Fast food generally contains high levels of fats, sugar, and carbs, which can jeopardize your health as a diabetic patient.
That’s why you may be wondering what you can eat at McDonald’s that is safe for you.
McDonald’s doesn’t have a specialized menu for people with diabetes, but you can choose food items with low-sugar, calorie, and carb-count such as:
- Egg McMuffin®
- Sausage Burrito
- Fruit & Maple Oatmeal
- Quarter Pounder® without Cheese
- Filet-O-Fish®
Other options for diabetic patients at McDonald’s include McChicken® without Mayo, Apple Slices, and 4 Piece Chicken McNuggets®. You can even have a small Vanilla Cone as a frozen dessert.
To help you select a healthy option, we’ve discussed what a person with diabetes can eat at McDonald’s without causing a spike in blood sugar levels.
9 Healthy Options for a Diabetic at McDonald’s
McDonald’s is an international fast-food chain known for hamburgers and french fries. However, the standard options are high in sugar and carbs and may not be right for a person with diabetes.
In recent years, McDonald’s discontinued serving relatively healthier alternatives like Fruit and Walnut Salad, Crispy Ranch Snack Wrap, Artisan Grilled Chicken Sandwich, etc.
However, with some research, you can still find healthy options on the menu with fewer carbs and sugar to enjoy occasionally.
In addition, portion control can help in managing diabetes when you choose to eat at McDonald’s.
In type II diabetes, you can control sugar levels with lifestyle changes, like a healthy diet and exercise. However, If you have type I diabetes, you’ll need insulin injections with a strict check on your carb and sugar intake.
Let’s explore some food options at McDonald’s and, as a person with diabetes, how you can customize the order to keep the sugar intake within the limit.
1. Egg McMuffin®
Egg McMuffin® is a perfect choice for a quick breakfast, even if you have diabetes. It has Canadian bacon, egg, and American cheese in a toasted English muffin.
You can pair the McMuffin with the Americano coffee (0g sugar, 0g fat) to make a meal without increasing the carbs.
Nutritional Summary: Egg McMuffin® has 290 calories, 11 grams of good fat, 16 grams of protein, and 28 grams of carbohydrates.
To make the McMuffin healthier, you can skip the American cheese slice (50 calories) by instructing the person taking your order at McDonald’s.
2. Sausage Burrito
Another breakfast option a person with diabetes can have at McDonald’s is the Sausage Burrito.
Unlike most burritos, this one has only scrambled eggs, Sausage, and melted cheese wrapped in a flour tortilla.
Nutritional summary: McDonald’s Sausage Burrito has 310 calories, 17 grams of good fat, 13 grams of protein, and 25 grams of carbohydrates.
An adult with diabetes can take 45 to 60 grams of carbs per meal. But, if you are taking a snack, limit your carb intake to 15 to 20 grams.
3. Fruit & Maple Oatmeal
McDonald’s Fruit & Maple Oatmeal is a top choice if you have diabetes because it has slow-digesting carbs and high-fiber ingredients.
This cereal has whole-grain oats, diced green/red apples, cranberries, and two types of raisins with maple syrup and cream toppings. However, you can order the oatmeal without cream or syrup to cut considerable calories (100 kcal).
Nutritional summary: Fruit & Maple Oatmeal has 320 calories, 3.8 grams of good fats, 5.5 grams of protein, and 58.1 grams of carbohydrates.
4. Quarter Pounder® Without Cheese
If you have diabetes and crave a big burger, a Quarter Pounder® without cheese can be an excellent option.
Skipping the two cheese slices on the McDonalds’s Quarter Pounder® reduces carbs by 3 grams and saves you 100 calories.
This burger has a sesame seed bun with a quarter pound of beef, lettuce, onions, pickles, mustard, and ketchup.
Nutritional summary: A Quarter Pounder® without cheese has 440 calories, 20 grams of good fat, 26 grams of protein, and 39 grams of carbohydrates.
