If you eat low-carb/ketogenic, like I do, people often don’t know what or how to order when eating out in order to stay in line with such an eating philosophy. It’s not that carbs are inherently bad (more on this here) but they and other processed foods (e.g. corn oil, GMO soybeans, gluten) are in practically everything! For instance, foods you think would be more “safe” when eating out, like soup, are often filled with carbs in the form of gluten and or wheat. In light of this, I thought it would be helpful to write a blog on how to order keto when you eat out in order to maintain your nutrition goals but also help other people know what the heck you are talking about without getting strange looks.
Let me first say, I have tried it all!
I’ve tried saying “I’m gluten free” but there can still be rice, “gluten-free flours” and legumes (e.g. beans) in items that are gluten free. (More about how risky even gluten-free flours can be for those with metabolic issues like hypoglycemia, Diabetes, and insulin resistance here). I’ve tried saying “I’m allergic to starches” but most people don’t know what a starch is, let alone that there can be a large amount of them in even vegetables (think carrots). I’ve tried saying “I can’t have carbs” but most people (including myself before I started my whole keto journey) don’t really know what carbs are, other that your stereotypical breads and pastas.
I’ve even tried explaining that “I’m low glycemic index” (which is a scale ranging from 0-100 that is used to determine how much our blood sugar spikes after we consume something). But, as even Dr. David Perlmutter explains in his book, Grain Brain, table sugar actually spikes our blood sugar less than “healthy” whole wheat bread or even a candy bar (e.g. Snickers). So, what is considered “low” glycemic is relative. Furthermore, are you seriously going to tell me that your waiter or the person taking your order at a drive-through is actually going to know what “low glycemic index” means, anyway? I think not!
You could, of course, tell someone that you are keto. There are some other complications with this, too. First, everyone ketos (yep, I just made that a verb!) differently because all of our bodies are different. For example, I need MUCH more protein than the average person on keto. So, while I am strict keto because I live a low-carbohydrate lifestyle for medical reasons, “keto” is going to mean something different to everyone. For instance, my husband is rockin’ the “lazy keto” life (as much as I would love him to be strict keto with me given all of the mental and physical benefits). So, although we both are low-carbohydrate, we would likely order two different things.
Another thing to consider is that, given that keto/low-carbohydrate eating has become more popular, there is a lot of misinformation out there. You may not want to say out loud the way that you are eating for fear of others around you (including your waiter) rolling their eyes and warning you how “dangerous” low-carbohydrate/ketogenic eating is and how “It’s not safe long-term.” (This is crap, by the way! You can read more on that here, in addition to finding hours worth of research to sort through on this topic on my Resources page.)
I recently had an interaction with a cousin on Facebook who is a bartender. She was venting about how sick she is of people ordering “keto drinks” because it’s trendy. But, since keto is NOT a diet and there is actual scientific reasoning why someone would go keto, it would likely be hard to take someone seriously if they tried to order “keto” out. (Although, if you are more focused on making the alcohol in your life “keto,” as opposed to addressing the metabolic dysfunction that keto is designed to address, you are probably not really doing keto for the right reasons, anyway.)
So, to side-step all of that, I have found the best way to order out is to say “I am Diabetic so I can’t have… (e.g. starches/carbs/wheat).” Because my doctor explained that my hypoglycemia is a form of Diabetes (and this is how it is listed on the medical bracelet I purchased in case anyone gave me trouble about taking food in places when I was severely hypoglycemic), this is an accurate description for me. I am not suggesting that you lie if you are not Diabetic. But, I will say that using this approach this tends to get people’s attention enough to where they ask to ensure that nothing will be put on your plate that could create an issue for you (and, therefore, a liability for them).
Another benefit of this approach I have found is that it creates a dialogue with people. Everyone tends to know someone who is Diabetic and know how important it is to avoid things like a giant plate of potatoes, a huge side of garlic bread, or other sugars. I have even had some really powerful experiences sharing my story of healing with others using low-carbohydrate nutrition.
In the end,
as always, find what works for you.
But, it is my hope that these suggestions and my personal experience help you to get creative to be able to live a low-carbohydrate/ketogenic lifestyle both inside and outside of your home. And, if you have any tips or are willing to share what has worked well for you, please comment and share!
