Making Smart Choices at Jimmy John’s: A Diabetes Educator’s Guide
Fast food often gets a bad rap, especially for those managing Type 1 diabetes (T1D) or Type 2 diabetes (T2D).
However, if you find yourself craving a quick bite from Jimmy John’s or having to eat there on a roadtrip, there are ways to make it work with your diabetes management plan. With the guidance of a diabetes dietitian, you can enjoy your meal without compromising your health goals. Here’s a detailed rundown of some solid options and tips for making the most of your visit to Jimmy John’s.
Best Jimmy John’s Picks for Managing Diabetes
- Bootlegger
The Bootlegger is a classic favorite and a fantastic option if you’re looking to keep your meal balanced. This sandwich packs over 40g of protein and only 23g of fat, featuring a satisfying combination of turkey and roast beef. For those managing Type 1 or Type 2 diabetes, choosing the Unwich (lettuce-wrapped) version can drastically reduce the carb content, which is excellent for controlling blood sugar levels. If you prefer the traditional bread, opting for the whole wheat version adds more fiber, which helps stabilize blood sugar and improve overall digestion. This sandwich offers a good mix of protein and fiber, making it a well-rounded choice.
- Billy Club
The Billy Club is another solid pick, particularly if you need a protein boost. On bread, it delivers over 50g of protein and has a moderate fat content of around 30g. If you choose the bread option, be mindful of its carbohydrate content, which can potentially cause a spike in blood sugar levels. A Type 1 diabetes dietitian would recommend adjusting your insulin doses to account for the carbs in the bread, ensuring better blood sugar management. For those with Type 2 diabetes, it’s crucial to monitor your blood sugar levels closely after eating to see how the meal affects you.
- Slim 2 or 4
If you prefer a straightforward and lower-carb option, the Slim 2 and Slim 4 sandwiches with roast beef or turkey are ideal. You can always request double meat to boost the protein content. These sandwiches are great for a high-protein, lower-carb meal. Load up on the veggies to add fiber and essential nutrients without increasing the carbohydrate load. A tip from a Type 2 diabetes dietitian: increasing your fiber intake can help regulate blood sugar levels, so don’t hesitate to add extra vegetables to your order.
- Skip the Sides
When it comes to sides like chips and cookies, it’s best to skip them if you’re managing diabetes. Chips and cookies can contribute unnecessary carbs and sugars that may complicate blood sugar control. If you crave chips, consider sharing them with a friend to avoid consuming multiple servings. This approach helps keep your meal balanced and prevents excess carbohydrate intake.
Tips from a Diabetes Dietitian
- Opt for Protein and Fiber: Focus on sandwiches rich in protein and fiber. These nutrients help keep you full and can help maintain stable blood sugar levels.
- Be Mindful of Carbs: Whether you’re choosing bread or going for an Unwich, being aware of carbohydrate content is crucial. A T1D dietitian would recommend counting carbs to properly balance your insulin doses.
- Customize Your Order: Don’t hesitate to customize your sandwiches. Request extra veggies and consider smaller portions if you’re aiming for tighter blood sugar control.
- Monitor Your Blood Sugar: After eating, check your blood sugar levels to see how different menu items affect you. This is particularly important if you’re trying new items or customizing your order.
Conclusion
Jimmy John’s can be a convenient and enjoyable choice even with Type 1 or Type 2 diabetes. By consulting with a diabetes dietitian and making informed decisions, you can have a satisfying meal while staying on track with your health goals. Options like the Bootlegger, Billy Club, and Slim sandwiches fit well into a diabetes management plan, especially when you keep an eye on portion sizes and carb content. Next time you’re craving a quick bite, use these tips to enjoy your meal with confidence and control.
