Completely giving up fast food isn’t always practical. We get it. The good news is: you don’t have to give up fast food and dining out to manage your blood sugar or blood pressure.
Here’s a practical, taste-forward fast-food guide for anyone with diabetes or hypertension—focused on saving carbs & making calories count, boosting fiber & protein, and lowering sodium without feeling deprived.
⚡ Quick Wins (Save this)
- 🍗 Choose the right protein: Order grilled instead of fried to reduce intake of calories and fat. This can help with weight and glucose control.
- 🥐 🍟 Pick your carb wisely! If you want fries, then ditch the bun and order your burger lettuce wrapped (at In-n-Out ask for 'protein style') or get chicken nuggets. At Chick-fil-A you can order grilled nuggets👌🏻 win-win! Also think buns, tortillas, fries → lettuce wraps, bowls, extra veggies.
- 🫙 Sauce smart: sauces can double carbs/sodium/saturated fat/sugar → use lightly or swap for something like mustard.
- 🥬 Boost volume and add a veggie every time: This could mean ordering a side salad instead of fries or taking it home and adding some baby carrots, cherry tomatoes, cucumber slices, or celery sticks on the side. Easy way to boost fiber, antioxidants, and support glucose control!
- 🥤 Skip sweet drinks: Instead of regular or diet soda, opt for unsweetened iced tea or water with lemon. Or take it home and enjoy it with a Zevia over ice, water with cucumber and mint, or a low sugar kombucha like Humm brand. This = zero impact on blood sugar!
Zevia: https://www.zevia.com/collections/soda
Humm: https://hummkombucha.com/pages/find-a-store
Below are some smart choices you can make at the most common fast food restaurants:
🍔 For Better Burger Options 🍔
McDonald’s
Order
- Grilled chicken sandwich no bun (or open-faced, ditch 1/2 the bun)
- Quarter Pounder lettuce-wrapped
- Egg McMuffin no muffin (or open-faced), add extra egg if needed
Customize
- No ketchup, add mustard
- Extra lettuce/onions/tomato
- Skip fries → apple slices or side salad (or opt for a small fry and omit the bun completely)
In-N-Out Burger
Order
- Burger Protein Style (lettuce wrapped)
- Single patty if watching calories
Customize
- Skip animal style or ask for light
- Add extra lettuce, tomato, onion (fresh or grilled)
Side
- Skip fries or split one order with a friend
Wendy’s
Order
- 6 PC. Chicken Nuggets
- Jr. Hamburger (opt for lettuce wrapped if you want fries or a potato as side)
- Parmesan Caesar Salad
Customize
- No mayo; use mustard instead
- Add extra lettuce, tomato, onion
- Skip cheese if watching sodium
- Use 1/2 packet of salad dress and dip each bite
- Avoid sugary sauces (BBQ, honey mustard)
Side
- Plain baked potato (eat half; add chili if desired)
- Chili
Burger King
Order
- 8 PC. Chicken Fries
- Whopper Jr. (consider lettuce wrapped or open-faced)
Customize
- No mayo; use mustard or small amount ketchup
- Add extra lettuce, tomato, onion
- Avoid fried (“crispy”) items (especially if watching sodium)
Side
- Mott’s Apple Sauce
- Skip fries or share value size
🍗 Chicken Spots 🍗
Chick-fil-A
Order
- Grilled Chicken Sandwich no bun (or open-faced)
- Grilled Chicken Sandwich with the bun + kale salad (add to sandwich)
- Grilled Nuggets + side kale salad (combine the two with Buffalo sauce)
Sauce Swap
- Chick-fil-A sauce → Buffalo sauce or mustard
Side
- Fruit cup or any side salad instead of fries
- Totally okay to have a small fry; especially if the main order is low carb and protein rich, like a the grilled nuggets
KFC
Order
- Grilled chicken breast and/or thigh
Customize
- Remove skin if ordering original instead of grilled
- Skip biscuits and fries
Side (individual size)
- Whole kernal corn
- Mashed potatoes & gravy
- Coleslaw (higher in carbs due to added sugars)
🌮 Other Great Places 🥪
Taco Bell
Order
- Cheese qusadilla
- Soft taco - chicken (has more protein)
- 3-Cheese Chicken Flatbread Melt
- Jalapeno Honey Mustard Crispy Chicken Crunchwrap Slider
Add Fiber
- Extra beans
- Extra lettuce
- Pico de gallo
Sauce/sides
- Hot sauce (very low calorie; Mild and Diablo are lowest in sodium)
- Black beans
Panda Express
Order
- Bowl with Super Greens (instead of fried rice/noodles)
- Harmonious Macros Plate (teriyaki sauce on the side)
Customize
- Ask for light sauce or sauce on the side
- Avoid high-sugar items (Orange Chicken, Beijing Beef)
- Opt for lower-sugar, lower-sodium items (String Bean Chicken, Mushroom Chicken, Broccoli Beef)
Side
- Super Greens (best option)
- Half steamed rice + half greens if needed for balance
Subway
Order
- 6” Grilled Chicken & Fresh Avocado
- Veggie Delite Wrap
- Baja Chicken Protein Pocket
Customize
- Choose Hearty Multi Grain bread
- Load up veggies (spinach, cucumbers, peppers, tomatoes, onions)
- Choose lean protein (turkey, chicken)
- Skip or go light on cheese if watching sodium
- Mustard or vinegar instead of creamy dressings
- Avoid high-sodium meats (salami, pepperoni)
Side
- Applesauce (if available)
- Skip chips and cookies
- Water or unsweetened tea
Best picks across all Chains:
⭐ Best Picks Across All Chains (Go-To Orders)
Top reliable options anywhere:
- 🍗 Grilled chicken (sandwich, nuggets, or bowl), with a non-creamy sauce on the side
- 🥬 Lettuce-wrapped burgers with beans or other fiber-rich sides, or fries if you’re feeling like you need it.
- 🍔+🥗 Junior burg
- er with extra lettuce/tomato, and also a Side salad
- 💧 Always pair with water, unsweetened tea, or zero sugar drinks
Takeaways
Eating fast food with diabetes and high blood pressure doesn’t have to mean sacrificing health or flavor. By prioritizing protein, swapping refined carbs for veggies, choosing lighter sauces, and opting for low-sugar beverages, you can keep blood sugars steadier and sodium in check while still enjoying your meal. Small customizations—like going bun-less, ordering sauces on the side, and upgrading sides—add up to big wins over time. With a few smart strategies, fast food can fit into a balanced, sustainable eating pattern. And remember, you can always ask for nutrition information or look it up online!
