What are the most common menu modifications for customers with diabetes?

1 Choose whole grains

One of the first things you should look for when ordering at a restaurant is whether they have whole grain options for bread, pasta, rice, or other starches. Whole grains have more fiber, vitamins, minerals, and phytochemicals than refined grains, and they can help you feel fuller and lower your glycemic response. Ask for whole wheat bread, brown rice, quinoa, or other whole grains instead of white bread, white rice, or regular pasta. You can also ask for smaller portions or share with someone else to reduce your carb intake.

3 Load up on veggies

Vegetables are a great way to add color, flavor, texture, and nutrients to your plate, and they can also help you fill up without adding too many calories or carbs. Most non-starchy vegetables, such as leafy greens, broccoli, cauliflower, carrots, tomatoes, peppers, and mushrooms, have a low glycemic index and a high water content, which means they won't spike your blood sugar and they will keep you hydrated. You can order a salad, a vegetable soup, or a veggie-based appetizer as a starter, and ask for extra veggies as a side dish. Just be careful with the dressing, cheese, butter, or cream that may come with them, and ask for low-fat or light versions or use them sparingly.

4 Watch out for hidden sugars

Sugar is not only found in desserts, but also in many sauces, dressings, marinades, condiments, and beverages that restaurants use to enhance the flavor of their dishes. Sugar can raise your blood sugar quickly and add empty calories to your meal. To avoid hidden sugars, read the menu carefully and look for words like glazed, honey, sweetened, syrup, or barbecue. You can also ask your server for more information or request a sugar-free or low-sugar alternative. For drinks, stick to water, unsweetened tea, or diet soda, and limit your alcohol consumption to one drink per day for women and two for men.

5 Treat yourself wisely

Having diabetes doesn't mean you can never have dessert, but it does mean you have to be smart about it. Desserts are usually high in sugar, fat, and calories, and they can make it hard to control your blood sugar and weight. If you want to indulge in a sweet treat, follow these tips: share it with someone else, choose a small portion, eat it slowly and savor it, balance it with a low-carb meal, and check your blood sugar before and after. You can also opt for a fruit-based dessert, such as fresh fruit, fruit salad, or sorbet, which can provide some natural sweetness and fiber.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?