If you are a diabetic, be particularly careful about the salt content of the food when you eat out. This is because high salt content is linked to disorders such as high blood pressure which can cause heart disease and stroke. More than two out of three deaths due to diabetes are attributed to heart disease and stroke. With some tips for dining out with diabetes, you can ensure that your salt intake is under control.
Tips to control salt intake when eating out with diabetes
- Instead of soups and broths as appetisers, choose fruits and vegetables. Avoid breads and rolls that have a salty or buttery crust.
- If you want to have salads, choose only fresh fruits and vegetables for the same.
- Salads with pickles, seasoned croutons, salted seeds, pickles, canned vegetables, marinated vegetables and cheese should be avoided.
- Have as little salad dressing as you can.
- Ask the waiter about the method of cooking of the various dishes and choose the low-salt ones.
- Your foods should be plain and include grilled or broiled dishes.
- Do not order a dish if it contains casseroles, sauces, gravies or mixed dishes.
- Request your food to be prepared without salt and monosodium glutamate (MSG).
- Condiments such as olives, pickles and garnishes are full of salt. So, they should be avoided.
- Simple potatoes, noodles and plain vegetables should be preferred over complex dishes.
- Buffet-style restaurants or diners should be avoided as you are most likely to request special food preparation.
Other than these tips, diabetics should also be aware of managing their food in the theme restaurants that they visit. For example, Chinese restaurants are one of the most popular ones in India. Dining out tips for people with diabetes for a Chinese restaurant would be just a little different. It would include:
- Choose foods that are not full of breads or deep fried with fats.
- If you are visiting a buffet-style Chinese restaurant, look for one where you can pick out only the healthy food items. You should be able to ask about the method of a particular dish’s preparation.
- Even soy sauce has up to 600 mg of sodium. So be particularly wary of the various sauces.
- Chinese food can be particularly harmful to your diabetes symptoms such as blood glucose level. This is because many of the dishes have hidden sugar. So, ask your waiter to suggest foods that contain less of sugar or cornstarch.
You need to be able to control your portion size when dining out. This is one of the most important eating tips for diabetes because even if you are able to find low-salt dishes, you need to limit your food intake to manage your salt or carbohydrates intake.
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