As we continue our series in fast-food options, it seems like the life of a person with diabetes revolves around food. Now, due to the diabetes, you have to preplan every meal. Every mouthful becomes a deliberate choice. Maybe going back to the easy, mindless eating is a temptation.
One way to be sure that temptation isn’t too great is make the decision about what to eat, beforehand. While you are in the situation, being asked for a decision, it can be easy to slip into old, unhealthy habits.
So, here’s some more tips for staying on-plan and keeping your glucose levels controlled, no matter where you eat.
Watch out for the obvious unhealthy choices. A double quarter pounder with cheese advertises the 770 calories with 45 grams of fat right in its name. A more subtle mistake starts with chicken. Chicken is supposed to be good, but a Sweet BBQ Bacon with Buttermilk Crispy Chicken Sandwich, not so much. It even tops the burger with 810 calories, and a huge slice of 81 g of carbs.
A much better choice starts with a regular burger, at 250 calories with just 8g of fat. Even a cheeseburger is okay with 300 calories and 12 g of fat. Try them side-by-side (cut in half) to see if the cheese really adds anything as far as you are concerned. Many people find it doesn’t, so it’s not worth the extra carbs and fat. Side salads are an excellent choice. Check the stats on the dressing as they are all different, or bring your own.
KFC is famous for all things breaded and deep fried. One piece is fine, but more than that is a problem. So, either restrict yourself to just one piece, or stay away from the regular offerings. A single piece of the Original Recipe, with a salad or green beans is what works, if you insist on the breaded and deep fried.
Likewise, all combos and “big box” meals are too much food. Especially because you need to control your blood sugar. “Extra crispy” is the worst.
So, either don’t eat much, or stay away from the breaded options. Yes, they have naked chicken. The unbreaded sandwich, a Kentucky Grilled Chicken scores a respectable 210 calories with 7 grams of fat. There’s other grilled options, too. Just read the menu at home online before you head out.
Everything chicken is not necessarily healthy. Eliminate anything that is fried, right off. Small servings of half a dozen nuggets is okay, occasionally. It can feel like less food than you need, so other healthier options work better.
Anything off the grill is better than anything fried, unless it is smothered in cheese and bacon. Then, consider it the same as fried, so just skip it, too.
The standard Grilled Chicken Sandwich comes in with 310 calories and 6 grams of fat, so it is a reasonable choice. The Grilled Chicken Wrap is second best with 350 calories and 14 grams of fat.
It maybe seems like a drag to have to make constant, deliberate choices about food. Deciding before you are faced with the menu in had (or on the board) makes that easier.