Christina Palmasan explains how to order at restaurants without spiking your blood sugar: build your meal around protein and non-starchy vegetables, skip the bread basket and fries. Protein and fiber keep glucose steady while refined carbs trigger rapid spikes.
when you're eating out, the two main categories of food that you want to focus on are protein and non-starchy veggies. So, you know, if you were going out to dinner and you wanted to get a salad, for example, you can get a nice big salad with maybe some, you know, spinach or romaine, and maybe it has some tomatoes and cucumbers on it, and then you add that piece of protein. Or maybe it's a piece of grilled fish or chicken or steak, and you have some non-starchy veggies like broccoli, a side salad, sautéed veggies on the side. Those are the two most important categories to focus on in an eating out setting because, you know, those are going to be ones that can obviously get you that protein, get you that healthy fiber, and have a really stable blood sugar response. What you want to be most mindful of, of limiting or avoiding, is going to be categories of food that fall underneath carbohydrates. So of course the refined carbohydrates, so, you know, staying away from the bread basket, perhaps the french fries or a pasta dish. These are going to be refined carbohydrate-rich foods that are going to have the greatest impact on your blood sugar and likely cause more of a higher glycemic response or higher blood sugar spike.
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