How to Eat Healthy at Mexican Restaurants
You can enjoy your favorite foods, and keep your blood sugar steadyโhere's how!
Ordering from a fast-food Mexican place is about as big asย a blood sugar challenge can get. Portions are generally huge,ย the tortillas used for burritos are larger than your headย and filled with a cup or more of white rice (blood sugarย enemy # 1), and the entrรฉes tend to be loaded with cheese —ย and we don’t mean the Magic low-fat variety. Thread yourย way around these potholes, and you can arrive at a delicious,ย moderate-GL meal.
Your Game Plan:
1. Ask the waitperson to take away the tortillaย chips.
The Mexican equivalent of a bigย breadbasket is either a bowl of chips withย salsa or nacho chips covered with cheese.ย Just say no.
2. Order a healthy starter instead.
Look forย ceviches (marinated raw fish or seafood);ย guacamole, which is full of “good” fats (askย for soft tortillas instead of deep-fried chipsย to dip, and don’t overeat them); gazpacho,ย a spicy cold vegetable soup; black bean soup;ย and tortilla soup (chicken in broth withย vegetables and thin fried tortilla chips).ย Ask for extra salsa for the table and eat itย with a spoon rather than on chips.
3. For an entrรฉe, look to fajitas.
These areย made with lean beef (or chicken or shrimp)ย grilled with onions and peppers. Other goodย choices are grilled chicken or fish dishes.
4. Order tacos or burritos without high-fat sour cream.
Ask for extra salsa instead. Hardย tacos are fried, so you’re better off with softย tacos; soft tortillas are even better. A smallย tortilla is the equivalent of a slice of bread.ย If you’re not eating rice, two or three softย tacos are fine, but stick to one or two if youย are having rice. If you’re getting a burrito, askย for no rice and more beans.
5. As a side dish, go for rice and beans instead of Mexican rice.
Thanks to the beans,ย this dish has a lower GL than rice alone. Butย check first to be sure the beans aren’t refried.ย Refried beans are loaded with fat.
6. Have dessert at home.
Desserts at Mexicanย restaurants, such as flan and fried ice cream,ย are usually high in calories and fat, so skipย them and eat something healthier elsewhere.
Just say no to:
- Tortilla chips
- Nachos
- Chimichangas
- Quesadillas
- Enchiladas (beef, cheese, or any other kind)
- Chiles rellenos
- Refried beans
- Anything “grande”