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4 Delicious Diabetes-Friendly Foods at In-N-Out

Did you know there are diabetes-friendly foods at In-N-Out?

We all know that eating fast foods isn’t healthy, especially if you suffer from health issues such as diabetes, have skin problems, are lactose or gluten-intolerant, and even bloat easily. These foods are known for being high in sodium and carbs, but let’s face it: we’re humans, and we sometimes crave things that are comforting, cheesy, savory, and delicious. We don’t just need food for our bodies but for our souls as well.

Since 3 out of 5 Americans like to go out and eat at least once a week (and fast food restaurants are an affordable and easy option), I decided to test one of my favorite places, In-N-Out, and see whether they have diabetes-friendly options. My husband suffers from this health issue, and he needs to consume things that won’t spike his blood sugar levels. He’s very satisfied with the options he discovered, so if In-N-Out is your jam too, you’re going to love these diabetes-friendly foods (my mouth is already watering)…

diabetes-friendly food
Photo by smspsy from

1. Protein-style burger

Carbs are more likely to raise your blood sugar levels, but if you crave a delicious burger that will fill your body with protein, healthy fats, and other important nutrients, you should order a protein-style burger. It will be wrapped in lettuce leaves rather than a bun, and it will lower the number of carbohydrates it contains.

Nutritionists say that simply switching to the protein style for the hamburger with onion will shave 29 grams of carbohydrates off your meal. The protein style contains only 8 grams of carbohydrates with the lettuce bun, whereas the standard hamburger ordered as-is contains 37 grams of carbohydrates. If you want to know more about the nutritional content, here it is:

  • calories: 200;
  • protein: 12 g;
  • total fat: 14 g;
  • saturated fat: 4.5 g;
  • carbohydrates: 8 g;
  • sodium: 390 mg;
  • fiber: 2 g.

…If you’re not into burgers, don’t worry! We have many other diabetes-friendly foods that are delicious!

2. Cheeseburger with a tomato bun

If you crave a cheeseburger, one of the tastiest and most satisfying diabetes-friendly foods at In-N-Out is a cheeseburger with a tomato bun. You ditch the typical carbohydrate-based bun and add in some much-needed protein (this macronutrient will make your muscles stronger and bigger and will keep you full for hours) by adding an extra 4 grams of protein to your burger thanks to the cheese.

If you mind your fat content, you should probably ditch the cheese because it adds around 3.5 grams of fat. If you’re almost at your daily limit, consider your options carefully. According to the Dietary Guidelines for Americans, you should consume no more than 10% of your calories from saturated fat, or roughly 22 grams of saturated fat for every 2,000 calories.

Speaking of fat and protein content, here are the nutritional values for this diabetes-friendly foot at In-N-Out:

  • calories: 270;
  • protein: 16 g;
  • total fat: 19 g;
  • saturated fat: 8 g;
  • carbohydrates: 10 g;
  • sodium: 800 mg;
  • fiber: 2 g.
diabetes-friendly food
Photo by stockcreations from

3. Grilled cheese with extra veggies

Are you vegetarian by any chance? I know how difficult it can be to avoid meat at In-N-Out, but don’t worry; there are many diabetes-friendly options for you too. A good vegetarian meal that can be satisfying without spiking your blood sugar levels is grilled cheese with extra veggies.

Even though there was no nutritional information for this item on the “Not So Secret Menu,” we estimate that the meal contains 8 to 10 grams of protein. Since it contains more carbohydrates than protein-style burgers, it’s critical to keep an eye on your blood sugar levels and understand how this meal might impact your body. Keep in mind that everyone’s sensitivity to blood sugar is different; you can adjust your order based on how your body responds to it.

4. Double-double with onion (protein style)

If you’re extra hungry and you feel like you need a double-double burger to satisfy your cravings and a rumbling tummy, choosing the protein-style one is a good alternative. This diabetes-friendly food is loaded with delicious and juicy grilled meat, salad, veggies, and some creamy cheese slices.

Even though this won’t spike your blood sugar levels that much, keep in mind that this is high in sodium, so make sure you drink plenty of water and get your steps in to help digestion. Since nutrition is important, here are all the macros for this diabetes-friendly food that comes with lettuce instead of bun:

  • calories: 450;
  • total fat: 32 g;
  • saturated fat: 15 g;
  • trans fat: 0 g;
  • sodium: 1,380 mg;
  • cholesterol: 110 mg;
  • carbs: 12 g;
  • sugar: 6 g;
  • protein: 30 g.
diabetes-friendly food
Photo by Eric Broder Van Dyke from

…If you need a drink for that diabetes-friendly food, here are some options:

When you need a drink to quench your thirst, we suggest choosing low-calorie, unsweetened beverages such as sparkling water, black coffee, or unsweetened tea. Of course, the best option is plain water because it’s sugar-free, doesn’t contain any calories, and is a hydrating beverage. It will help your digestion and keep bloating at bay, especially after a big and tasty cheeseburger.

However, if you want a bit of flavor, you could drink unsweetened iced tea, which offers health advantages including antioxidants and a hint of flavor without any added sugar. Even if the famous thick milkshakes seem appealing after a much-needed savory meal, try snatching a few spoonfuls from your eating companion rather than ordering an entire milkshake. A small 15-ounce chocolate shake has 61 grams of sugar and 74 grams of carbs, which is a lot for a beverage served with a meal that’s already high in cholesterol and sodium.

A few guidelines

If you suffer from health issues and it’s difficult to choose a diabetes-friendly food, here are some tips for you! As you already know, diet plays a huge role in managing diabetes and keeping blood sugar levels under control.

One thing you should always do is monitor your carbohydrate intake. This is hard to do when eating fast food meals, which is exactly why it’s best to eat home-cooked meals. However, if cravings kick in and you need some diabetes-friendly foods, you can always swap the buns of a burger with lettuce or tomato slices.

The reason why it’s important to keep track of your carbs is that during digestion, the glucose from carbs enters your bloodstream, and it raises your blood sugar levels. Higher-carbohydrate foods, particularly those abundant in simple carbs like sugar and refined grains, can quickly spike your blood sugar levels, and that’s not good for diabetes patients.

The way carbohydrates affect your blood sugar can be influenced by the combination of macronutrients you eat (such as protein with carbohydrates and dietary fat). If you eat out more frequently, pay attention to how your body reacts to certain foods, so you don’t mess with your system.

You’ll probably want to make menu adjustments when you order from In-N-Out or other junk food restaurants because a lot of their menu items, such as milkshakes, cheeseburgers, and crispy fries, are high in carbs and fats, and it could be too much for someone watching their blood sugar. The good news, though, is that many restaurants, such as In-N-Out, have substitutions.

Do you know any other diabetes-friendly foods you could get at junk food restaurants? Let us know in the comments below! I’m sure my husband would love your suggestion. If you want to learn how to cook diabetes-friendly foods that are nourishing and delicious, here’s an amazing cookbook!

If you find this article helpful and you’d like to check out something else from The Lasting Health, here’s a good post for you:
Running Low on Energy? These 10 Supplements Will Help You

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