If you are living with diabetes or dealing with prediabetes, diet is one of the most daunting challenges everyday; even more so if you are eating out in a restaurant. Prevention magazine seeks the help of Sam Talbot, chef and author of “The Sweet Life: Diabetes without Boundaries,” in providing helpful tips in selecting dishes on menus.
As a diabetic himself, Talbot does not let his condition get in the way of his love for food. He advises about being smart about what you choose; and since he is a chef, he knows the tricks on what foods to avoid just by looking at the menu.
Au gratin – Any dish with “au gratin” or “gratinée” in the name or menu description should be avoided. It usually means the food is loaded with cream and cheese.
Battered – Battered battered dishes are dredged in flour, eggs, and butter before frying.
Basted – Roasted meat dishes labeled with this cooking technique means that it has been moistened with pan drippings, stock, butter, or some sauce high in high fructose syrup and molasses.
BBQ – Barbecued meat is basted with sugar-loaded BBQ sauce and is usually piled on several times during cooking.
Cocktails – Alcoholic drinks mixed with sugar-loaded fruit juices should never be on top of your to-drink list.
Creamed – Vegetable dishes with thick, buttery sauces cancel each other out. You would not be able to enjoy the nutritional benefits of the veggies because of its fatty and calorie-loaded sauce.
Croutons – Tell the server to skip the croutons so you could cut on refined carbs.
Dessert – Ask the server if the restaurant can fix a fresh fruit plate, even if it is not on the menu. Fruits such as apples, oranges, pears, fresh peaches, and strawberries are delightful for diabetics. Top it off with a dollop of fresh ricotta cheese.
Duck sauce – This savory sauce is high in high fructose corn syrup and sugar.
Fat-free or gluten-free – Despite the absence of two of diabetic’s nightmares, food items labeled “fat-free” and or “gluten-free” are not recommended. To make up for the lack of fat and wheat, these products have more sugar to make it fat-free or add even more fat for gluten-free foods.
Flash-friend, wok-fried, skillet-fried – No matter how fancy these adjectives may sound, fried food is the same in whatever cookware it is cooked in.
Fried rice – If you are going to indulge with this fatty and carb-loaded Asian fare, ask the server to swap white rice for brown rice.
Liquor – Here’s a pro tip in choosing alcohol for diabetics: the clearer, the better. The likes of vodka, gin, and whiskey are better in terms of calories.
Pasta – Most restaurants will give you about five servings of pasta in just one plate. Instead, ask for a small side portion and make sure it is made with whole-grain pasta.
Ranch or bleu cheese dressing – Never go for these thick, creamy dressings when eating a salad. Instead, request for some olive oil, vinegar, and some fresh lemon. Mix them together for a tangy vinaigrette.
Soft drinks – Stay away from soda completely, even the zero-calorie kind.
Soups with cream – Whether it is cream of corn, cream of asparagus, or cream of spinach, creamy soups are packed in fat. Instead, go for a vegetable-broth based soup.
Soy sauce – This food ingredient is high in sodium. Avoid any food that is cooked with it. If you cannot help it, however, substitute soy sauce with Bragg Liquid Aminos.
Stuffed – Any stuffed dishes are usually loaded with breadcrumbs inside it, which means it is high in carbohydrates and bad for your glycemic index.
Tempura – It is just the Japanese term for fried and breaded, a no-no for diabetics.
Source: Prevention