How to Dose for a Mexican Feast @ Don Cafeto: Expert Tips from a Diabetes Dietitian
Eating out is a popular pastime for many of us. It's a great way to socialize with friends and family, trying out new cuisines (like Mexican) and enjoy a night off from cooking.
However, for people with diabetes, eating out can be a challenge, especially, when you eat in a Mexican cuisine restaurant. From tacos and enchiladas to guacamole and salsa, there are plenty of delicious options to choose from. However, many of these dishes are high in carbohydrates and can cause blood sugar levels to spike. But don't worry – it's definitely possible to eat healthy and delicious meals when dining out.
So let’s say, these are the food that is on your plate while at the Mexican restaurant. You have the steak, rice, the enchiladas, plantain, guac, and refried beans.
That’s a LOT in one plate.
But let’s break down each of these foods so you can have great blood sugars when eating it, starting with the carbs .
The steak has minimal carbs, but there is a decent amount of rice hidden under the skirt steak, about half a cup, which is roughly 70 to 80 grams of carbs. The enchiladas are made with flour tortillas and filled with shredded chicken, with each tortilla totaling about 15 to 30 grams of carbs. A plantain on the side is similar in carb count to a banana, around 30 to 35 grams of carbs. And let's not forget the guac and refried beans, which add about 5 grams of carbs each. Finally, the shells, if you decide to eat them, are about 7 to 8 grams of carbs each.
But it's not just about the carbs.
Before you think, ‘wait…what? I thought diabetes was all about carbs?’
There's also protein and fat to consider. So let's see in this meal how that works:
The steak and chicken provide the bulk of the protein, with some added protein in the cheese and refried beans. As for fat, there's a lot to be found in this meal, from the steak to the guac to the cheese and cream.
So, what's the key takeaway here? If you're going to indulge in a meal like this, be prepared to monitor your blood sugar levels not just immediately after the meal, but also 4 to 8 hours later, as this is when your blood sugar levels are typically at their highest. You may need to take a second or even third dose of insulin to keep your blood sugar levels in check.
It's important to be confident in your dosing and to always listen to your body. Don't be afraid to ask for help. Our team of registered dietitians are all living with Type 1 diabetes themselves and understand the struggles firsthand. If you're feeling overwhelmed or unsure about dosing for a meal, don't hesitate to reach out to us. We can help you calculate your insulin dose and offer tips for managing your blood sugar levels while eating out.
