People with diabetes can benefit from limiting or avoiding fast food intake. When getting fast food, choices such as a side salad instead of fries may help someone manage their blood sugar.
Diabetes affects the body’s ability to produce and use insulin. Insulin is necessary to regulate glucose (sugar) levels in the blood and use this sugar to fuel the body’s cells.
Without insulin, the body cannot process blood sugar, which comes from carbohydrates in the diet, so diet is important for managing diabetes and preventing complications.
Fast foods are usually high in calories, fat, sugar, salt, and processed carbohydrates and low in useful nutrients, such as fiber, vitamins, and minerals.
However, by making smart decisions, it is possible for someone with diabetes to enjoy their favorite foods — including fast foods — from time to time and in moderation.
Healthy diet choices are important for diabetes management. Processed or fast foods may have the following effects or qualities that someone with diabetes may need to consider:
- Rapid effect on blood sugar levels: Highly processed foods that are high in simple and refined carbs and low in fiber break down and absorb quickly in the body, which
can causeTrusted Source a rapid rise in blood sugar levels. - Large portion sizes: Fast foods
frequentlyTrusted Source come in large portions, which may lead people to overeat. People with diabetes may need to consider this and make adjustments to manage their blood sugar. - Weight gain: People who frequently eat large amounts of processed or fast food may gain weight. Excess weight and body fat are risk factors for type 2 diabetes, which accounts for
90% to 95%Trusted Source of all diabetes cases in the United States. - High blood pressure: Fast food is usually very high in sodium (salt), which
can contributeTrusted Source to high blood pressure. High blood pressure may alsoincreaseTrusted Source the risk of type 2 diabetes. - Triglyceride levels: Processed and fast foods can be high in trans and saturated fats, which may raise triglyceride levels, a type of fat present in the blood. High triglyceride levels can
increaseTrusted Source the risk of type 2 diabetes.
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Although there were limitations to the study, including not being able to account for non-residential exposure to fast food outlets, researchers suggest the results highlight the need for governments to consider the potential adverse effects of fast food exposure.
Saturated fats
The American Diabetes Association (ADA) recommends eating less saturated fats to lower the risk of heart disease, which can be a complication of diabetes.
Saturated fat can raise blood cholesterol levels and triglyceride levels. The ADA recommends that less than 10% of a person’s daily calorie intake comes from saturated fats.
For example, a person eating a 1,800-calorie diet should aim to consume fewer than 20 grams of saturated fat daily. This can be challenging on a diet containing processed or fast foods.
Sources of saturated fat include:
Trans fats
Trans fats can also cause high cholesterol levels, and the ADA recommends eating as little as possible. Processed or fast foods that contain hydrogenated oil or list a liquid oil first in their ingredients may be high in trans fats.
A 2021 review highlights various adverse health effects of trans fatty acids, including increased insulin resistance, particularly in people with diabetes, and increased systemic inflammation.
Sources of trans fats can include:
- cookies
- fast food items, such as fries
- margarine
- muffins and cakes
- shortening
- crackers and chips
When calculating the amount of trans fat in a product, food producers can label their food as containing 0 grams (g) of trans fat if it contains
In
Similarly, in 2015, the
Starting in 2018, the FDA banned manufacturers from adding partially hydrogenated oils to foods with a final compliance date of 2021.
Carbohydrates
Understanding the quantity and type of carbohydrates someone consumes
Heavily processed and fast foods may contain added sugar, a fast-acting carbohydrate that can quickly spike insulin levels.
They may also contain refined rather than whole grains and lack the nutrients and fiber that slow the body’s breakdown of carbohydrates.
The quantity and types of carbohydrates that someone with diabetes should consume varies from person to person. It depends on several factors, including:
- height
- weight
- activity levels
- medications
A doctor or dietitian can advise on a suitable amount for each person.
Education and preparation can help people with diabetes make the best choices for them when eating out or choosing fast food.
