My Diabetic Solution

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2 Ways Restaurants Make Diabetes Worse

Posted by: Dr. Thaddeus Gala

Eating out at restaurants with diabetes can be healthy and accomplished in as little as 30 seconds following these simple 2 steps.

Like many, I am willing to bet eating out at restaurants for you is a challenge when considering your diabetes. Many clients and patients over the years have expressed a genuine and realized concern as soon as they step foot outside of their normal eating habits and comfort of their own home.  When it comes venturing outside the norm, it doesn’t have to be a challenge or added stress.

Whether it is eating at a restaurant, friend’s house or a holiday event, once you understand the process to reverse diabetes naturally with the anti-inflammatory approach you can continue to work towards reclaiming your health and avoiding chronic disease, pain and of course, diabetes.

One of my favorites is Mexican food and I eat it quite often. When traveling, I consider Mexican food a no brainer and my go to option because it is quick, easy, anti-inflammatory and takes minimal effort to get a healthy meal.

Restaurants can make your diabetes and chronic disease worse, IF, and thats a big IF, you do not follow a few specific steps. Of course, it can help you move towards health when you take the following precautions.

  1. Avoid Grains
  2. Avoid Dairy

Avoiding grains, as they are inflammatory, is a big one and includes: rice, corn, wheat, barely, oats and any seed based item. So, when eating Mexican, avoid the beans and rice and substitute a salad. Simply state, “Instead of beans and rice, can I have a salad without cheese instead?”

Avoiding dairy is easy as well. I typically say I am dairy intolerant and ask for no cheese on the dishes as well as no cream sauces.

  • Italian: I ask for no pasta or cream sauces and more vegetables. Also, tell them to keep the bread off the table
  • American: I ask for no starch and more vegetables or a salad with oil and vinegar without croutons.
  • Chinese: No rice. Ask for more steamed or sautéed vegetables.
  • Tahi: Ask for sliced and sautéed cabbage in lieu of noodles.

Overall, get creative and have fun with experimenting.

This picture is a recent meal ordered using these techniques. This order took about 30seconds to place at a local Mexican restaurant and is both diabetic and anti-inflammatory friendly.

How was this ordered so easily?
“Can I have a large salad with shredded chicken, shredded beef, lots of veggies, salsa and guacamole without cheese, beans or rice please!”
Total: $5.95
If its not on the menu, just ask for it!

If the server asks for clarification or looks confused offer clarity by saying, “Im unable to eat grains and dairy. Can you make sure that is excluded from my meal?”  Usually that takes care of it.

That’s it. Make it easy and don’t overthink it.

Start reversing your diabetes today~

Dr. G

P.S. Curious as to which supplements you should include in your daily regimen? Check out these easy tips by clicking here.



Dr. Thaddeus Gala is the Founder and Medical Director of both My Diabetic Solution and Complete Care in Southern Oregon. He trains other physicians on the leading research for chronic disease and endocrine disease reversal. He is on zero medications and is a marathon and ironman triathlete finisher.

3 thoughts on “2 Ways Restaurants Make Diabetes Worse

  1. Mike

    Great tips .. I love Mexican as well. Will often hit Chipotle when I’m in a time crunch for a chicken salad, fajitas, salsa, guac and beans. I know beans are inflammatory but I loves me some beans. (My wife no so much).

    1. Thaddeus Gala

      Mike, You are exactly correct on the beans. Your body does not like them and neither does your digestive tract, which is why you have indigestion and flatulence as a result. Do your wife and your body a favor and avoid the beans by adding more vegetables or meat. Cheers! Dr. G

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The information on this website is not intended to replace your physician and is not intended as medical advice. It is intended for educational purposes. Dr. Thaddeus Gala encourages you to make your own health care decisions based upon your research and talk to your health care provider before making lifestyle changes.