We all know fast-food serve foods high in carbs, sodium, fat, and sugar, but it doesn’t mean that you can not go to Wendy completely, even if you have diabetes.

Fast food does have many benefits like we can get it anywhere if we are out or on a road trip. Sometimes we don’t find any option for a meal or we are at the airport so it becomes necessary to go for a fast food option.

You don’t need to stick on just grilled chicken or salads, there is an option of burger with fries too! We want to share dietitian-approved menu recommendations for each of the most popular chains.

Here are some tips. If you want to eat a burger, order a junior-size patty and toss half the bun to spare some carbs. Fast-food restaurants have many user-friendly menus that you can customize to create your low-calorie food and view nutrition info for your entire meal in real time, or to search for items based on specific criteria, like “under 500 calories,” “at least 10 grams protein” or “sodium less than 800 mg,” etc.

Also, always see sodium intake in your meal, carefully consider the condiments, which are often hidden sources of sodium, sugar, and carbs like, a Burger King ketchup packet has 125 mg of the salty stuff). Low-calorie and/or low-fat salad dressing typically relies on added sugar for flavor, so always check the label before adding it into your salad.

EatingWell has shared some beneficial meal for the people with diabetes

What to order at Taco Bell:

– Fresco-Style Soft Tacos with Fire-Grilled Chicken (not shredded)

Add tomatoes, lettuce, onions, pico de gallo. If you add the optional hot sauce, it adds 90 mg sodium. Adding guacamole adds 70 calories, 210 mg sodium, 6 g fat, and 3 g carbs.

TOTAL (2 tacos): 300 cals, 8 g fat, 2.5 g sat fat, 910 mg sodium, 36 g carbs, 5 g fiber, 22 g protein

– Fresco-Style Crunchy Beef Tacos

Don’t add the cheese, but add lettuce, tomato, pico de gallo and onion. Add an order of black beans for 5 grams of filling fiber, 80 calories, 1.5 grams fat, 12 grams carbs, 200 mg sodium, and 3 grams protein.

TOTAL (2 tacos): 310 cals, 15 g fat, 4.5 g sat fat, 610 mg sodium, 32 g carbs, 9 g fiber, 13 g protein

– Power Menu Bowl – Veggie

TOTAL: 480 cals, 19 g fat, 5 g sat fat, 940 mg sodium, 65 g carbs, 13 g fiber, 14 g protein

– Vegetarian Double Tostada

TOTAL: 270 cals, 11 g fat, 4 g sat fat, 660 mg sodium, 32 g carbs, 8 g fiber, 12 g protein

What to order at Burger King:

 

– Whopper Jr.

Ask for no cheese or mayo on your burger.

TOTAL: 240 cals, 10 g fat, 3.5 g sat fat, 330 mg sodium, 27 g carbs, 1 g fiber, 13 g protein

– MorningStar Farms Veggie Burger

Avoid adding the mayo. This sandwich is a great source of plant-based protein and provides a decent amount of fiber, but it’s not always available in the menu so you might have to ask for it.

TOTAL: 310 cals, 8 g fat, 1 g sat fat, 910 mg sodium, 41 g carbs, 5 g fiber, 21 g protein

What to order at Chipotle:

– Salad Bowl with Chicken

It includes black beans, double fajita veggies, extra lettuce, and tomatillo green-chili salsa. This is a low-calorie, high-protein, high-fiber meal.

Ask for a half portion of guacamole (115 calories, 11 g fat, 2 g sat fat, 4 g carbs, 3 g fiber, and 185 mg sodium), which is good in flavor and provides heart-healthy monounsaturated fats to better aid in nutrient absorption. Top your salad with the salsa and guacamole and give it a stir for a creamy, delicious alternative to salad dressing.

TOTAL (without guacamole): 370 cals, 8.5 g fat, 3 g sat fat, 1,080 mg sodium, 37 g carbs, 10 g fiber, 42 g protein

– Make It a Veggie Bowl

If you’re a vegetarian, order the Salad Bowl with Chicken, but ask for a double portion of black beans instead of chicken.

What to order at Starbucks:

– Tomato & Mozzarella Panini

It’s difficult to neglect the combination of fresh mozzarella, tomato, and basil, especially when it’s served warm on toasted focaccia and has less than 400 calories. Pair it with the Seasonal Fruit Blend cup for extra antioxidants and fiber.

TOTAL: 350 cals, 13 g fat, 5 g sat fat, 580 mg sodium, 42 g carbs, 3 g fiber, 15 g protein

– Eggs + Cheese Protein Box

Cage-free hard-boiled eggs, sliced tart apples, grapes, and white Cheddar cheese with multigrain muesli bread and honey peanut butter combine to make this a perfect grab-and-go option.

TOTAL: 470 cals, 25 f fat, 7 g sat fat, 540 mg sodium, 40 g carbs, 5 g fiber, 21 g sugar, 23 g protein

– Chicken & Quinoa Protein Bowl with Black Beans and Greens

This bowl is a great source of wholesome ingredients, plus enough protein and fiber to satisfy your hunger for hours. Use half the dressing to lower the sodium content or skip it entirely and buy the “Avocado Spread” for a creamy, heart-healthy dressing with 90 calories, 8 g fat, 5 g carbs, 4 g fiber, and 210 mg sodium.

TOTAL: 420 cals, 17 g fat, 3 g sat fat, 1,030 mg sodium, 42 g carbs, 9 g fiber, 27 g protein.

 

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