How to Avoid Sugar While Eating Out

How to Avoid Sugar While Eating Out

Eating out at restaurants can be a great way to enjoy one of your favorite meals and spend quality time with friends and family, but a lot of restaurants or fast-food meals can be high in sugar. And if you’re trying to cut back on sugar, this may put your health goals on the wrong track. Fortunately, there are several ways that you can avoid consuming too much sugar or hidden sugars when you're eating out.


Look for low-sugar options on the menu

Nowadays, many restaurants offer dishes or sides that are low in sugar or have sugar-free options. For example, you can choose salads with dressing on the side, grilled chicken or fish, or steamed vegetables.


“Sauce on the side, please

Depending on what you order, entrees and sides can be loaded with sugary dressings and sauces, which can add a lot of unnecessary sugar to your meal. Ask for these items on the side so that you can control how much you eat. Although you might not think of sauces or salads dressings like ketchup, barbecue, or ranch dressing as “sweet” products, they are actually a common source of hidden sugars.


Avoid sugary drinks

An easy way to ease up on the sugar it to limit soft drinks that tend to have tons of sugar. Soft drinks, fruit juices, and other sweetened beverages are often packed with sugar and provide little nutritional value. Instead, choose water, unsweetened tea, or coffee with milk or cream instead.


Don't be afraid to make special requests

If you're trying to avoid sugar, don't be afraid to ask the server if the restaurant can make a dish without added sugar or if they have any sugar-free options. Many restaurants are happy to accommodate special requests. Remember – you never know unless you ask!


Enjoy your own dessert at home

What’s dinner without desert? We know you may want to order that strawberry cheesecake with caramel drizzle and cookie crumbles – but stay strong! Instead, pick up your favorite low sugar alternative to satisfy those sugar cravings. If you love ice cream, pick up some Keto Pint or Zero Added Sugar ice cream bars on the way home so you can enjoy a sweet snack without worrying about how much sugar you’re eating.


By following these tips, you can enjoy eating out while watching your sugar intake. Remember, moderation is key – it's okay to indulge in a sweet treat once in a while but be mindful of your sugar intake and try to make healthy choices. Your body will thank you!



  • Watch out for condiments or sauces, they can be loaded with hidden sugars.
  • Avoid sugary soft drinks. Juices and sodas are packed with sugar and are one of the most common sources of added sugars.

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