Eating out with Diabetes

Being cautious with your ordered platter means you can eat out despite the sugar problem.Dr Gaurav Thukral tells you how

Diabetics often associate the disease with suppression of all kinds of temptations for their favourite dishes or eating out at their favourite restaurant. But contrary to this popular belief, Diabetes diagnosis does not mean the end of eating out and or partying. As opposed to what people usually think, managing blood glucose levels is not complicated. A few tweaks here and there can satisfy your taste buds without worrying you.

Tips

• Choose a restaurant with a large menu of healthy items.
• Restaurants are open to serve the food as per your suggestions. Talk to your server and request simple changes in your meal.
• Fill half your plate with salads and sautéed veggies. Rest of the plate can have a combination of carbs and proteins. Avoid buffet-style restaurants.
• To keep your sugar levels balanced, have all your meals on time. Do not skip meals to plan a dine-out.
• It is important for people with Diabetes to eat on time. Hence, opt for restaurants that accept advance bookings or avoid peak hours. Along with having your meals on time, it is important to take your medication or insulin at the right time.
• It is always motivating to have health conscious people as company when you dine out.
• Take a small snack or fruit, low fat cheese, carrots and cucumbers half-an-hour before your dining time, so you aren’t too hungry.
• Check your blood sugar before going out. This will help you optimise your portion size.

Order Smart

• Pay attention to carbs. Although they are a very necessary part of our diet, the problem arises when you have too many at one time. Choosing to eat low-carb foods like vegetables or high-quality carbs like whole grains is important to help keep your blood sugar within range. There are three main types of carbs: Sugars, which can be the natural sugars in fruits or added sugars in processed foods; Starches, like whole grains and legumes and fibre. When eating out with Diabetes, you’ll want to stay away from or limit sugars and refined grains.  Eat  controlled amount of high-quality starches like pasta, breads, popcorn, cookies, crackers, tortillas, cereals, rice, oatmeal, barley, millet, peas, corn, potatoes, plantains, lentils and kidney beans. Fill up on fibre, which can help you control your blood sugar. Choosing a vegetable salad with added protein like grilled chicken or fish or tofu or paneer can be a great low-carb option for lunch or dinner.
• Choose grilled, baked or broiled over fried or pan cooked which has butter.
• Skip the special sauces, gravies, pickles and cheese or ask to be served on the side — use minimally.
• Include steamed veggies with spices and  flavourings like oregano, thyme, rosemary, chillies, black pepper etc on your platter.
• Beware of hidden sugar and fat: Avoid dishes described as crispy, au gratin, hand-battered, creamy, cheesy, golden or with mayonnaise.
• No need to sprinkle salt on top of the food. Avoid salt sprinklers. Go for low-salt menu choices, and avoid monosodium glutamate.

Welcome Drink

• Drink plain water as it has zero calories and keeps you hydrated. You can also opt for buttermilk or unsweetened lemon water.
• If you wish to have a drink, never opt for cocktails made with juices, tonic or soda. A simple Scotch on the rocks is better than a Margarita.
• Your best option, however, is a glass of red wine. In fact, moderate wine consumption in individuals with Diabetes under control does not contribute towards weight gain.

Appetizers

• Watch your portion sizes. Order an appetizer for a main course, split an entrée, or eat half and take the rest home.
• Choose clear soups over cream ones.
• Say no to bread and rolls.
• Enjoy grilled or roasted starters such as mushrooms, paneer/chicken tikka instead of pakoras, kebabs and spring rolls.

Salads

• Choose fresh fruits, greens vegetables or sprouts.
• Select lemon, vinegar or olive oil dressings.
• Order other salad dressings on the side and use minimally.

Main Course

Indian

• Choose plain tandoori/tawa roti/missi roti. Avoid laccha paratha or butter naan.
• Opt for brown rice over white and steamed rice over biryani or pulaos.
• Choose seasonal vegetables.
• Choose plain yellow dal, chhole or rajma instead of dal fry or dal makhni. Opt for light gravy paneer without butter or cream.
• Opt for  chicken or fish instead of red meat.
• Eat vegetable raita or plain curd instead of boondi or sweet pineapple raita.

Chinese

• Opt for noodles with extra veggies over fried rice.

South Indian

Choose from idli, veg uttapam, plain or paneer dosa. Enjoy it with sambhar and tomato chutney instead of coconut chutney.

Fast food

• Customise pasta with extra veggies and red sauce instead of white sauce.
• Order thin crust low cheese pizza with extra grilled toppings.
• Burger, avoid top bun. Order burger with grilled tikki. Ask for extra veggies instead of mayonnaise.

Desserts

• Choose fresh fruit custard, low fat fruit yogurt or sugar free ice cream or kheer.
• Share with someone to limit your portion

Check your blood sugar two hours after your meal. If it’s within target range, you can order the same thing again anywhere. If not, you can make adjustments next time.

The writer is the COO, HealthCare at Home