Top 3 Picks for Stable Blood Sugar at Arby’s
When a craving for fast food hits, especially on a long road trip or during a busy day, navigating the menu to make blood sugar-friendly choices can feel like a real challenge for anyone living with diabetes
Many worry about hidden sugars, excessive carbs, and fats that can send blood glucose levels soaring. However, with the right knowledge, even places like Arby's can offer viable options.
A seasoned diabetes dietitian, someone who understands the daily realities of both Type 1 diabetes and Type 2 diabetes from professional experience and having lived with Type 1 diabetes for over 20 years, shares essential insights for making the most nutritious and blood sugar-friendly choices at Arby's. This guide, straight from a trusted Diabetes Educator, will help you make informed decisions when you find yourself in a pinch at the famous roast beef spot.
1. The Half Pound Roast Beef Sandwich, A Protein Powerhouse
For those seeking a substantial meal with a focus on protein, the Half Pound Roast Beef Sandwich is a solid contender at Arby's. This option packs an impressive 48 grams of protein. Protein is a vital nutrient for anyone, but especially for individuals managing Type 1 diabetes and Type 2 diabetes, as it helps with satiety and can slow down the absorption of carbohydrates, leading to a more gradual rise in blood sugar.
This sandwich also contains about 30 grams of fat. While not excessively high, a t1d dietitian or t2d dietitian would advise being mindful that higher fat content can sometimes lead to a delayed blood sugar increase hours after a meal. To significantly lower the carbohydrate load and make this choice even more blood sugar-friendly, a smart strategy is to simply chuck half of the bun. This simple modification drastically reduces the carb count, making it much easier to manage your blood glucose levels without large insulin or medication adjustments. By focusing on the generous protein, you're getting a satisfying and impactful meal.
2. 9-Piece Premium Nuggets, A Surprising Healthy Gem
Believe it or not, the 9-Piece Premium Nuggets might just be one of the best items on Arby's menu from a health and blood sugar perspective. This option provides a solid 38 grams of protein and a relatively moderate 23 grams of fat. This fat content isn't crazy high, meaning you shouldn't expect a severe, delayed blood sugar spike, though close monitoring is always a good idea, as any Diabetes Educator would emphasize.
The carbohydrate count for the 9-piece nuggets is around 24 grams, which is relatively low compared to many other fast-food options. This makes it a surprisingly manageable choice for mealtime. For those looking for a lighter option or a quick bite, you can even opt for a 4-pack of the nuggets as a high-protein snack. This versatility makes the Premium Nuggets a highly recommended item by a diabetes dietitian when choosing from Arby's menu, offering a lean protein source that can fit well into a diabetes-friendly eating plan.
3. Ham, Egg & Cheese Sourdough Sandwich, A Breakfast Consideration
If your Arby's stop happens during breakfast hours, the Ham, Egg & Cheese Sourdough Sandwich is a viable option. It offers a respectable 26 grams of protein, which is excellent for starting your day with sustained energy and satiety. The fat content is around 18 grams, which is moderate.
However, the sourdough bun contributes a higher carbohydrate count, typically around 47 grams. For someone managing Type 1 diabetes or Type 2 diabetes, this amount of carbohydrates will likely require careful attention to insulin dosing or medication. It is suggested to consider nixing half of the bread to bring the carb count down significantly. This small adjustment can make a big difference in preventing rapid blood sugar spikes shortly after eating, allowing for better overall control. Pairing this with a focus on hydration and mindful dosing, as advised by your Diabetes Educator, can make it a reasonable breakfast choice.
Common Fast Food Pitfalls
Arby's is famously known for its curly fries and decadent shakes. While tempting, a diabetes dietitian would advise against both of these options for individuals managing blood sugar. Curly fries are typically high in refined carbohydrates and unhealthy fats, which can lead to quick and substantial blood sugar spikes followed by a crash. Shakes are often loaded with sugar, providing little nutritional value and posing a significant challenge to maintaining stable blood sugar levels.
If you absolutely must have fries, the best strategy is to split them with a friend. Portion control is key, as a single serving of curly fries can often contain multiple actual servings, packing in more carbs and calories than anticipated. This is a practical tip for minimizing their impact on your blood glucose.
Making Arby's Work for Your Diabetes Management
While Arby's might not be the first fast-food restaurant that comes to mind for a diabetes dietitian when planning a perfectly optimized meal, it's clear that with strategic choices, it can certainly be adapted. The key to successful diabetes management when eating out is to prioritize protein, be mindful of carbohydrate portions, and avoid foods high in refined sugars and unhealthy fats.
Making informed decisions empowers individuals with Type 1 diabetes and Type 2 diabetes to enjoy dining out without compromising their health goals. Always remember that personalized guidance from your diabetes dietitian or Diabetes Educator is invaluable for navigating all aspects of your nutritional journey.
Ready to master your mornings and kickstart stable blood sugars? Get your free guide to blood sugar-friendly breakfast ideas now!
