The Low-Carb Restaurant: Eat Well at Americas Favorite Restaurants and Stay on Your Diet

And don't be shy about asking for substitions. For example, if that broccoli and penne pasta dish sounds good to you, see if the kitchen will prepare it with whole grain pasta or give you more veggies and less pasta. Understanding what healthy portions sizes look like is one of the best ways to eat healthy at a restaurant. Experts say measuring food at home with measuring cups and spoons is very helpful.

If you're really ambitious, you could also use a food scale. Everyday items can be great visuals, too. Work with your dietitian and diabetes educator to find out what other techniques or products might work best for you. Talk to your healthcare provider to see of alcohol is safe for you to consume.

Alcohol has extra calories, so it is important to factor that into the entire meal—cutting back on the side dishes can help to balance the calories. If it is a mixed drink, the mixer can lead to a rise in blood sugars," warns Hess-Fischl explaining how alcohol is metabolized in the body. Carbs, protein and fats are digested in the stomach and travel to the intestines where they are broken down and used as fuel," she says.

While the liver is busy processing it, the organ does nothing else. Our liver is our storage unit for sugar so while the alcohol is being processed, no sugar is delivered to the blood stream. While one drink may not have a tremendous impact on blood sugars, large quantities can shut the liver off for hours, leading to lower blood glucose levels or even hypoglycemia , Hess-Fischl explains. Can I Order Dessert? Yes, you can have dessert!

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As long as you take it into consideration when planning how to spend your carbs for the meal. If you'd like to eat a dessert, order a low-carb entree such as a piece of broiled fish and steamed veggies. To really save on carbs, Hess-Fischl recommends skipping the before-dinner bread sticks.

And avoid creamy pasta or rice dishes and breaded entrees.

Another way to enjoy dessert is to share it with others ask for extra spoons! Healthy eating when you have diabetes is no differenty than for the general population.

Dessert should be an occasional treat—not a daily indulgence. If you decide to enjoy dessert, be sure to take into consideration the healthfulness of the rest of the day. When it comes to sweets, think outside the box to incorporate healthier choices—fruits, lower calorie options of pudding, sugar-free jello—are great choices if you'd prefer a sweet treat more often. All you need is a little planning and some practice to make carb counting at restaurants super easy. Many sandwiches and burgers will work just fine for keto eaters if you skip the carb-rich buns or bread.

Ask for a cheeseburger wrapped in lettuce or served naked.

Starches are Everywhere

Substitute fried chicken for grilled in sandwiches, for example. Pass on the potatoes and rice. The restaurant may even be willing to sub the potatoes or rice for a salad. You can load it up with healthy fat-rich olive oil for a deliciously easy keto meal. Say ta-ta to tortillas. Just ask them to hold the tortillas and substitute guacamole salad for the rice or side of black beans.

Likewise, most taco fillings are keto-friendly, so just eat the meat and toppings and skip the shells. If the tortillas are too tempting, ask them to just serve the filling on a bed of lettuce. Spreads, gravies, and dipping sauces are often completely keto-friendly, but they can be a sneaky source of flour and sugar. White gravies, for example, use flour as a thickener in almost every case. Hollandaise gets the thumbs up; cocktail sauce does not.

Ask the server if the sauces served with your dish have either ingredient. With keto, you always need to look for ways to add more fats to your meal. Ask for melted butter to drizzles over veggies. For burgers or pieces of grilled chicken, ask for a fat-rich sauce like salad dressing, mayonnaise, avocado slices, or a side of guacamole.

Some restaurants use soybean or sunflower oils in place of EVOO. Too many omega-6s can lead to inflammation. You might be tempted to fork into a piece of Death by Chocolate cake if everyone at the table is splitting a slice. Provide yourself with a safe keto-friendly dessert out.

Order coffee with cream, and sip slowly while everyone dines on dessert. If you want a bit of sweetness to end the meal, ask for a cup of berries with a side of cream. Mash them together for a sweet pudding-like treat.

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You can also ask if the restaurant serves a cheese plate for dessert. Many come with keto-friendly berries, so you can still nibble but not splurge on sweets.

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Many Italian sauces, like bolognese, however, are totally keto friendly.