People living with diabetes can still enjoy restaurant meals by choosing balanced dishes such as grilled protein, vegetables and whole grains. Asking how meals are prepared in restaurants, limiting sugary drinks and managing portion sizes can help maintain stable blood sugar levels while dining out.

What diabetics should order when dining out and what foods to avoid.

Being diagnosed with diabetes can feel overwhelming at first, but the reality is that millions of people are successfully managing the condition every day. In South Africa, diabetes is a growing health concern. According to the International Diabetes Federation, an estimated 4.2 million adults in South Africa are living with diabetes, and many more remain undiagnosed. Despite these statistics, people living with diabetes can lead full, active lives by managing their health and making informed lifestyle choices.

One of the common concerns after diagnosis is how it affects everyday activities – including eating out. The good news is that living with diabetes does not mean giving up restaurant meals or social occasions. With the right knowledge, you can still enjoy dining out while making choices that support stable blood sugar levels.

Even more encouraging is that a diabetes diagnosis doesn’t mean you are uninsurable. Many people believe they cannot

Here’s how people living with diabetes can make good choices when dining out.

Do your homework on the menu

One of the best ways to make healthy decisions at a restaurant is to plan ahead.

Many restaurants publish their menus online, which allows you to review the options before you arrive. This helps you identify dishes that are lower in sugar, refined carbohydrates and unhealthy fats.

Having an idea of what you want to order before you arrive makes it easier to avoid impulse choices that may cause blood sugar spikes.

Questions to ask before ordering

Many people feel hesitant about asking questions at restaurants but remember that restaurant staff are there to help. Asking a few simple questions can make a big difference in helping you make healthier choices.

Consider asking the following:

How is this dish prepared?
Some meals may sound healthy but are actually deep-fried or cooked with sugary sauces.

Can the sauce be served on the side?
Sauces and dressings can contain hidden sugar and excess salt.

Can I substitute fries for vegetables or salad?
Most restaurants are happy to make small adjustments to meals.

Is the meat grilled, baked or fried?
Grilled, baked or roasted options are generally better choices.

Are there whole-grain options available?
Some restaurants offer whole-wheat bread, brown rice or whole-grain pasta.

These simple questions help you stay in control of your meal while still enjoying your dining experience.

Healthy dining options for diabetes management

While there are no strict rules about what you can or cannot eat, some options tend to work better for people living with diabetes because they support stable blood sugar levels.

Here are some examples of good food choices.

Grilled protein

Lean proteins are an excellent choice because they help you feel full and have minimal impact on blood sugar.

Good options include:

• Grilled fish or chicken
• Steak (in moderate portions)
• Grilled prawns

Pairing protein with vegetables helps create a balanced meal.

Salads (with a few adjustments)

Salads can be a healthy option, but it’s important to watch out for hidden sugars and high-calorie toppings.

To make a salad more diabetes-friendly:

• Choose grilled chicken or fish as the protein
• Ask for dressing on the side and avoid sugary dressings
• Skip the croutons
• Add healthy fats like avocado or nuts

Vegetable-based sides

Vegetables are one of the best foods for managing blood sugar levels.

Look for sides such as:

• Steamed or roasted vegetables
• Stir-fried vegetables (with minimal sauce)
• Side salads

These provide fibre and nutrients that support healthy blood sugar control.

Whole grains, when available

If you are ordering carbohydrates, whole grains are often a better option because they digest more slowly. Examples include brown rice, quinoa or whole-wheat bread or pasta.

Be mindful of portion sizes

Restaurant meals are often larger than what we would typically eat at home. If the portion is large, consider sharing a meal or ordering a starter as a main meal. Portion awareness can help keep your blood sugar levels steady while still allowing you to enjoy your meal.

What about desserts?

Many people living with diabetes wonder if dessert is completely off limits. The good news is that dessert can still be enjoyed occasionally, especially when you make thoughtful choices. However, make sure you follow your medical team’s guidelines before indulging in a sweet treat.

Some better dessert strategies include:

Share a dessert
Splitting a dessert with someone else allows you to enjoy the treat without overdoing it.

Choose fruit-based desserts
Options like berries, fruit salad, or grilled fruit tend to be lighter choices.

Avoid very sugary desserts
Cakes, pastries and sugary sauces may cause rapid spikes in blood sugar.

Enjoy small portions

Sometimes just a few bites are enough to satisfy a craving.

The key is balance. Occasional treats can still fit into a healthy lifestyle when managed carefully.

Understanding the impact of alcohol on people living with diabetes?

If you have diabetes and are dining out, you might wonder about the safety of having an alcoholic drink. Many people with diabetes can enjoy alcohol in moderation, but it’s important to understand its effects on blood sugar.

A key concern is hypoglycaemia (low blood sugar), especially for those on insulin or certain medications. Alcohol can increase the risk of blood sugar dropping too low, particularly if consumed without food. When alcohol is present, the liver prioritises its metabolism over releasing glucose, which can lead to lower blood sugar levels.

To help maintain stable blood sugar, health professionals recommend having a small meal or snack while drinking.

The symptoms of low blood sugar can be deceiving

Another challenge is that the symptoms of low blood sugar can sometimes look similar to the effects of alcohol. Signs such as dizziness, tiredness, confusion or difficulty concentrating may occur in both situations. Because of this, it can sometimes be difficult to tell the difference between low blood sugar and simply feeling the effects of alcohol.

Blood sugar levels may also drop several hours after drinking, especially if you have been physically active during the day. Monitoring your blood sugar and staying aware of how your body responds can help you manage this risk.

Low-sugar drinks such as dry wine, light beer or sparkling water are generally better choices, but you should talk to your doctor about your drinking habits and they can provide you with tips and tricks for how drink in a way that works for you.

Listen to your body

Everyone’s body responds differently to foods, especially when living with diabetes. Over time, you will become more familiar with which foods work best for your body and which ones may affect your blood sugar more significantly.

Monitoring your blood sugar and staying aware of how certain foods affect you can help you make better choices in the future.

Declined health cover because of a diabetes diagnosis?

Although diabetes is becoming more common in South Africa, it is also one of the most manageable chronic conditions when supported by healthy lifestyle choices, proper treatment and informed decision-making.

With millions of South Africans living with diabetes, it’s important to remember that a diagnosis does mean that you can’t enjoy social activities like eating out, travelling and celebrating life’s special moments – while making smart choices that support your health.

And when it comes to protecting your family financially, diabetes does not automatically mean you can’t get life insurance.

At AllLife, we believe that people living with diabetes deserve the right to protect their loved ones just like anyone else. Our life insurance solutions are designed specifically for individuals managing chronic conditions, including diabetes.

If you are living with diabetes and have previously been declined for life insurance — or think you may not qualify — it’s worth exploring your options.

With AllLife’s Chronic Life Plan, you are guaranteed a minimum of R3 million life cover without any medical test. Aletrnativley, you could qualify for up to R10 million depending on your circumstances.

Get a quote from AllLife today.

AllLife (Pty) Ltd is an Authorised Financial Services Provider, FSP No 4946. Insured by OMART, a Licensed Life Insurer.

Sources

• International Diabetes Federation. IDF Diabetes Atlas.
• World Health Organization. Diabetes Fact Sheet.
• American Diabetes Association. Alcohol and Diabetes.
• Alcohol and Diabetes Guidance.