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In my restaurant reviews, I will tell you how I figured out the carbohydrates count for different meals in restaurants around the country. I will also try cooking some of the meals and give you the recipes. I have found this a great help to me over the years in figuring out how much insulin I need for particular dishes. If you want to reduce your risk of getting type 2 diabetes a basic knowledge of food is needed.

It can be difficult to figure out how many carbs are in dishes when you are eating out. If you are taking diabetic medication or need to stick to low carbohydrate foods it’s important to calculate as best you can. You won’t always get it right, but an educated guess is better than a random one.

Make it simple for yourself by skimming the menu and deciding on the one or two best options, preferably containing lean protein, vegetables and slow release carbohydrates for main meals. Do a quick calculation of the carbs, based on any guides you have been given by your medical team, information from this site and your previous knowledge.

I find carb calculator apps great. Apps and booklets won’t all give exactly the same quantity of carbs for each food type because different brands and types (eg. different types of apples have slightly different quantities of carbohydrates), but most of them are fairly accurate. Generally the difference is so small that it makes no difference.

It’s important to give the same attention to estimating the food value for food at a deli counter as a fine dining restaurant.

If the portion size is larger than what you normally have, move the excess to a side plate/ask for it to be taken away and enjoy the remainder, remembering to give/take your medication if necessary.

If you want to reduce your risk of type 2 diabetes, this guide will help you make good choices while still enjoying your dining experience.