Below are 15 tips that people with diabetes can try:
- Many restaurants, particularly large chain restaurants, publish the nutrition content of their food online. People can check these websites before eating out or request nutritional information at the restaurant.
- Make special requests to adjust meals. For example, ask servers to leave out certain items or swap them for others, such as swapping fries for a side salad.
- Avoid deluxe or super-size portions in fast food restaurants. These may save money but are typically higher in calories and can increase the chance of overeating.
- Ask for meals without full-fat dressings or sauces, such as mayonnaise, ranch, or other creamy sauces, or ask for sauces on the side to limit consumption. Some sauces may contain added sugar, so people may need to check the ingredients.
- Choose a salad or veggie-based meal, where possible, with grilled chicken, fish, tofu, or beans. Add a low fat dressing on the side.
- Order burgers without cheese. Ask for extra salad toppings instead, if desired.
- Try an open-faced burger with only half of a bun or no bun. Alternatively, people can opt for a lettuce wrap.
- Choose sides wisely. Instead of french fries or potato chips, opt for side salads, fresh fruit, or raw vegetables.
- Pizzas are more healthy if they have whole wheat thin crusts, vegetable toppings, and light cheese or no cheese at all. One tip is to consume a side salad before eating pizza, as this can help prevent overeating.
- People may benefit from avoiding fried or breaded fish or poultry and instead choosing grilled or broiled versions.
- When eating from salad bars, choose non-starchy vegetables, such as leafy greens, carrots, bell peppers, broccoli, and cucumber. Nuts, seeds, and avocado are healthy fat options. Avoid or limit cheese, bacon, and mayonnaise-based foods.
- Sodas, smoothies, and fruit juices can trigger blood sugar spikes. Plain or sparkling water or unsweetened tea may be better choices.
- Restaurant portions tend to be oversized. A person may benefit from learning about portion sizes, sharing main dishes, or taking half of their meal home to eat later.
- Use the “plate method”: Fill half a 9-inch plate with non-starchy vegetables, one-quarter with lean meat, fish, tofu, or beans, and one-quarter with whole grains and starchy vegetables. Add a piece of fruit and a cup of low fat milk or water.
- Drink a glass of water before eating out at restaurants or eating fast food. This may help avoid overeating.
The following menu items from a selection of the most popular fast-food restaurants may represent more healthy choices for people with diabetes:
- Burger King: a Whopper Jr. sandwich without mayonnaise, with apple slices
- Chick-Fil-A: a grilled chicken sandwich without mayonnaise, with a large fruit cup
- Chipotle: a chicken or tofu burrito bowl with black beans, fajita vegetables, tomato salsa, lettuce, and a half portion of guacamole
- McDonald’s: a Quarter Pounder without cheese and a side of apple slices
- Papa John’s: 2 slices of a 14-inch custom thin pizza with olives, peppers, onions, tomatoes, mushrooms, light pizza sauce, and light cheese, with a small side salad as an appetizer
- Starbucks:
- For breakfast: the Berry Trio Yogurt or oatmeal with berries and mixed nuts and seeds
- For lunch: the Zesty Chicken & Black Bean Salad Bowl
- Drink options: unsweetened herbal teas, a Caffè Americano, or a plain, short, skinny latte with a drizzle of honey
- Subway: 6-inch Veggie Delite with lettuce, tomatoes, green peppers, cucumbers, onions, and a fat-free dressing
- Taco Bell: the Breakfast Soft Taco with eggs and cheese
People with diabetes can still enjoy fast foods, but it is best to do so in moderation. Limiting portion size and fast food frequency and making diabetes-friendly substitutes can help people manage their blood sugar.
Processed and fast foods are often high in calories, saturated or trans fats, and refined carbohydrates, which can adversely affect health and pose challenges to diabetes management.
People with diabetes can also speak with a doctor or dietitian if they are finding dietary management challenging or want more tips on food choices for their condition.
