Eating out doesn’t have to derail your progress. With a little planning and the right mindset, you can enjoy a meal at almost any restaurant while still keeping your insulin levels in check. The key? Stick to whole foods, prioritize protein and healthy fats, and be mindful of hidden sugars and starches. Perfection isn’t always realistic—restaurants often use unhealthy oils, hidden sugars, and thickeners—but with the right knowledge, tools, and a little practice, you can make choices that keep you on track most of the time.

Plan Ahead

Research the Menu

Before heading to a restaurant, take a few minutes to check the menu online. Look for dishes that feature lean proteins, non-starchy vegetables, and healthy fats. Avoid meals with heavy sauces, breading, or sugary glazes.

Ask for Modifications

Don’t be afraid to customize your meal. Ask for grilled instead of fried, extra vegetables instead of starchy sides, and dressings or sauces on the side. Most restaurants are happy to accommodate dietary preferences—you just have to ask.

Choosing the Right Dishes

Focus on Protein and Vegetables

Your best bet is always a protein source like grilled chicken, steak, fish, shellfish, or tofu, paired with non-starchy vegetables like carrots, spinach, zucchini, or green beans.

Skip the Bread and Potatoes

Say no to the bread basket, and swap out fries, potatoes, pasta, or rice for an extra serving of vegetables or a side salad.

Opt for Healthy Fats

Avocados, olives, and nuts can add flavor and satisfaction to your meal while helping keep insulin levels low.

Watch Out for Hidden Sugars

Be Cautious with Sauces and Dressings

Many sauces and dressings contain hidden sugars, unhealthy oils, and thickeners like corn starch and flour. Stick to olive oil, lemon juice, or vinegar when possible, and request all sauces on the side.

Check for Added Sugars

Even foods that seem healthy can be packed with sugar—think BBQ sauce, ketchup, teriyaki glaze, or marinades. Ask how your food is prepared, and choose simple, seasoned dishes whenever possible.

Dessert and Drinks

Skip the Sugar Bombs

If you want something sweet, opt for a fresh fruit plate with a dollop of whipped cream or enjoy a square or two of dark chocolate at home later. This way, you satisfy your craving without an unnecessary insulin spike.

Choose Your Drinks Wisely

Water, seltzer, unsweetened iced tea, black coffee, or a glass of dry red wine are all great choices. Avoid sodas, fruit juices, and sugary cocktails. While straight liquor contains no carbohydrates and doesn’t directly spike insulin, it should still be avoided due to its impact on liver function, metabolism, and overall general health.

Stay Mindful and Enjoy the Experience

Remember, dining out isn’t just about the food—it’s about the company and the experience.

Restaurant-Specific Tips

Breakfast or Brunch

• Omelets loaded with vegetables and a side of avocado
• Scrambled eggs and bacon with a side of fruit

American

• Chopped salads with no croutons
• Caesar salads with no croutons, dressing on the side
• Chef salad with no croutons, dressing on the side
• Bunless burgers or lettuce-wrapped sandwiches
• Grilled chicken, steak, or fish with a side of vegetables

Cajun/Creole

• Focus on meats, proteins, and veggies—skip the rice
• Peel-and-eat shrimp and crawfish (skip the potatoes and corn)
• Blackened options over breaded dishes
• Raw oysters (skip the saltines and eat them right from the shell!)
• Boiled and steamed crab legs dipped in real butter (not the fake stuff they give you at restaurants)

Fast Food

• Salads (skip croutons and sugary or creamy dressings)
• Lettuce-wrapped burgers instead of buns
• Grilled unbreaded chicken tenders or nuggets
• Jimmy John’s Unwich Sandwiches

East Asian

• Edamame and miso soup
• Sashimi or rice-less sushi rolls
• Hibachi meats with extra vegetables (no rice)
• Thai curries without rice or rice noodles
• Clear broth soups like pho (skip the noodles, add extra veggies and protein)
• Creamy coconut soups like Tom Kha
• Poké bowls without rice
• Beef and broccoli without the sauce (no rice)
• Stir-fried beef, chicken, or shrimp with veggies in soy sauce

South Asian

• Tandoori chicken
• Curry dishes served over steamed vegetables instead of rice
• Saag dishes (but avoid chickpea-based options and limit paneer)
• Swap out potatoes, naan, and rice for extra veggies

Italian

• Skip the bread
• Request sauces over sautéed spinach instead of pasta
• Grilled chicken or fish with marinara and roasted veggies
• Antipasti dishes with pickled vegetables, meats, cheese, and olives
• Avoid creamy soups and pasta-heavy dishes

Mexican

• Swap tortilla chips for raw veggies or chicharrones (aka pork rinds) with guacamole or salsa
• Order fajitas without tortillas and request extra peppers, onions, or pineapple
• Grilled chicken topped with enchilada sauce or salsa with fajita veggies
• Order tortilla soup (check for beans and corn) with out the tortilla chips
• Chicken caldo is a great choice, just skip the corn
• Add salsa, pico de gallo, or jalapeños for flavor
• Skip the beans and rice—ask for extra fajita vegetables instead

Final Thoughts

Eating out on a Low Insulin Lifestyle is not about perfection—it’s about making intentional choices that support your health. With a little planning, you can enjoy your favorite restaurants while keeping insulin levels in check. The more you practice, the easier it becomes.