Eating Smart at Arby’s: Tips from a Diabetes Dietitian

For individuals managing Type 1 or Type 2 diabetes, making smart food choices while eating out can be challenging.

A diabetes dietitian, especially one with experience like a Type 1 Diabetes Dietitian, can offer valuable advice on how to navigate fast food menus. When it comes to places like Arby’s, it's still possible to make blood sugar-friendly choices that align with diabetes management.

1. Half-Pound Roast Beef Sandwich

 For those craving something hearty, the half-pound roast beef sandwich is a decent option. With 48 grams of protein and 30 grams of fat, it provides a solid amount of nutrition. However, the carb load can be a bit much, especially for those with Type 2 Diabetes (T2D). A simple trick to reduce the carbs is to cut the sandwich in half and remove half of the bun. This modification helps lower the carb content while still providing plenty of protein and fat.

2. 9 Premium Nuggets

 For a lighter meal or snack, the 9 premium nuggets can be a great choice. They offer 38 grams of protein and only 23 grams of fat, with a carb count in the mid-20s, which is manageable for both Type 1 and Type 2 diabetes. For those not feeling overly hungry, ordering a 4-piece nugget pack as a snack is another option. It’s a satisfying choice without overloading on carbs, making it one of the better options on the menu for blood sugar management.

3. Ham, Egg, and Cheese Sourdough Sandwich (Breakfast)

For those who find themselves at Arby’s during breakfast hours, the ham, egg, and cheese sourdough sandwich can be a good choice. It provides 26 grams of protein and 18 grams of fat, which are beneficial for blood sugar control. However, it does come with 47 grams of carbs, so removing half the bread can significantly lower the carb content. Pairing the sandwich with a side salad or skipping sugary drinks can also help make it a more blood sugar-friendly meal.

What to Avoid

While Arby’s is famous for its curly fries and shakes, these items are best avoided when managing diabetes. Curly fries are high in carbs and fats, which can cause blood sugar spikes. Similarly, shakes are often filled with sugar and can quickly disrupt blood sugar balance. For individuals with Type 1 or Type 2 diabetes, it’s advisable to skip these items and focus on meals that provide more stable energy levels.

Conclusion

For those living with diabetes, navigating food choices at fast food restaurants can be tricky, but it is possible with the right approach. A Type 2 Diabetes Dietitian or Diabetes Educator can provide personalized advice on how to manage food choices, even when eating out. The goal is to make informed decisions that support overall health, focusing on balanced meals that are rich in protein, lower in carbs, and moderate in fats.

With the guidance of a diabetes dietitian, managing diabetes doesn’t have to mean giving up convenience. By making thoughtful adjustments to restaurant meals, individuals can maintain better control over their blood sugar levels, even on the go.