Living with type 1 diabetes doesn’t mean you have to skip dining out, but it does require a little planning. Mila Clarke, a diabetes advocate, integrative nutrition health coach, and author, shares her approach to eating at restaurants while managing blood sugar levels.
Clarke, who has lived with type 1 diabetes since 2016, provides practical insights for navigating meals outside the home. “I may be a homebody, but my work often takes me on travels, and I enjoy weekly date nights with my partner. When I know I’ll be dining out, a few key strategies help me manage my blood sugar with ease,” she says.
Planning is key. If Clarke has access to restaurant menus in advance, she chooses three or four potential dishes and checks for any available nutrition information. This allows her to consider options that align with her usual blood sugar goals. If nutrition data isn’t available, she opts for balanced dishes she’s familiar with, such as a combination of pasta, chicken, and non-starchy vegetables.
Sometimes, Clarke indulges in cravings, like a sandwich and fries. When that happens, she ensures her blood sugar is at a lower level before eating, adjusts her insulin bolus for the entire meal, and may add extra veggies for fiber. “There’s no shame in bolusing a bit more to get back in range,” she notes. She also uses hand measurements—like a quarter-cup scoop—for estimating side portions like fries.
For social occasions, such as happy hours, Clarke prepares by having a light snack before going out. She limits herself to one glass of wine or one cocktail. “Wine tends to lower my blood sugar and makes me more insulin sensitive, leading to bigger drops. However, sugary cocktails can cause a spike,” she explains. Understanding your body’s reactions, she says, requires self-awareness and often a bit of trial and error.
By staying informed and listening to her body, Clarke navigates dining out without the stress, ensuring her meals are both enjoyable and within her blood sugar goals.
Follow Mila @thehangrywoman for more insights on managing type 1 diabetes with food, self-care, and confidence.
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