EATING OUT WITH GESTATIONAL DIABETES: A COMPLETE RESTAURANT GUIDE

Heading out to eat with gestational diabetes (GD) can feel a bit tricky—trying to figure out what's in your dish and tallying carbs on the fly to keep your blood sugar stable. But hey, don't ditch those fun restaurant nights or lazy brunches with your pals just yet. Just play it smart at the menu, have a chat with your waiter, and feel free to ask for tweaks, info on sneaky sugars, or a side-serving of dressing. With a bit of savvy decision-making and a dash of communication, dining out with gestational diabetes can still be a blast!

In this guide, we’ll cover gestational diabetes-friendly restaurant options for Italian, Asian, Mexican, Pub, Indian, Latin American, Carribean, Middle Eastern, and French cuisine. Plus, we’ll share tips to help you confidently navigate menus, make healthy choices, and maintain balanced blood sugar levels.

General Tips for Eating Out with Gestational Diabetes

Watch Portions: Many restaurants serve large portions. Consider sharing a meal or saving half for later.

Balance Your Plate: Pair protein and healthy fats with carbs to help stabilize blood sugar.

Ask for Modifications: Request dressings, sauces, and carbs on the side. Don’t hesitate to ask about ingredients or substitutions.

Stay Hydrated: Always order water (or unsweetened drinks) to stay hydrated and prevent blood sugar spikes.

Eat Protein Beforehand: A protein-rich snack before heading out can help keep blood sugar levels steady.

Gestational Diabetes-Friendly Restaurant Options by Cuisine

ITALIAN FOOD

What to Watch For:

❌ Large pasta portions, thick pizza crust, and added sugars in tomato-based sauces.

GD-Friendly Italian Orders:

Caprese Salad – Fresh tomatoes, mozzarella, basil, and olive oil. No added sugars in dressing.
Caesar Salad (with Grilled Chicken or Shrimp) – Ask for dressing on the side to monitor sugar content.
Provolone Cheese – Served with or without tomato sauce.
Burrata – A creamy, protein-rich option with fresh greens. Be sure to check that the cheese is pasteurized.
Grilled Fish (Branzino or Salmon) – Served with lemon and herbs, a great protein option without added carbs.
Thin-Crust Pizza (1-2 Slices) – Opt for extra cheese and protein to balance carbs.
Eggplant Parmigiana – Eggplant slices baked with marinara sauce and mozzarella..
Osso Buco (Veal Shanks) – A rich, protein-packed dish.
Chicken Piccata – Lightly breaded chicken with a lemon-caper sauce.
Stracciatella Soup – A light egg drop soup with spinach in a chicken broth.

ASIAN FOOD

What to Watch For:

❌ White rice, fried foods, and sugary sauces (e.g., teriyaki, sweet & sour).

GD-Friendly Asian Orders:

Edamame – High in protein and fiber.
Hot & Sour Soup / Tom Yum Soup – Low in carbs, packed with flavor.
Miso Soup – A light, savory broth that’s low in carbs and packed with probiotics.
Cashew Chicken – Ask for unbreaded chicken.
Veggie & Protein Stir-Fry – Request low-sugar sauce and steamed veggies instead of rice.
Beef & Broccoli – A great balance of protein and fiber.
Coconut Curry with Extra Protein – Opt for a coconut milk-based curry with chicken, shrimp, or tofu.

MEXICAN FOOD

What to Watch For:

❌ White rice, flour tortillas, and beans (they're healthy but high in carbs).

GD-Friendly Mexican Orders:

Grilled Fish or Chicken Tacos – Request corn tortillas and extra guacamole.
Taco Bowl/Salad – If needed, skip the taco shell and add healthy toppings.
Loaded Nachos – Request a version with extra protein (chicken or beef), cheese, sour cream, and guacamole, but go easy on the chips.
Quesadilla with Protein (Chicken, Shrimp, or Veggies) – Add extra cheese and pair with guacamole.
Fajitas (or Fajita Bowl) – Skip the rice and be cautious about beans; ask for extra veggies, sour cream, and guacamole.
Carne Asada – A flavorful steak dish; ask for low-carb sides like grilled veggies.
Carnitas – Avoid rice and opt for fresh salsa and veggies instead.
Enchiladas with Green Sauce – Choose corn tortillas, ask for extra protein, and limit high-carb sides.

PUB FOOD

What to Watch For:

❌ Chips, barbecue sauce, and sugary condiments.

