Eating Out (or In) Without Spiking Blood Sugar

How to stick to diabetes remission principles—wherever you eat

You don’t need to give up eating out, enjoying meals with friends, or appreciating your favourite cultural dishes to work toward diabetes remission. Once you understand the 8 Common Principles of Diabetes Remission, you can adapt them to almost any setting.

Here are some practical tips and food swaps for different styles of cooking.

North American-Style Food

Think fast food, diners, pubs, or backyard BBQs.

Burgers: Go bunless! Ask for your burger lettuce-wrapped or served in a bowl with all the toppings.
Pizza: Eat the cheesy, meaty, veggie toppings—leave the crust. Or look for a low-carb “crustless” pizza bowl if available.
Chicken or fish: Choose grilled, baked, or roasted instead of breaded and deep-fried.
Grilled meats: Steak, pork chops, lamb chops are great choices. Get it served on bed of vegetables or salad.
Sides: Swap fries for a green salad, coleslaw (if unsweetened), or grilled vegetables.
Drinks: Water, sparkling water, or unsweetened iced tea.

Italian Food

Italian food isn’t just about pasta—there’s plenty that fits a lower-carb diabetes remission friendly lifestyle.

Skip the bread basket. Or if you really want a bite, take one and move it aside.
Antipasto platters are your friend—load up on olives, cheese, cured meats, grilled vegetables.
Main dishes: Choose grilled or baked meats, fish, or seafood. “Secondi” options are usually protein-focused. Chicken piccata, beef carpaccio, osso bucco are also great choices.
Pasta: If you must, ask for a small portion as a side. Request “double protein, half pasta” where possible.
Sides: Ask for sautéed spinach, grilled zucchini, or a side salad instead of pasta.
Sauces: Tomato or olive oil-based sauces are better than creamy or sweet ones.
Dessert: Enjoy a small cheese plate or espresso.

Greek Food

The original Mediterranean diet can be wonderfully aligned with remission-friendly eating—just watch the starches and sweets.

Grilled meats: Souvlaki (grilled meat skewers) and lamb chops are excellent choices—high in protein, low in carbs.
Salads: A Greek salad (horiatiki) with tomatoes, cucumber, olives, feta, and olive oil is perfect—just skip the bread.
Dips: Tzatziki, melitzanosalata (eggplant dip), and skordalia (garlic dip—watch for potato) can be great in moderation. Use sliced cucumbers or olives instead of pita for dipping.
Moussaka: Ask if it’s made with a béchamel topping—this can add starch. If you try it, have a small portion.
Spanakopita & tiropita: Delicious but wrapped in pastry. Best enjoyed only occasionally and in small amounts.

Vegetable dishes: Try briam (roasted vegetables), grilled eggplant, or green beans stewed in tomato sauce.
Avoid: Pita bread, rice-stuffed grape leaves (dolmades), sugary desserts like baklava.
Dessert alternative: Ask for a small plate of Greek yogurt with nuts and a few berries (skip the honey).
Drinks: Water, soda water with lemon, or unsweetened herbal teas like mountain tea.

Indian Food

Rich in flavour and options—but many traditional carbs in South Asian cuisine can add up.

Breads: Skip or limit naan, chapati, and roti. Choose papadum instead (lower carb and more protein).
Rice: Keep portions small. Ask for half the rice, double the dal or protein.
Dal: Lentils are higher in carbs than meats but also full of fiber and nutrients. Pair with non-starchy veggies.
Tandoori meats: Great option—grilled, flavorful, and low in carbs.
Avoid: Sweet chutneys, creamy kormas, sugar-laden chai.
Drinks: Choose water, sparkling water, plain lassi (unsweetened), or unsweetened tea.

Mexican Food

Mexican cuisine can be deliciously compatible with a low-carb approach.

Tacos: Ask for a taco bowl or lettuce-wrapped tacos—skip the tortilla.
Fajitas: Perfect! Load up on grilled meat, peppers, onions. Skip the tortillas and rice.
Beans and rice: Choose one or the other in smaller portions—or skip both and add more protein.
Guacamole & salsa: Yes, please! Dip veggies instead of chips.
Enchiladas/burritos: Opt for a bowl version without the tortilla.
Drinks: Avoid sugary margaritas or soft drinks. Choose sparkling water with lime.

Chinese Food

Many classic Chinese dishes contain hidden sugars or starches—but there are workarounds.

Avoid: Battered, deep-fried, or sweet-and-sour items.
Choose: Stir-fried meat or tofu and vegetable dishes (ask for light sauce or sauce on the side).
Rice & noodles: Ask for double vegetables instead of rice, or skip altogether.
Soup: Egg drop or hot and sour soup can be good choices—check if starch has been added.
Dim sum: Be cautious—many items have hidden carbs. Stick to steamed or grilled protein-rich options.
Drinks: Enjoy the green tea! It’s great for metabolic health. Or have water or sparkling water.

Japanese Food

A fresh, clean cuisine with many good low-carb options.

Sashimi: A top pick—pure protein.
Sushi: Avoid rice rolls, but some restaurants offer cucumber-wrapped or rice-free versions.
Grilled items: Yakitori (grilled skewers), miso soup, or grilled fish are great choices.
Vegetable dishes: Edamame is a healthy, protein-rich snack. Gomae is blanched spinach in a sesame sauce that is delicious and low carb. Seaweed and daikon salads are also good choices.
Avoid: Tempura, rice bowls, sweet sauces (like teriyaki).
Drinks: Green tea, water, or sparkling water.

Eastern European Food

Hearty and satisfying—but with plenty of hidden starch.

Meats & sausages: Enjoy them grilled or roasted.
Cabbage rolls: Skip the rice-filled ones—opt for meat-and-veg fillings.
Soups: Choose broth-based over creamy or starchy ones. Borscht without potatoes is a good option.
Sides: Choose sauerkraut, sautéed greens, or cucumber salad over dumplings or potatoes.
Avoid: Perogies, knishes, or sweetened breads.

General Tips for any meal

Don't be afraid to ask for modifications. Most restaurants are happy to make swaps. With friends and family just ask for small portions or items on the side.

Focus on protein and non-starchy vegetables. Those are your anchor.

Skip the sweet drinks. Water or sparkling water is always a great choice. Add a wedge of lemon or lime. Unsweetened tea or coffee is also a good alternative.

Enjoy the occasion. Choose what works for you today, and let go of perfection. Do your best but know that you can be stricter tomorrow.