Fast Food and Diabetes: The Link and Tips to Eat Out

A healthy diet is vital to diabetes management, but sometimes life gets busy, or plans change, making it hard to prepare balanced meals at home. With diabetes, the foods you eat have a direct effect on how well your diabetes is managed.¹ 

You may wonder how fast food impacts your diabetes along with any adverse effects on your overall health.

Most Americans eat fast food once a week, whereas 13% of people eat it daily. If you are included in that population, you can make healthier fast food choices to lessen the negative impact on your health and diabetes.²

Keep reading to learn more about fast food and diabetes, tips to make smarter choices, along with a guide on what to order at different fast-food restaurants. 

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What Is the Link Between Fast Food and Diabetes?

Fast food is often lumped into the ultra-processed food (UPF) category. Fast food UPFs are manufactured in large amounts to be shipped out and prepared at fast food restaurants. Some examples include breaded chicken nuggets, frozen french fries, and sugar-sweetened beverages.³

These foods are usually high in unhealthy fats (trans and saturated), sugar, and salt to make them palatable and hard to refuse. Processes and ingredients used to make UPFs are designed to have low-cost ingredients, a long shelf-life, and a favorable taste.³

In 2023, from Diabetes Care, researchers found from three large prospective cohorts totaling 415,554 participants that each 10% increment in total UPF intake was associated with a 12% higher risk of developing type 2 diabetes.⁴ 

Fast food and other ultra-processed foods are usually high-calorie, low-fiber, and lack vitamins and minerals. People tend to overeat these foods due to lacking dietary fiber and poor nutrient quality. ^{3, 4}

An extensive review article included 43 studies examining UPF exposure and any adverse health outcomes. No study reported beneficial health outcomes associated with UPF intake.⁵ 

Thirty-seven of the studies linked at least one adverse health outcome with UPF intake, including overweight, obesity, cancer, heart disease, type 2 diabetes, irritable bowel syndrome, and cardiometabolic risks.⁵

Check out the following section to learn precisely how fast food affects your health.

<div class="pro-tip"><strong>Also Read: </strong><a href=/processed-foods>The Impact of Processed Foods on Brain and Metabolic Health</a></a>.</div>

Negative Overall Health Effects of Fast Food

So why does fast food cause many adverse health effects? Different components in typical fast food lead to specific responses within your body. 

Some adverse health effects can include the following:

• Weight Gain

Most review articles examining UPF intake listed weight gain as an adverse health risk. Weight gain puts you at risk for heart disease, cancer, increased blood lipids, high blood pressure, and elevated blood glucose levels.⁵ 

Higher intakes of fast food and UPFs also put you at risk for unhealthy weight gain over time.⁵ 

Accumulating excess body fat and weight can cause type 2 diabetes. The excess weight can make it harder for your body to process carbohydrates properly, leading to high blood sugar levels. On the other hand, weight loss of 10 to 15 pounds can start reversing this effect.⁶

• Overeating

Portion sizes at fast food restaurants are larger than in the past (and larger than you would eat at home). 

A study compared the portion sizes of fast food restaurants in 2002 and 2021. Interestingly, they found that Burger King and McDonald's decreased the size of their largest fry serving but increased the size of their smaller fry portions.⁷  

These restaurants reduced the serving size of their burgers but offered triple burgers and larger sodas.⁷ 

It is easy to overeat at a fast-food restaurant. With your double cheeseburgers on buns at McDonald's, you add 21 ounces of sugary soda and a medium French fry, totaling 1,130 calories (over half of your daily needs for a 2,000-calorie diet).⁸ 

• High Blood Pressure

The McDonald’s meal also provides 1,755mg of sodium (salt), 75% of the daily value.  Cutting back on sodium can help you control high blood pressure. 

While salt is not the only diet factor, opting for foods lower in sodium leads to a better quality diet containing more fruits and vegetables. Nutrients in fruits and vegetables like potassium help reduce blood pressure.⁹ 

Foods high in sodium cause your body to retain water and increase blood pressure. Carrying excess weight (which is more common when eating fast food regularly) also predisposes you to high blood pressure.¹⁰ 

• Blood Sugar Spikes

Processed fast food tends to be higher in carbohydrates and lower in fiber. Processed carbohydrates are absorbed quickly, leading to blood sugar spikes, further complicating diabetes management.¹¹ 

According to the American Diabetes Association, repeated blood sugar spikes from frequent fast food consumption or processed, refined carbohydrates worsen diabetes.¹¹ 

• High Triglyceride Levels

A study of young adults investigated regular fast food consumption compared to other restaurants and its impact on metabolic outcomes, such as cholesterol, triglyceride levels, and weight. 

Results showed that those consuming fast food at least three times weekly had higher weight, insulin resistance, and triglyceride levels than those consuming restaurant food three times weekly.¹² 

Too many foods like sugary items, low-fiber, refined carbohydrates, and saturated fat at fast food restaurants can raise triglyceride levels. Undesirable metabolic laboratory outcomes are a strong risk factor for prediabetes and the development of type 2 diabetes.¹³

The negative health effects of frequent fast food range from overeating, weight gain, high blood pressure, blood sugar spikes, elevated triglyceride levels, and increased risk of type 2 diabetes. 

