Top Panda Express Options for Managing Diabetes

Mar 25, 2025

Managing diabetes, whether it’s Type 1 (T1D) or Type 2 (T2D), can often make eating out feel tricky.

A registered dietitian and certified diabetes educator can help break down how to choose better meal options, especially when dining at places like Panda Express. With its wide range of menu items, it’s important to make mindful choices that won’t drastically impact blood sugar levels. Here are some go-to options for those living with diabetes, recommended by a registered dietitian with experience in both Type 1 and Type 2 diabetes.

1. Teriyaki Chicken: A Protein-Packed, Low-Carb Option

For anyone looking for a balanced meal, the teriyaki chicken is one of the best options on the Panda Express menu. It's easy to see that this dish offers over 40 grams of protein and only 14 grams of carbohydrates. The 13 grams of fat make it a moderate choice that won’t spike blood sugar too quickly. Protein is important for maintaining muscle mass and regulating blood sugar and making this dish a solid, blood-sugar-friendly choice.

2. Wok-Fried Shrimp: A Light, Protein-Rich Snack

Another great option, especially if you're looking for a snack or a lighter meal, is the wok-fried shrimp. This dish offers 17 grams of protein with 19 grams of carbohydrates, making it a great snack choice for anyone managing Type 1 or Type 2 diabetes. This balanced option provides protein to stabilize blood sugar while keeping carbs in check. It’s a good option for those looking for something lighter yet still filling.

3. Black Angus Beef: A Protein-Focused Choice with Low Carbs

For another great low-carb option, consider the Black Angus beef. With 19 grams of protein and just 13 grams of carbs, it’s a solid choice for anyone looking to manage their blood sugar. It’s another meal that works well for those with Type 1 or Type 2 diabetes. The focus on protein with minimal carbs helps prevent rapid spikes in blood sugar, making it a wise choice for diabetes management.

White Rice and Its Impact on Blood Sugar

One key item to be cautious about at Panda Express is the white rice. White rice tends to have a high glycemic index that can cause a sharp spike in blood sugar if you are not careful with your insulin dosing or portion size. This is particularly important for those managing Type 1 diabetes or Type 2 diabetes, where balancing carbs and insulin is crucial for maintaining stable blood sugar levels. Consider asking for a smaller portion if you're craving rice or skipping it altogether in favor of a protein-heavy meal.

It’s important to remember that dining out doesn’t have to be stressful. With the right knowledge and some planning, eating at Panda Express is possible. By choosing protein-rich meals with moderate carbs, you can enjoy a meal without worrying about major blood sugar swings. For anyone living with Type 1 or Type 2 diabetes, it’s always a good idea to consult with a diabetes dietitian for personalized advice.