Fast Food and Diabetes

We’ve all been there: a packed schedule, an unexpected event, or simply being on-the-go can leave us needing to grab something quick to eat, with no time for a sit-down meal. What should we do in these moments?

Fast food becomes a tempting option, but with type 2 diabetes and prediabetes, it raises the question: Are there safe and healthy fast food choices available?

Fortunately, the answer is YES!

The fast food industry has evolved to meet the growing demand for healthier options. Many restaurants now offer alternatives that go beyond the typical burgers, fries, and soda, making it possible to find quick meals that align with your diet and nutrition goals.

While fast food isn’t the best option everyday, it’s reassuring to know that there are choices out there that won’t derail your blood sugar goals. With a little knowledge and planning, you can navigate fast food menus and make selections that support your health.

Tips when eating fast food:

• Do some homework ahead of time – Chain restaurants are required to provide nutrition information upon customer request. Most are even available online. Don’t assume you’ll be able to guess. Look up the details beforehand so you know what the best choices are.
• ALWAYS avoid the starchy side – Restaurants love to capitalize on “value meals” by adding a cheap starch like fries or chips and a soft drink. Both of are “fillers.” They may taste good and “fill you up,” but they will wreck havoc on your waistline and blood glucose as well.   
• Buns are cheap, but so is lettuce – Skip the bun and ask for additional lettuce or salad vegetables, most places will accommodate these needs.
• Watch your portions – Nearly all of restaurant entrees contain more than a whole day’s worth of certain nutrients as portions have more than doubled in the past several decades.
• Just because it’s a salad does NOT mean it’s healthy! – Make sure you check the stats first. Salad dressing and crispy toppings can add up very quickly. Consider Taco Bell’s Chipotle Steak Fully Loaded Taco Salad. It will set you back (wait for it…) 76 grams carbs!
• Just because it has a fancy-sounding name does NOT mean it’s healthy – Consider Panera’s Spicy Fiesta Chicken on Ciabatta at 88 carbs for a whole sandwich! You might as well eat 2 Big Macs!
• “Crispy” = “breaded and deep fried” = high carb – Don’t order anything crispy because basically it means high in carbohydrates! Try to get baked or grilled meat and fish.

Guides Inside Our Members Site

Inside our members site, we have fast food lists that our members can access to ensure they are choosing the best options at every chain store.

Take Subway as an example. Subway sandwiches range from 37-145g carbs – that’s a lot of carbs. Even kids mini subs range from 26-28g. Generally, we recommend no more than 25g carbs per meal, so even the kids option is too high in carbs for most people with type 2 and prediabetes.

But, there are good options available, such as salad and protein bowls or sliders. Here’s a abbreviated list from our members Subway Guide.

Specific & decent choices from common US Fast Food Chains

Breakfast:

McDonald’s Egg McMuffin 300 calories, 29 g carbs, 17 g fiber

McDonald’s Sausage Burrito, 310 calories, 25 g carbs, 1 g fiber

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English muffins are lower in carbs compared to most breads, buns, biscuits, and bagels. The McDonald’s Egg McMuffin, Sausage McMuffin and Sausage McMuffin with Egg are all around 30g carbs. You can also cut some of the carbs by removing the top half and eat it open faced, with half an English muffin.

Starbucks Protein Bistro Box 370 calories, 37 g carbs, 13 g protein

Hard boiled egg, sliced apples, grapes and white cheddar cheese, 1 slice multigrain bread with peanut butter.

Lunch/Dinner:

Subway Double Chicken Chop Salad w/Avocado 461 calories, 13 g carbs, 36 g protein     

This is a HUGE salad loaded with protein that will help keep you satiated for a long time!

KFC Grilled Chicken Breast 180 calories, 0 g carbs, 31 g protein

Perhaps not a full meal, this would be a great low carb, high protein option. Round it out with some green beans (25 calories, 4 grams carbs) or a House or Caesar salad.

Taco Bell Chicken Fresco Soft Taco 140 calories, 16 g carbs, 10 g protein

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The Steak and Beef Fresco Tacos are comparable alternatives.

Panera’s Fuji Apple Chicken Salad 550 calories, 34 g carbs, 29 g protein

A bit higher in calories than some of the other lunch choices, it is an enormous salad that will either leave you very full, or taking leftovers for later. You can reduce the calories by ordering ½ (as part of their pick 2) or getting the balsamic vinaigrette on the side.

Chick-Fil-A’s Grilled Chicken Cool Wrap 340 calories, 30 g carbs, 36 g protein

Chicken, greens (not iceburg!), cabbage, carrots and cheese is rolled up in a flaxseed flatbread.

Burger King Tendergrill Chicken Sandwich (no bun) 280 calories, 7 g carbs, 21 g protein

Nearly every fast food place has a grilled chicken sandwich. It is generally a better option than a cheeseburger and the nutrition information is comparable.  

Hardees Low Carb Thickburger 220 calories, 6 g carbs, 15 g protein

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A quarter pound of beef served on a lettuce leaf rather than a bun is a steal for 220 calories. Topped with veggies galore (tomatoes, lettuce, onion, pickles, mushrooms). Avoid sweet creamy sauces.

Wendy’s Large Chili 250 calories, 23 g carbs, 23 g protein

Perhaps not a full meal, a blend of beans and meat in a tomato sauce for under 300 calories isn’t too bad. Protein and fiber are high relative to calories, just avoid the crackers that come with it.

Chipolte Burrito Bowl 460 calories, 36 g carbs, 46 g protein

This is a very filling meal with a great balance of the food groups (steak, black beans, fajita vegetables, fresh tomato salsa, cheese and romaine lettuce). Most of the carbs come from the beans and are high in fiber (15 g fiber total in the salad!). Make sure you specify BOWL – the burrito shell is loaded with carbs.

In and Out Burger Protein Style Cheeseburger  330 calories, 11 g carbs, 18 g protein

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Another great option for a burger served on lettuce rather than a bun.

Panera’s Roasted Turkey and Cranberry Flatbread 300 calories, 34 g carbs, 13 g protein

Antibiotic-free turkey, cranberry relish and baby spinach are folded up into a whole grain flatbread for a lower carb alternative to sandwiches.

Snack/Dessert:

McDonalds Fruit & Yogurt Parfait (nix the Granola) 130 calories, 25 grams carbs, 4 g protein

This is a sweetened yogurt but does have real strawberries and blueberries. It still is a decent source of protein, not setting you back as far as, say a chocolate milkshake (850 calories, 141 g carbs).

Panera’s Honey Almond Greek Yogurt Parfait 180 calories, 25 g carbs, 14 g protein

This is a similar sweet, cool, creamy dessert that is a better alternative to ice cream.

McDonalds Apple Slices  15 calories, 4 grams carbs

Not the most exciting snack, it is a great swap for fries. Nature has made apples sufficiently sweet – you don’t need the caramel dip!

Fast food and diabetes are not something we recommend for every meal. However, the truth is there are safe options to choose from. Once you know what they are you can feel confident in ordering.

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