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The Best Foods for Diabetics to Order at Restaurants or When Eating In
The Best Foods for Diabetics to Order at Restaurants or When Eating In
- Jason K
Living with diabetes doesn’t mean you have to give up dining out or ordering your favorite meals—but it does mean being smarter about your food choices. Whether you’re sitting down at a restaurant or ordering takeout, knowing what to look for on the menu can make a big difference in your blood sugar control and overall health.
This guide will walk you through the best foods for diabetics to order at restaurants, how they interact with common diabetic medications like Ozempic, Metformin, and Mounjaro, and how you can enjoy a meal out without spiking your glucose levels.
Why Food Choices Matter for Diabetics
Every meal impacts your blood sugar. For people with Type 2 diabetes, especially those on GLP-1 medications like Ozempic or Mounjaro, food isn’t just fuel—it’s a key part of your treatment plan.
Making the right food choices can:
Keep your blood sugar within a healthy range
Reduce insulin resistance
Support weight loss and cardiovascular health
Improve how well your diabetes medications work
On the flip side, eating high-carb, sugary, or greasy meals can cancel out the benefits of your medication and even lead to dangerous highs or lows in blood glucose.
General Guidelines for Eating Out with Diabetes
Before diving into specific cuisines, keep these general rules in mind:
Stick to low-glycemic carbs (brown rice, quinoa, lentils)
Focus on lean proteins (grilled chicken, fish, tofu)
Ask for dressings/sauces on the side
Watch your portion sizes—restaurant servings are often 2–3x bigger than needed
Skip the sugar-sweetened drinks—choose water, unsweetened tea, or sparkling water
If you’re on medications like Ozempic or Mounjaro, which slow gastric emptying, smaller meals can also help reduce side effects like nausea or bloating.
Best Diabetic-Friendly Restaurant Choices by Cuisine
American / Diner
Order:
Grilled chicken sandwich (no bun or with whole grain bread)
Side salad instead of fries
Bunless turkey burger
Omelets with veggies (ask for egg whites if you want less fat)
Avoid:
Fried chicken, loaded nachos, milkshakes
White bread, hashbrowns, biscuits
Medication Tip: If you’re on Metformin, skipping greasy, high-fat meals can reduce the risk of GI side effects.
Mexican
Order:
Grilled chicken or shrimp fajitas (no tortilla, or use 1 corn tortilla)
Taco salads (without fried shells)
Black bean soup or veggie burritos (hold the rice)
Guacamole with raw veggies instead of chips
Avoid:
Queso dip, chimichangas, fried tacos, white rice, refried beans
Medication Tip: GLP-1s like Mounjaro or Wegovy can reduce appetite, so listen to your body—you may be satisfied after just one taco or a half-portion.
Asian / Chinese / Thai
Order:
Steamed vegetables with tofu or shrimp
Stir-fries with lean meat, extra veggies, and brown rice
Sushi rolls with cucumber, avocado, or fish (avoid tempura)
Pho with lean protein and no noodles (ask for extra veggies)
Avoid:
Sweet and sour sauces, General Tso’s chicken, white rice
Fried egg rolls, sugary bubble teas
Medication Tip: Be cautious with sugar-heavy sauces if you’re taking insulin or sulfonylureas, as they can cause hypoglycemia.
Italian
Order:
Grilled chicken or fish with steamed vegetables
Spaghetti squash or zoodles with marinara
Small portion of whole wheat pasta with tomato-based sauce
Caprese salad, minestrone soup, or grilled eggplant
Avoid:
Cream-based sauces, garlic bread, breaded chicken parmesan, large pasta dishes
Medication Tip: Ozempic and Rybelsus help reduce sugar absorption and cravings—use this to your advantage to skip dessert or high-carb sides.
Middle Eastern / Mediterranean
Order:
Grilled chicken or lamb skewers
Hummus with raw veggies
Greek salad with olive oil and lemon
Falafel wrap in whole wheat pita (split with someone if portion is large)
Avoid:
White pita bread, fried falafel (in excess), heavy tahini sauces
Medication Tip: Wegovy works best with a low-fat, fiber-rich diet—Mediterranean cuisine is a great match.
Best Takeout Tips for Diabetics
When ordering in:
Choose small plates or “build your own” options
Avoid deep-fried dishes, sugary drinks, and creamy sauces
Read nutrition labels or calorie counts when available
Order extra vegetables or lean protein sides to balance out meals
Apps like MyFitnessPal or Carb Manager can help track carbs and blood sugar impact before you order.
Food and Medication: A Two-Way Street
Remember: Your diabetic medication and your meal plan work hand-in-hand. For example:
Ozempic, Mounjaro, and Rybelsus work best with a lower-carb, high-fiber diet
Metformin is better tolerated with food
Insulin or sulfonylureas require carbohydrate balance to prevent low blood sugar
Overeating while on GLP-1s can cause nausea, while skipping meals can leave you weak or dizzy. Eating consistently and thoughtfully helps medications work more effectively.
Save on Diabetic Medications When Ordering from Canada
Eating smart is just one part of managing diabetes. If you’re looking to cut the cost of your GLP-1 or oral medications, consider ordering from Canada.
Through Over the Border Meds, U.S. patients can access:
Ozempic 1 mg for ~$419 (vs $1,200+ in the U.S.)
Mounjaro 10 mg for ~$699
Rybelsus 14 mg for ~$295
Trulicity, Metformin, and more at discounted prices
Just upload your U.S. prescription, and your medications are shipped directly to your home. Use coupon code Hello10 for 10% off your first order.
👉 Visit Over the Border Meds to start saving.
Final Thoughts
Dining out with diabetes is absolutely possible—with a little planning. From grilled proteins and vegetables to healthy swaps and portion control, you can still enjoy your favorite cuisines while protecting your blood sugar levels.
Combine smart food choices with your prescribed diabetic medications, and you’ll be taking a powerful step toward long-term health.
📌 Need to refill your medication? Check prices and order online at Over the Border Meds.