Sometimes, life happens. You’re running late or you need to eat something convenient, and fast food is the only option. Other times, you find yourself craving a burger or pizza and there’s really nothing else that will satisfy that craving. In fact, fast food may be the best option in a wide variety of situations.

When you’re living with diabetes, eating fast food can feel like walking through a minefield. You don’t want to mess up your blood sugar levels after you eat just to get some food in your system. If you’ve faced this dilemma, there are some ways to choose food that will nourish you and help you meet your blood glucose goals. Here’s what you should know.

Why Fast Food Can Be Hard for People Living With Diabetes

Fast food isn’t known for being the healthiest food out there. Some fast-food meals have enough calories, carbs, and more to satisfy your needs for a whole day. Fast food may make insulin resistance worse, which isn’t great when you’re already facing insulin challenges. Insulin resistance means your body doesn’t respond well to insulin, making it harder to control blood sugar.

All of this can make it hard to eat fast food when you’re living with diabetes. It can be easy to feel stuck between satisfying your hunger and managing your blood glucose levels.

The Best Diet Tips for Eating With Diabetes

There’s no single “diabetes diet” that works for everyone. In general, people with diabetes want to eat in such a way that their diet helps them gain control over their blood sugar.

This usually involves eating regular meals so you can make the most of the insulin your body produces. You’ll want to choose foods that include high amounts of fiber, good fats, and healthy carbohydrates, as well as plenty of lean protein. You may work with a registered dietitian if you need to make major changes to your diet. They can help you design a meal plan and can also give you tips for making the best diabetes-friendly food choices in different situations.

Some people with diabetes choose to count carbohydrates. They learn how different amounts of different types of carbs affect their body and make food choices based on that information.

Others may use the plate method. If you have a 9-inch plate, this means filling half of it with nonstarchy vegetables, a quarter of it with lean protein, and a quarter of it with carbohydrates. This can make it easier to choose well in situations where it’s hard to weigh and measure your food or when you need to make healthy choices quickly.

How To Eat Well for Diabetes at a Fast-Food Restaurant

Applying diabetes diet principles to fast food can be hard, but it’s not impossible, especially when you’re only eating there occasionally. Remember that you can always talk to a healthcare provider if you have concerns about eating out or any other food-related questions around diabetes. Otherwise, here are some ideas to help you make good choices.

Check Menus Ahead of Time

If possible, check the menu of any fast-food restaurant you want to go to before you get there. If you can’t do that, take your time to review the menu items and nutritional information, even if there are other cars behind you in the drive-thru. If you’re particularly worried about what people will think, make sure you have healthy, diabetes-friendly snacks with you so you can park somewhere, pull up the menu on your phone, and take the time to make a good decision. Some menus even have healthier sections, which can help guide the choices you make.

Members of DiabetesTeam do this a lot so that they can eat well, even when they’re getting fast food. “I check out nutrition menus online and pick out all items that I would be willing to have based on carb counts,” a member said.

Know What Works for You

It can take some time to figure out what works for you at fast-food restaurants. In general, focus on adding choices like whole grains, veggies, and fruits when you can, because these are often in short supply at these restaurants and are often more diabetes-friendly than other fast-food options.

“If you must do fast food, try to eat grilled chicken, salads, or plant-based burgers,” one DiabetesTeam member shared. Another member added, “Salads are the go-to meal at fast-food joints, but remember not to add all of the high-carb items, and have the dressing on the side.”

Test Your Blood Sugar

If you’re trying something new or you haven’t eaten much fast food since being diagnosed with diabetes, start testing your blood sugar after you eat. This will help you understand how different meals affect your body. It’s important to approach this process with curiosity rather than judgment or fear, keeping in mind that stress itself can also raise blood sugar levels.

One member of DiabetesTeam goes so far as to keep lists of which fast foods and restaurant foods work for them. “Since carbs can be added that I cannot see and may never have been mentioned, I try to test two hours after I have something I have never tried before,” they explained. “If the test numbers come out OK and I like the meal, it goes on the ‘safe’ list for future visits.”

This can make eating fast food easier over time. As your list grows, you’ll know what your options are at different fast-food chains.

Modify the Menu

If there’s not much that will work for you on the menu as it stands, or if you're craving a particular food but you don’t want all the carbs, try modifying the menu. See if you can have something like a side salad in place of french fries, replace starchy carbs with less starchy foods, order hamburgers without toppings like bacon or cheese, get a grilled chicken sandwich instead of fried, and skip the bun or get a whole-grain version.

This works for team members at DiabetesTeam. One member explained their fast-food plan like this: “I travel a lot for work. I go through the McDonald’s drive-thru and ask for two Sausage and Egg McMuffins minus the buns. The protein is filling and does not affect my blood sugar levels.”

Another member turns a burger into something like a salad: “I ask for the burger on a plate with cheese and, if available, on a bed of shredded lettuce.”

Get a Different Drink

Regular soda tends to have a lot of added sugar. While drinking water may not sound terribly appealing, it’s probably your best option when it comes to managing your blood sugar. Other options include diet drinks and unsweetened iced tea. Staying well hydrated is important for overall health, including diabetes management, since dehydration can lead to higher blood sugar levels. It may not be your first choice, but skipping the drink can be worth it if you’re struggling with blood sugar spikes.

Watch Portion Sizes

In addition to ordering foods that are healthier, you can help your body by eating less. If there’s a small version of a meal at a fast-food restaurant, order that one instead of a larger size. You can also choose to split a meal with someone else in your party, or pack half of your meal up for later before you even start eating. Some restaurants may let you order meals designed for kids, which are usually smaller portions than the regular versions.

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.

Do you ever eat fast food with diabetes? What are your top tips for choosing healthy options when you do? Share your experience in the comments below, or start a conversation by posting on your Activities page.