GD-Friendly Pub Orders:

Burger with an Extra Patty – Skip one bun and opt for lettuce wrap or open-face.
Grilled Chicken/Steak with Salad – Pair with a small side of mac & cheese.
Chicken Strips with Ranch Dip – Avoid barbecue sauce (high in sugar).
Dry-Rubbed Chicken Wings – Choose a low-carb dip like ranch.
Caesar Salad (with Extra Protein) – Request dressing on the side.
Loaded Nachos – Request a version with extra protein (chicken or beef), cheese, sour cream, and guacamole, but go easy on the chips.
Grilled Sausage with Sauerkraut – A hearty, flavorful choice with minimal carbs.

INDIAN FOOD

What to Watch For:

❌ Naan, roti, rice, chickpeas, lentils, and potato-heavy dishes.

GD-Friendly Indian Food Orders:

Tandoori Chicken – Marinated in yogurt and spices, low in carbs.
Tandoori Paneer (Cheese) – A great vegetarian option.
Tandoori Gobi (Cauliflower) – A delicious, low-carb dish.
Fish Tikka – A grilled, spiced fish dish.
Chicken Tikka – Skewered, marinated chicken.
Seekh Kebab – Spiced meat skewers, perfect for protein intake.
Palak Paneer – A spinach-based curry with paneer cheese; ask if it's made without added sugar.
Baingan Bharta – Roasted and mashed eggplant cooked with spices; a great low-carb vegetarian option.

MIDDLE EASTERN FOOD

What to Watch For:

❌ Pita bread, rice, chickpeas; sugary sauces like pomegranate molasses or honey-based dressings.

GD-Friendly Middle Eastern Food Orders:

Shish Kebabs (Chicken, Lamb, or Beef) – Grilled, protein-rich, and served with veggies.
Grilled Halloumi Cheese – A delicious, low-carb appetizer.
Baba Ganoush – A smoky eggplant dip that’s lower in carbs than hummus.
Fattoush Salad – A fresh and flavorful salad. Be mindful about the carbs in pita chips.
Grilled Fish with Lemon & Herbs – A simple, healthy option.
Lentil Soup – A fiber-rich option. Pair with protein dish.
Kibbeh – Some restaurants offer a lower-carb version. Pair with a protein-rich side like Greek yogurt dip or hummus.
Shakshuka – Poached eggs in a spiced tomato sauce; ask if sugar is added to the sauce.
Roasted Cauliflower with Tahini – A nutrient-packed, low-carb side dish.
Kofta (Ground Meat Skewers) – Grilled and seasoned, a great high-protein choice.
Muhammara – A roasted red pepper and walnut dip; lower in carbs than hummus, but still enjoy in moderation.

LATIN AMERICAN FOOD

What to Watch For:

❌ White rice, beans (watch portion sizes), fried plantains; sugary sauces like mole and tamarind-based glazes.

GD-Friendly Latin-American Orders:

Ceviche – Fresh seafood marinated in lime juice, often served with avocado. Although ceviche is generally not recommended during pregnancy because it consists of raw seafood, which carries a risk of bacterial contamination (like Listeria) and parasites, you can ask for the cooked version using shrimp or fish that has been fully cooked before marinating in lime juice. You’ll still get the fresh flavors without the risks!
Grilled Chicken or Carne Asada – Ask for grilled veggies or salad instead of rice.
Fajita-Style Steak or Chicken – Enjoy with extra guacamole, and be mindful about the carbs in tortillas. Opt for corn tortillas or bring your own low-carb tortillas.
Chimichurri Steak – A flavorful, low-carb option.
Sopa de Mariscos (Seafood Soup) – Check if it contains rice or potatoes.
Pernil (Roast Pork) – A slow-roasted, flavorful pork dish that’s naturally low in carbs.
Churrasco (Grilled Steak) with Chimichurri – A protein-packed option; ask for grilled vegetables instead of starchy sides.
Picadillo (Ground Beef with Olives & Peppers) – Check if it contains added sugar or starchy fillers like potatoes.
Camarones al Ajillo (Garlic Shrimp) – A delicious, low-carb seafood dish.

CARIBBEAN FOOD

What to Watch For:

❌ Rice, plantains, yams, and fried breads like Johnny cakes; sweet marinades and jerk sauces loaded with sugar; coconut rice and other high-carb sides.

