When it comes to diabetic dining information, there seems to be a dearth of guidance on the diverse international foods available in so many restaurants. You’ve probably read all about cutting back on French fries, steak, and fries…but what about falafel, sushi, and egg drop soup?
Like good American food, food from abroad is a double-edged sword. Some dishes are carb and saturated fat bombs, while others are perfect for people with type 1 or type 2 diabetes.
Here’s how to navigate an international menu if you have diabetes:
Mexican: Traditionally, Mexican food was made up of two main foods… corn and beans. Sadly, most American versions of Mexican food are piled high with additions like refined flour, oil, and sour cream.
Beans are an especially healthy food for diabetics as they are packed with fiber and minerals. Also, whole wheat and corn tortillas are also a healthy option in moderation.
One of the best dishes to order at Mexican restaurants is fajitas loaded with roasted vegetables and beans…but be sure to avoid the tortillas.
Chinese Food: Traditional Chinese takeout is not the place for most diabetics to find a healthy meal. Because they tend to load their food with MSG and unhealthy fats, you should look for more traditional Chinese restaurants that tend to serve more vegetables.
When you’re there, look for chicken dishes that are low in sodium or ask the cook to put less salt on the food.
Italian: Because they tend to be loaded with carbohydrates, many diabetics avoid all Italian dishes. This is not a bad plan, since pasta and lasagna are carbohydrate based.
However, if you’re looking for high-end Italian restaurants, you’ll see dishes on the menu like grilled vegetables with mozzarella cheese and arugula salad that are healthy, delicious, and although they lack pasta…they are Italian.
Japanese: When you think of Japanese food, rice might come to mind, but that is not an entirely accurate representation of Japanese cuisine.
Sushi, the quintessential Japanese import, is a healthy food for most people with diabetes… when eaten in moderation. The omega-3s from fish and the fiber from vegetables make sushi a great choice. However, some sushi places load up on white rice in an effort to cut costs. Order sushi with little or no rice and you will greatly increase the healthiness of the meal.
If you’re feeling adventurous, try Shabu Shabu. Shabu Shabu (literally translated as “splash, splash”) is a dining experience where you are given a bowl of boiling water and an array of raw ingredients. You cook them together yourself and enjoy the results.
Because you are controlling what you put in it, most of which is chicken, fish, and vegetables, Shabu Shabu is as healthy as you want it to be.
Thai: Thai food is becoming more and more popular and you may have one on the street from your house. Thai food tends to be healthier than other Asian cuisines, as the focus is on vegetables and lean cuts of meat.
To get even more health benefits from your Thai food, ask for more vegetables and brown rice… most Thai restaurants are happy to oblige.
People with type 2 diabetes don’t have to stop eating at restaurants that serve international cuisine… you just need to know which foods to avoid so you can manage both your weight and your blood sugar levels.