Diabetes can make you think twice about your food choices. But it doesn’t change your favorite foods. If you love crunching into a hard-shell taco, you’re not alone.

Hard-shell tacos are a fan favorite. These crispy tortillas have roots in Northern Mexico and Mexican communities in Texas and California. Today, you can’t drive more than a few miles without passing a Mexican food chain or taco stand.

Luckily, hard-shell tacos don’t have to be off-limits with diabetes. Here’s how they can fit into a diabetes-friendly meal plan.

Checking Taco Food Labels

Learning to read food labels is an important skill to have when diabetes hunger strikes. For instance, reading food labels can help you see how many carbohydrates you’re eating. Since carbs raise blood sugar levels, your healthcare provider may ask you to keep a daily carb count as part of your diabetes management plan.

Food labels also list the protein, fiber, fat, and sodium content. Protein and fiber can help keep blood sugar stable and promote good health. But you should aim to limit saturated fat and sodium. Saturated fats are discouraged because they can raise unhealthy (LDL) cholesterol and increase the risk of heart disease when eaten in high amounts. Eating too much sodium can raise your risk of high blood pressure, which can lead to stroke and heart disease.

If you’re buying premade tacos or eating them at a restaurant, it may be easier to find the nutrition information on them. It can be trickier to calculate the info yourself unless you measure out each ingredient carefully.

Hard-Shell Taco Nutrition

You may want to tally up the nutritional value and carb count from your favorite tacos. To do this, add the carbs for every ingredient in the taco and the shell. For instance, here’s the nutrition info for a crunchy taco from Taco Bell. It includes a hard shell, filled with ground beef, iceberg lettuce, and cheddar cheese.

• Calories: 170
• Saturated fat: 4 grams (20 percent daily value)
• Sodium: 310 milligrams (13 percent daily value)
• Total carbohydrates: 13 grams
• Dietary fiber: 3 grams
• Protein: 7 grams

Overall, this taco is a low-calorie food with some protein and fiber. But if you’ve ever ordered one for yourself, you know the portion isn’t big. Having a few of these in one sitting could get you close to the daily limit of saturated fat. It’s also pretty high in sodium for such a small item. This is just one example of a fast food lunch that might include a hard-shell taco.

Keep in mind that the daily value percentages on food labels don’t apply to everyone. For example, some people with type 2 diabetes and kidney problems need stricter limits on sodium and protein. Your healthcare provider can tell you more about your specific nutritional needs.

Leveling Up Your Taco Game

Hard taco shells don’t offer much in terms of nutrition, but they can still fit into a balanced meal. What you put inside the taco also matters. So does your overall lifestyle.

The American Diabetes Association has a list of 10 healthy taco recipe ideas. Some are made with shredded chicken or pork. Others include lean ground turkey, grilled fish, or shrimp. You’ll also find some veggie options.

Adding nonstarchy vegetables to your tacos boosts the nutritional value with more fiber and vitamins. Good options include shredded cabbage or carrots, sliced zucchini, and chopped onions and tomatoes.

Plain nonfat Greek yogurt is a more nutritious stand-in for sour cream on top of your tacos. Salsa and guacamole are also good options.

The hard shell of the taco consists mainly of carbohydrates, salt, and saturated fats. Consider replacing it with a whole wheat tortilla and making a burrito instead. Or, you could build a big salad with lots of veggies and some lean protein. Top it with broken taco shell pieces or tortilla strips to get the crunch you crave with fewer carbs.

Eating well with diabetes is all about balance. If you want hard-shell tacos, keep an eye on how they affect your blood sugar control. Limit your portion size and pair it with physical activity to maximize your health, and always talk to your doctor for advice.

Talk With Others Who Understand

DiabetesTeam is the social network for people with diabetes and their loved ones. On DiabetesTeam, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

Are hard-shell tacos a regular part of your diabetes diet? When you eat tacos, do you notice blood sugar spikes? Share your comments below, or start a conversation by posting on your Activities page.