GD-Friendly Carribean Food Orders:

Grilled Jerk Chicken – Ask the sauce on the side.
Grilled Snapper or Mahi Mahi – Served with fresh lime and herbs.
Callaloo (Leafy Greens with Garlic & Coconut Milk) – A great low-carb side.
Coconut Shrimp – A flavorful protein choice.
Curried Goat or Chicken – A slow-cooked dish packed with flavor.
Ackee & Saltfish – A protein-rich, naturally low-carb option.
Cabbage & Beef Stir-Fry – A hearty, low-carb alternative to rice-based meals.
Pepper Shrimp – Spicy and protein-packed, just be mindful of added sugars in the seasoning.
Steamed Fish with Okra – A light, nutrient-rich dish that pairs well with non-starchy vegetables.
Brown Stew Chicken (Without Rice) – A flavorful, slow-cooked dish—ask if you can swap rice for extra veggies.

FRENCH FOOD

What to Watch For:

❌ Baguettes, croissants, and pastries; thickened soups and sauces that may contain flour; sugary vinaigrettes and fruit-heavy salads.

GD-Friendly French Food Orders:

French Onion Soup (No Bread) – A warm, flavorful choice.
Steak au Poivre (Peppercorn Steak) – A protein-packed dish.
Coq au Vin (Braised Chicken in Wine Sauce)** – Slow-cooked and flavorful.
Ratatouille – A veggie-packed, low-carb option.
Mussels in White Wine Sauce (Moules Marinières)** – A great seafood dish.
Omelet with Cheese & Herbs – A simple, satisfying café meal.
Salade Niçoise – A protein-packed salad with tuna, eggs, olives, and greens.
Duck Confit – Slow-cooked duck leg, tender and flavorful.
Chicken Fricassée – A French classic made with chicken, vegetables, and a light broth-based sauce. Ask for no added sugar or cream to make it more suitable for GD.
Beef Bourguignon – A rich beef stew cooked in red wine, carrots, onions, and mushrooms. Just be cautious about the carbs in any accompanying potatoes or bread.
Salmon en Papillote – A healthy, flavorful option with salmon wrapped in parchment paper with herbs and vegetables

** The alcohol in the wine mostly cooks off during the cooking process (needs to cook long enough), making it pregnancy safe.

Final Tips for Dining Out with Gestational Diabetes

Check the Menu in Advance – If possible, look up the restaurant’s menu ahead of time. This can help you plan your meal and make better choices without feeling rushed.

Don’t Skip Meals or Snacks Beforehand – It might seem like a good idea to "save up" for a big meal, but skipping meals can actually lead to higher blood sugar spikes when you do eat. Stick to regular, balanced meals to keep your levels stable.

Ask Questions About How Dishes Are Prepared – Restaurants may add sugar where you least expect it (like in sauces or dressings). Don’t hesitate to ask about ingredients.

Balance Carbs with Protein & Fats – If you’re having carbs, pair them with protein and healthy fats to help slow down blood sugar spikes.

Consider Portion Control – Sharing a meal or saving half for later can help prevent overeating and keep your blood sugar in check.

Don’t Be Shy About Substitutions – Many restaurants are willing to swap sides or adjust dishes. While it’s okay if they can’t, you might be surprised at what’s possible—so it never hurts to ask!

FAQ: Eating Out with Gestational Diabetes

1. How can I prevent blood sugar spikes when eating out?

Choose high-protein and fiber-rich foods.
Drink water instead of sugary drinks.
Ask for sauces and dressings on the side.
Monitor portions.

2. What are the best drinks to order?

Stick to water, unsweetened iced tea, sparkling water, or black coffee. Avoid sodas and sweetened beverages.

3. Can I have dessert if I have gestational diabetes?

Yes, you can, just count it into your total meal carb count to keep your blood sugar in check. To make better choices, opt for lower-carb and higher-protein options, such as:

Berries with whipped cream or Greek yogurt
Dark chocolate (70% or higher cocoa content) in moderation
Chia seed pudding made with unsweetened almond milk
Cheesecake (preferably crustless or with a nut-based crust)
Sugar-free or low-carb desserts (look for options sweetened with monk fruit or stevia)

If you’re craving a traditional dessert, have a small portion and balance it with protein or healthy fats to help minimize blood sugar spikes. Enjoy in moderation and savor every bite!

4. How can I stay full longer after eating out?

Pair protein, fiber, and healthy fats to maintain stable blood sugar and keep hunger at bay.

Looking for More Support? Join the HIgedi App!

Gestational diabetes shouldn’t stop you from enjoying life. If you need support, recipes, or just a 'gestational diabetes buddy', check out HIgedi app! It’s a welcoming community for sharing experiences, asking questions, and finding encouragement. You’re not alone—let’s navigate this journey together!

🔆 Stay healthy, eat smart, and enjoy your meal! 🔆