When choosing healthier options at fast-food restaurants, you can enjoy the convenience while continuing to effectively self-manage your blood sugar. Image Credit: Conner Russell
Fast food is convenient, affordable, and often part of a busy lifestyle. However, many fast-food meals are high in refined carbohydrates and added sugars and are served in large portion sizes, which can make managing blood sugar more challenging for people with diabetes.
Carbohydrates (carbs) are the body’s main source of energy. During digestion, carbohydrates are broken down into glucose (sugar), which enters the bloodstream. Insulin (a hormone made by the pancreas) helps move glucose from the blood into the body’s cells, where it is used for energy.
For people living with diabetes, the body either does not make enough insulin or cannot use insulin effectively. As a result, glucose stays in the bloodstream, causing blood sugar levels to rise. Being mindful of the types and amounts of carbohydrates you eat can help you better manage blood sugar levels.
High-Quality Carbs vs Refined Carbs
Not all carbohydrates affect the body the same way. High-quality carbohydrates, which are composed of fiber, vitamins, and minerals, are digested at a slower rate, leading to a gradual increase in blood sugar and greater feeling of fullness. Examples of high-quality carbohydrates include fruits, vegetables, beans, oats, brown rice, and other whole grains.
Refined carbohydrates, on the other hand, have had most of their fiber and nutrients removed during processing, such as when the outer bran and nutrient-rich germ of a grain are removed to create a finer texture and longer shelf life. This causes them to be digested more quickly, which can lead to a faster rise in blood sugar. Refined carbohydrates include white rice, pastries, white bread, sugary cereals, chips, and many fast foods.
Many fast-food meals contain refined carbohydrates, such as white bread, buns, fries, pizza crust, chips, and sugary beverages. This can cause a faster rise in blood sugar, especially when eaten in large portions or paired with sugary drinks. Choosing meals that include whole grains, vegetables, beans, and lean proteins can help stabilize blood sugar levels and keep you feeling satisfied longer.
Understanding Carbohydrate Portions
Being mindful of the amount of carbohydrates you consume during meals and snacks can help support healthy blood sugar management. Because carbohydrate needs can vary from person to person, talk with your healthcare provider or registered dietitian to determine the amount that is right for you.
When eating fast food, taking a moment to check the nutrition information before ordering can help you make choices that fit your individual needs. Many restaurants post nutrition facts on their websites, and apps like CalorieKing make it easy to compare menu items and see how many carbohydrates, added sugar, and other nutrients are in your meal.
Added Sugar
There are many foods and beverages that have sugar added to them during processing or preparation. Consuming too many foods and beverages high in added sugar can make managing blood sugar more challenging.
Sugar-sweetened beverages, such as regular soda, sweet tea, and lemonade, are some of the largest sources of added sugar in the American diet. Added sugars are also commonly found in many ultra-processed and convenience foods, including desserts, sweetened cereals, sauces, and restaurant meals. Many fast-food menu items contain added sugar through beverages, condiments, sauces, and desserts.
Choosing water, unsweetened beverages, or sugar-free options are a great way to reduce the amount of added sugar you are consuming. Sauces, dressings, and other condiments can also be unexpected sources containing added sugar. Reviewing nutrition information before ordering can help you limit the amount of added sugar you consume when eating out.
What to Avoid When Eating Fast Food
When ordering fast-food options, there are several items to try to avoid. Fried foods, sugary drinks, and heavy sauces are often high in calories and added sugars, which can leave you feeling sluggish and hungry within hours after consumption.
Other aspects of eating out to avoid are the oversized portions. Many fast-food restaurants offer value sizes that are much larger than the recommended portion for a healthy lifestyle. To avoid spikes in blood sugar, try sticking to smaller, single-serving options.
Better Fast-Food Choices
The convenience of fast food makes it hard to avoid, especially while traveling or when away from home. One strategy to help manage your blood sugar when eating fast food is to choose grilled proteins instead of fried ones when available. Grilled chicken, fish, or other lean proteins are often lower in calories and saturated fat.
Choosing healthier side dishes is another simple strategy to utilize when eating out. Fast food meals are often served with French fries, chips, or even desserts. Consider choosing healthier options like fruit cups, steamed vegetables, or side salads when available to add more fiber, vitamins, and minerals to your meal.
You can also adjust your carbohydrate portions by choosing a smaller option or enjoying an open-faced sandwich with part of the bun removed. These small changes can help you better manage carbohydrate intake while still enjoying fast food.
Putting Fast-Food Strategies into Practice
The examples below demonstrate how these strategies can be applied when ordering from popular restaurants. Menu options, ingredients, portion sizes, and nutrition information may change over time, so review current nutrition information and choose options that best fit your individual needs, preferences, and your healthcare provider’s recommendations.
Mexican Grill-Style Restaurants
Choosing a bowl instead of a large tortilla wrap and adding vegetables can increase fiber while helping you be mindful of carbohydrate portions. A burrito bowl with a lettuce base, grilled chicken or steak, fajita vegetables, and tomato salsa is a balanced option when eating at Mexican grill-style restaurants.
Sandwich Shops and Delis
Choosing a smaller sandwich size with lean protein, such as grilled chicken or turkey, and adding plenty of vegetables can help create a more balanced meal. When available, choose whole-grain bread options and consider lower-sugar condiments such as mustard or vinegar instead of heavier sauces.
Burger Restaurants
Choosing grilled or lean protein options when available and pairing your meal with a lower-carbohydrate side, such as fruit or a side salad, can help create a more balanced meal. If ordering a sandwich or burger, consider swapping the bun for a lettuce wrap, choosing smaller portion sizes, and limiting sugary beverages.
Breakfast Restaurants and Coffee Shops
Carbohydrate heavy foods are staples at breakfast restaurants and coffee shops, but choosing more protein-rich options, such as egg-based breakfast bowls or wraps, can help satisfy hunger more. Pairing your food choice with an unsweetened or sugar-free beverage can help reduce added sugar intake and support healthier blood sugar levels.
When it comes to eating fast food, we should be mindful of the menu options that we choose, especially when managing diabetes. The best choice is one that fits your personal preferences, nutritional needs, and overall eating habits. Small, consistent changes can make a difference in supporting healthy blood sugar management.
Related Clemson Extension Resources
- Health Extension for Diabetes
- Fast Food & Take-Out Meals
- Choose Diabetes-Friendly Foods at Restaurants
- Nutrition Recommendations for Diabetes
References:
- American Diabetes Association. (n.d.) Nutrition and diabetes. https://diabetes.org/food-nutrition
- American Diabetes Association. (2026). What is the diabetes plate? https://diabetesfoodhub.org/blog/what-diabetes-plate
- Centers for Disease Control and Prevention. (n.d.) Choosing healthy carbs diabetes. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html
- Centers for Disease Control and Prevention. (n.d.) Healthy eating diabetes. https://www.cdc.gov/diabetes/healthy-eating/index.html
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary guidelines for americans, 2020–2025. https://www.dietaryguidelines.gov/
- U.S. Food and Drug Administration. (n.d.) How to understand and use the nutrition facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Authors:
- Hannah Shifflete, Rural Health and Nutrition, Chester and York Counties
- Elizabeth Josey, Rural Health and Nutrition, Lancaster and Fairfield Counties
- Conner Russel, UPIC Intern, Rural Health and Nutrition
- Megan Hamby, Student Intern, Rural Health and Nutrition
Reviewed by:
- Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences
- Melissa Bales, Extension Associate, Rural Health and Nutrition
- Ellie Lane, Extension Associate, Rural Health and Nutrition