5. Filet-O-Fish®
Filet-O-Fish® is a relatively better low-carb food than beef or chicken burgers at McDonald’s. It has lean proteins with Omega-3 fatty acids, which are great for a person with diabetes.
This sandwich has a breaded fish filet with a topping of tangy tartar sauce served on a steamed bun.
Nutritional summary: Filet-O-Fish® has 390 calories, 19 grams of good fat, 11 grams of protein, and 39 grams of carbohydrates.
You can order a small McCafé® Sugar Free French Vanilla Iced Coffee (80 calories) with the sandwich to make a refreshing meal.
6. McChicken® Without Mayo
If you have diabetes, order a McChicken® without mayo for a filling lunch or dinner at McDonald’s. These minor customizations can help you avoid a sudden hike in blood sugar levels.
A tablespoon of Mayonnaise at McDonald’s has 10 grams of fat which can increase saturated cholesterol and triglycerides in the blood.
Without mayonnaise, this burger has a chicken patty, pickles, and lettuce served on a bun.
Nutritional summary: McDonald’s McChicken® without mayo contains 415 calories, 6 grams of good fat, 20 grams of protein, and 38 grams of carbohydrates.
7. Apple Slices
As a diabetic patient, you have limited snack/side options at McDonald’s, but Apple Slices are one of the best food choices.
Instead of ordering French Fries, you can choose a bag of Apple Slices on the side with your burgers. McDonald’s uses Gala or Empire apples, so the slices can have a crisp texture while maintaining the juicy flavor.
Nutritional summary: A bag of McDonald’s Apple Slices has 15 calories, 0 grams of fat, 0 grams of protein, and 4 grams of carbohydrates.
8. 4 Piece Chicken McNuggets®
Another excellent snack option at McDonald’s for you is Chicken McNuggets®. However, the only catch is that you must stick to a portion size of 4 nuggets; otherwise, it may not be healthy.
To make a McNugget, a small piece of boneless chicken is coated in batter and deep-fried. A good thing about this snack is that it has no artificial flavors, colors, or preservatives.
Since Chicken McNuggets® are fried, eating them in moderation and less often than other foods is better if you have diabetes.
Nutritional summary: 4 Piece Chicken McNuggets® have 170 calories, 10 grams of good fat, 9 grams of protein, and 10 grams of carbohydrates.
Avoid ordering Italian or Ranch dressings with Chicken McNuggets® to keep the calorie count low. Alternatively, you can request a packet of Spicy Buffalo Sauce (1g carbs, 30 calories) or Newman’s Own Low Fat Balsamic Vinaigrette (4g carbs, 35 calories).
9. Vanilla Cone
The Vanilla Cone at McDonald’s is a perfect frozen treat for you as a diabetic patient with a sweet tooth. It is a soft swirl ice cream with a wafer cone biscuit.
Although a small cone won’t hurt occasionally, it still contains sugar. So if you have had high-calorie food earlier, skip the ice cream.
Nutritional summary: McDonald’s Vanilla Cone has 200 calories, 5 grams of good fat, 5 grams of protein, and 33 grams of carbohydrates.
Check your blood sugar after two hours of eating the ice cream or any meal at McDonald’s to know precisely how it affects your body.
Summary
In conclusion, we’ve explored what a person with diabetes can eat at McDonald’s and discussed a few ways to customize the order, making it a low-carb and low-sugar diet.
We hope you can select suitable healthy food at any McDonald’s chain.
Frequently Asked Questions
Can People With Diabetes Eat McDonald’s French Fries?
Even a kid’s size or a small serving of McDonald’s french fries is a bad choice for people with diabetes. Since fries are carb-heavy with starch as a main ingredient, blood sugar levels can increase within minutes.
How Long Should a Person With Diabetes Wait Between Meals To Eat at McDonald’s?
If you have diabetes, it is best to space your eating and wait 4 to 5 hours between meals. However, you can grab a McDonald’s breakfast within an hour or a half after waking up to stabilize blood sugar levels.
