When following a Paleo diet, it’s crucial to be mindful of hidden sugars in dishes when eating out. While many restaurant meals may seem healthy, they can often be packed with added sugars that can derail your Paleo goals. Here are some tips on how to avoid hidden sugars when dining out:
Choose whole, unprocessed foods
- Opt for dishes that are comprised of whole, unprocessed foods such as lean proteins, vegetables, fruits, nuts, and seeds.
- Avoid dishes that are pre-packaged or processed, as these are more likely to contain added sugars.
Avoid sauces and dressings
- Sauces and dressings are notorious for containing hidden sugars. Ask for them on the side so you can control how much you use, or opt for simple olive oil and vinegar dressings.
- Avoid dishes that are smothered in sugary sauces or glazes, as these can add unnecessary sugars to your meal.
Ask questions
- Don’t be afraid to ask your server about how dishes are prepared. Ask if any sugars are added and if there are any substitutions you can make to keep your meal Paleo-friendly.
- Look out for keywords like “glazed,” “BBQ,” “sweet,” or “honey,” as these are often indicators of added sugars.
Be wary of hidden sugars in seemingly healthy dishes
- Just because a dish seems healthy (like a salad or smoothie) doesn’t mean it’s free of added sugars. Many dressings, toppings, and mix-ins can contain hidden sugars.
- Opt for salads with simple dressings like olive oil and lemon juice, and ask for no added sugars in your smoothies.
Read the menu carefully
- Scan the menu for keywords that may indicate added sugars, such as “sweetened,” “glazed,” “honey,” or “BBQ.” Avoid dishes with these descriptions.
- Look for dishes that are grilled, roasted, or steamed, as these cooking methods are less likely to involve added sugars.
Choose dishes with minimal ingredients
- Opt for dishes with fewer ingredients, as these are less likely to contain hidden sugars.
- Avoid dishes with long ingredient lists, as these are more likely to contain additives and sweeteners.
Ask for modifications
- Don’t be afraid to ask for modifications to your dish to make it Paleo-friendly. Ask for no sauces, dressings, or added sugars, and ask for extra vegetables or protein instead.
- Most restaurants are willing to accommodate dietary restrictions, so don’t hesitate to ask for what you need to stay on track with your Paleo diet.
Choose beverages wisely
- Avoid sugary drinks like sodas, juices, and sweetened teas. Opt for water, unsweetened iced tea, or black coffee instead.
- Be wary of alcoholic beverages, as many cocktails contain added sugars. Stick to simple drinks like vodka soda or tequila on the rocks.