Eating out can be a diabetics’ greatest enemy. Although most restaurants either print calorie counts on menus or have the information available upon request, determining what is in your food can be a bit of a guessing game and a gamble.

Food to Make at Home

If you have an insatiable appetite for takeout or fast food, you don’t have to give up your vice entirely. Instead, you can recreate your favorites at home, swapping out high-fat, high-carb, or high-sugar items for healthier, whole foods that will keep your stomach happy and your blood sugar stable.

#1. French Fries

Purchasing fries from a drive-through or even a sit-down restaurant, you run the risk of taking on an enormous amount of fat. Because most eateries deep-fry their French fries, even a small handful can have a huge impact on your numbers (and waistline).

Making fries at home, you can simply cut up potatoes or sweet potatoes to the desired thickness, pop them in the oven, and create a satisfying, healthy alternative to the McDonalds down the road.

#2. Sushi

Making your own sushi is one of the best ways to make sure you do not have any sneaky ingredients that could make your blood sugar skyrocket. Many sushi options are relatively healthy, but just as many have sauces and fillings that contain a lot of sugar and fat.

With a few tools, you can create your own sushi, avoiding the pitfalls such as high-sodium soy sauce, sugar dressings, and hefty amounts of cream cheese. Ideally, your sushi should limit the rice (or eliminate it altogether) instead of stopping at the seaweed.

#3. Tacos

Like sushi, tacos can be somewhat healthy if they have only the bare bones. Unfortunately, most places load tacos up with added sugars and fats. You can make your own tacos, using low-fat cheese (or eliminating cheese), lean meats, and vegetables, and skipping on the high-sugar, high-fat items such as sugary salsa or sour cream.

I you want to take it a step further, you can even ditch the tortillas or taco shells altogether, in favor of cabbage or greens.

#4. Pasta

Pasta sauce is usually a wide range of food items, ranging from simple oils such as olive, to thicker liquids such as cream, all of which can quickly add up, creating a high-fat content for a small meal. Making your own pasta sauce helps keep the ingredients in your sauce healthy and fresh, rather than being made from processed ingredients and sugar.

#5. Pizza

Finally, although it may be easier to order takeout from your local pizza place, dough alone can have a ton of fat and preservatives in it, let alone the sauce, cheese, and toppings. Save your belly, your wallet, and your blood sugar by creating your own pizza at home. To keep carbs low, you can make pizza dough without grains, or substitute processed meats for fresh meat or vegetables.