Available at: https://www.ndss.com.au/wp-content/uploads/fact-sheets/fact-sheet-eating-out.pdf. (Accessed October 2022).
- White ND. Alcohol Use in Young Adults With Type 1 Diabetes Mellitus. Am J Lifestyle Med. 2017;11(6):433-435.
- Diabetes UK. Eating in Restaurants if You Have Diabetes. https://www.diabetes.org.uk/. 2022. Available at: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/out-and-about/eating-in-restaurants. (Accessed October 2022).