Let’s face it: There are going to be days — and plenty of them — when you just don’t feel like cooking. That’s why it makes sense to have a list of go-to healthier takeout picks on hand — especially if you have diabetes, which requires careful diet management.
“Takeout can be part of a healthy diabetes meal plan, and I actually encourage it on occasion,” says Erin Palinski-Wade, RD, CDE, the author of 2-Day Diabetes Diet and a dietitian in private practice in Franklin, New Jersey. “If you avoid eating out all together, you may become bored with your meal plan or even resentful. Then when you do actually eat a meal away from home, you are more likely to splurge and make a poor choice that may significantly spike blood glucose levels.”
While these orders are specifically handpicked for people with diabetes, they’re also smart selections for anyone looking to keep his or her calories in check, or simply trying to be healthier. So consider including your whole family when you order in!
Chinese: Steamed Chicken and Broccoli
The great thing about Chinese is that most takeout joints allow you to order steamed dishes. Some places also offer meat cooked in flavored water, versus oil, which can help you save significant calories and fat. You can also order the sauce on the side, which is great because you only need a couple of tablespoons to add flavor — versus the much larger amount often added to dishes.
“When ordering Chinese, focus on dishes packed full of lean proteins and vegetables with limited rice and noodles,” advises Palinski-Wade, who suggests ordering steamed chicken and broccoli with the sauce on the side. “By dipping each bite into the sauce versus pouring it on, you can significantly cut down on the carbohydrate, sodium, and calorie content of the meal.”
Keep sodium in check to help decrease your blood pressure, and watch saturated fat levels to control your blood cholesterol — both important steps for minimizing your risk of heart disease, a particular concern for people with diabetes, according to the American Diabetes Association. Certain sweet sauces, like orange sauce, sweet-and-sour sauce, and sweet chile sauce pack in more sugar — so if you’re craving one of those, thin it out with a small amount of water.
Greek: Souvlaki With Greek Salad
While you’ll find menu items like fried cheese and phyllo dough pastries on Greek restaurant menus, you’ll also find dishes featuring grilled veggies and meat, as well as other lean-protein selections. If you have diabetes, consider ordering souvlaki: skewered grilled meat or vegetables marinated in oil and spices. Request a small Greek salad with dressing on the side to add even more veggies.
Another main dish choice: a plate of gigante beans. “These deliciously flavorful white beans are traditionally simmered in a rich tomato and oregano sauce,” says Lisa Stollman, RDN, CDE, a restaurant consultant in New York City. “They offer plant protein and fiber, both of which help keep blood sugar stable.”
Ordering an appetizer for the family? Dolmades, or grape leaves typically stuffed with rice and vegetables, are generally a smart pick for people with diabetes. Keep in mind that the rice in these little beauties is a source of carbohydrates, which can increase blood glucose levels. So stick to one or two pieces as your appetizer serving.
Italian: Thin-Crust Vegetable Pizza and Caesar Salad
“When we think Italian, we think pizza!” says Shahzadi Devje, RD, CDE, who is in private practice in Toronto, Ontario. “People with diabetes often steer clear of pizza, concerned that such a choice will not only throw their blood sugars out of whack, but that it is also loaded with calories, fat, and salt. These indeed are valid concerns, but it really depends on the crust and the toppings of the pizza you select.”
Choose a thin-crust pizza, the higher-fiber whole-wheat variety when available, and treat yourself to a much healthier pick than a deep-pan pizza or one with cheese-filled crust. “Fiber helps slow the rise in blood sugar, helps improve cholesterol levels, and keeps you feeling fuller for longer,” Devje says. “When it comes to selecting toppings, load on fresh vegetables, which are light in calories and rich in vitamins and minerals.”
If an Italian meal doesn’t seem complete without a meat-topped pizza, go for lean skinless chicken instead of higher-sodium pepperoni, meatballs, or sausage, which are generally packed with saturated fats and are less heart-healthy than poultry. Then pair with a Caesar salad with dressing on the side. In addition to offering fiber, the veggies are hydrating, which could help counteract the sodium in the crust and cheese. A large glass of water as your beverage will also help.
Mexican: Chili Con Carne With Beans
The beauty of Mexican food is that many dishes are packed with beans, offering protein and fiber. Take chili con carne with beans, for instance. This plate is packed full of protein and fiber with only about 20 grams of carbohydrates per cup, notes Palinski-Wade. “The vegetables and beans add flavor and volume to the dish while providing a good source of fiber to help stabilize blood glucose levels and satisfy hunger,” she says.
Another good option: fajitas. You may think this is an oily dish to be avoided, but you have control over how your order is made and how you eat it. Fajitas typically come with multiple tortillas and large portions of rice — so consider asking the restaurant to either hold the tortillas or rice, or eat a smaller portion and save the extras for leftovers. The rest of the plate is packed with protein in the form of meat as well as sauteed vegetables — both great choices for keeping blood glucose levels in check.
No matter what, ask to have corn or whole-grain tortillas instead of white-flour ones if they’re available. “They may have less of an impact on blood glucose levels,” says Palinski-Wade. And feel free to request extra lettuce and tomato as fiber-rich fillers for your fajitas.
Japanese: Miso Soup, Sushi, and Seaweed Salad
If you're craving Japanese food, no matter what you order, begin your meal with a cup of miso soup. Here’s why: Research suggests that if you eat soup before a meal you'll eat as much as 20 percent less at that sitting. The soup is on the higher-sodium side, so drink plenty of water throughout the meal and watch your sodium intake the rest of the day.
When it comes to sushi, many menu items are fried (think tempura rolls), made with calorie-adding cream cheese, or doused in higher-calorie sauces, such as a spicy mayo. Your best bet is a roll or two featuring leaner protein options, such as salmon or tuna and veggies. When available, ask for the sushi roll to be made with brown rice instead of white rice.
Just know that certain types of tuna, such as albacore, bluefin, and yellowfin, may contain higher levels of mercury than salmon, according to the Environmental Defense Fund (EDF).
When ordering your sushi, pair the rolls with a seaweed salad or a side salad with dressing on the side. And use those chopsticks to eat more slowly — you'll realize that you’re feeling full sooner than you would otherwise.
Indian: Tandoori Chicken With Whole-Wheat Naan and Raita
“When ordering Indian, go with a bean or lentil curry,” says Devje. “Compared with other items on the menu, these are more nutrient dense, have a lower glycemic index, and are higher in fiber — helping to control the spike in your blood sugars and keep you full.”
Curries can be prepared very differently from restaurant to restaurant, so ask which bean or lentil curry has the least amount of oil. If there isn’t a low-oil standout, see if you can have your dish made with less than the usual amount.
Craving meat? While some Indian restaurants are vegetarian only, many offer meat. “If you’re after a meat-based takeout option, choose tandoori chicken with half a whole-wheat roti or naan and a large helping of salad with raita, which is yogurt-based dressing,” suggests Devje.
And of course, most Indian entrees come with a hearty helping of rice, so try not to go overboard, as rice is loaded with carbohydrates and can send your blood sugar levels soaring.
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...
