Tips for Navigating Salad Menus With Type 2 Diabetes

For Nikki Nurse, eating at a restaurant can be complicated due to her Type 2 diabetes. But she doesn’t let her illness keep her at home.

“When your friends invite you out, don’t let diabetes stop you from going,” she says.

Salads are famous for being a healthy food option, but that doesn’t mean they are free of “traps” that may have unwanted effects on your blood sugar. Here are some of her tips about how she makes eating in a restaurant work for her diabetes and overall health:

• Check the menu in advance: Look for foods that are grilled, baked, or broiled rather than pan-fried, so you know you can make a healthy choice when it’s time to order.

• Control your portions: Consider eating a portion of your meal and asking for a to-go box right away so that you eat half at the restaurant and then take the other half home.

• Ask for substitutes or changes: If a salad comes with a fried protein, ask if you can swap in a grilled protein.

• Limit hidden sources of fat or extra carbohydrates: You can try skipping extra cheese or carbohydrates like croutons that are often sprinkled on salads or soups.

• Swap out creamy dressings for vinaigrettes: A lighter, oil-based salad dressing can be a healthy choice in place of a creamy ranch or buttermilk.

“Don’t be afraid to have the conversation and ask for a different version of the choice that you see listed before you,” Nikki says.

You can read more about Nikki’s experience with Type 2 diabetes here and how she manages her A1C here.

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Written by:

Marisa Taylor Karas

Marisa Taylor Karas is a freelance journalist based in Brooklyn who has covered health, gender, and technology for 15 years. She previously worked at The Wall Street Journal, The Guardian, and Al Jazeera America, among other publications, and also served as managing editor of the Mellon Foundation in New York City.

Reviewed by:

Alexandra Schwarz, MD

Alexandra Schwarz, MD, is a board-eligible sleep medicine physician and a board-certified family medicine physician. She is a member of both the AASM and the ABFM.

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