You can make smarter fast food or eating-out choices to prevent these adverse health effects. 

7 Tips for Smarter Fast Food Choices

Fast food occasionally fits into a healthy diet to manage or prevent type 2 diabetes. 

Sometimes, unexpected circumstances prevent you from preparing a balanced meal at home. Whether you are on the road unexpectedly, have car trouble, commuting issues, or power outages, situations happen. 

Making a plan before opting for fast food can help you make choices that don’t sabotage your progress. If you are struggling with making a dietary plan that fits your health goals, reach out to a registered dietician or your healthcare provider for personalized advice. 

Here are some tips for making diabetes-friendly fast food choices:

• Opt for water over other sugary beverages like sweet tea or soda.
• Choose a lean protein option, such as grilled chicken or beef; avoid breaded and fried foods, like fried chicken or fried fish. 
• Look for fiber-rich, colorful sides such as a garden salad or fresh fruit.
• If purchasing food for several people, split the oversized entree and side, and add vegetables or fruits to balance the meal. 
• Try using only half of the bun to reduce simple, processed carbohydrates.
• Choose fast-food chains with entree salads that contain protein and use less dressing than is served, or choose olive oil-based dressings. 
• Be mindful of condiments, as these can easily increase your carbohydrate and fat intake.
• Use the plate method for planning your fast food meal: Fill half the plate with non-starchy vegetables (salad), one-quarter with a protein source, and one-quarter with whole grains, starchy vegetables (potatoes), or fruit.

Healthy Fast Food Options: Signos Take

Here are some healthier fast food options from Signos health experts. Building a list of alternative fast food options from your local fast food restaurants can help you progress realistically with your health goals.

• Burger King

You can choose a regular hamburger, the Impossible Whopper, the Whopper Jr., or Chicken Fries, which have fewer calories and lower glucose spikes than other menu items.

• Panera

Panera offers some delicious, fiber- and protein-rich salads, such as the Mediterranean Chicken Greens with Grain Salad, Balsamic Chicken Greens with Grains Salad, or Southwest Chicken Ranch Salad. 

The higher fiber and protein content, paired with the relatively low carbohydrate content, helps maintain stable blood sugar levels and keeps you full between meals. 

• Subway

Subway can cause blood sugar spikes and overeating if you choose the foot-long sandwiches, drinks, and sides. 

However, choosing the Oven-Roasted Turkey Sandwich (6-inch), Grilled Chicken Sandwich (6-inch), Rotisserie-Style Chicken (6-inch), or Veggie Delite (6-inch) can satisfy your sandwich craving with fewer carbohydrates. 

You can also try the Meatball Marinara Salad, No Bready Bowls, or make any sandwich into a salad for a lower carbohydrate and calorie option. 

• Popeyes

Popeyes has fewer healthy options than other fast food restaurants, but you can still find some choices to help you stay on track. 

Choose the 8-piece Chicken Nuggets or Louisiana Kitchen Mild Chicken Breast and pair it with some Cole Slaw or Red Beans & Rice for a more balanced fast food meal. 

• Chipotle

Chipotle is a favorite for many with food allergies due to the build-your-own meals, and it can be an excellent option for fast food. 

Try the Chicken Salad Bowl, Steak Burrito Bowl, Vegetarian Bowl with Sofritas, Barbacoa Tacos, or the Brown Rice and Black Bean Bowl. These entrees boast a protein source with higher-fiber vegetables, beans, and brown rice for a filling and blood-sugar-stabilizing meal. 

Be aware adding sour cream, extra cheese, and guacamole can increase the fat and calories in these meals. 

• McDonald’s

McDonald’s no longer serves entree salads, making it harder for people to make smart choices. However, a few breakfast items, like the Fruit & Maple Oatmeal or Egg McMuffin, provide a balance of protein, carbohydrates, and fiber. 

Other entrees to consider are the 10-piece Chicken McNuggets or the Hamburger. Pairing them with fruit or a side salad can help you maintain stable blood sugar levels. 

• KFC

Almost every fast food restaurant offers some healthier options, including KFC. 

The Original Recipe Chicken Wings, Chicken Little, and Kentucky Fried Nuggets are protein-rich and lower in carbohydrates, leading to more stable blood sugar levels. Pair some green beans or corn for a healthier option at KFC. 

• Chick-fil-A

Here are some dietitian picks from Chick-fil-A. For lower-carbohydrate options, try the Grilled Chicken Sandwich, Grilled or Regular Chicken Nuggets, a Cobb Salad, or the Grilled Chicken Cool Wrap. 

The entrees could be paired with a side salad, Kale Crunch Salad, or fruit cup for even more fiber, vitamins, and minerals. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Making smart fast food choices helps control your blood sugar levels, keep you on track with your diabetes management plan, and improve your overall health. 

Signos’ expert advice can help you make informed choices about food to improve your health, manage diabetes, and support weight loss. 

You can learn more about nutrition and health habits on Signos’ blog (written by nutrition and health experts). Take a free quiz to determine if Signos is a good fit for you. 

<div class="pro-tip"><strong>Learn More: </strong><a href=is-msg-bad-for-you>Is Msg Bad for You? Msg Myths & Facts Uncovered</a>.</div>