Diabetes Dietitian's Guide: How to Dose for Goody Goody Foods!

Eating out is a joy, but for people with diabetes, it can be tricky. 

As much as we love digging into pancakes, omelets, and biscuits, these meals can wreak havoc on our blood sugar levels if we don't dose them right. 

However, just because you have diabetes doesn’t mean you can’t indulge in brunch. 

In fact, with a little planning and preparation, you can enjoy a big brunch without compromising your blood sugar levels. Let me share with you how to dose for a big brunch (breakfast and lunch).

Let's take a closer look at a typical brunch meal. 

There's an omelet with some bacon, cheese, tomatoes, and peppers which we estimate to be made of three eggs.

Then there's a biscuit, a piece of roasted chicken, a fruit cup, and a banana pancake with actual pieces of banana in it. 

Let’s start by breaking down the meal in terms of carbs, as that will hit blood sugar the fastest!

From a carb perspective, we're looking at 30 grams for the biscuit, 15 for the fruit cup, and around 52 for the pancake. That brings us to a total of 97 grams of carbs, which isn't too bad for a big brunch. However, we have to be mindful of the fat and protein in the meal as well, which can affect our blood sugar levels later on.

Another note: make sure you hit your protein goal for the day, especially if this is your first big meal. Let’s estimate the chicken (pictured) to be around 6 ounces, which is a solid amount of protein. 

But, we also have to be mindful of the fat in the omelet and the pancake. While we don't know exactly how much fat is in each dish, we can assume that there's a good amount, especially in the pancake.

Why do we care about fat?

Fat and protein can slow down the absorption of carbs, which means our blood sugar levels may rise later on.

So how do we dose for a meal like this? First, deal with the carbs up front, as that is when they will hit the blood stream. Then, let’s consider a dose later on, which could be anywhere from two and a half to six hours after the meal. The timing will depend on your individual insulin sensitivity and how your body reacts to the meal. It's better to be a little conservative and avoid a blood sugar rollercoaster later on.

To sum it up: Do not be afraid of eating the foods you love. Life is too short to miss out on a big brunch with friends or family. Just be mindful of the carbs, fat, and protein in the meal and dose accordingly. If you're unsure how to dose for a particular meal, our team of dietitians are always ready to help. 

With a little planning and preparation, you can enjoy delicious meals while still managing your blood sugar levels.