Keto Tips and Tricks

Decoding Hidden Carbs: What To Avoid When Dining Out

October 1, 2023
By Emily Fitzgerald

Hey there, foodie! Craving a night out? Before you hit the town, get ready to decode those hidden carbs lurking on the menu.

In this article, we’ll spill the beans on what to avoid when dining out, so you can stay on track with your healthy eating goals.

From sneaky sauces to sugary beverages, starchy sides to tempting desserts, we’ve got you covered.

Get ready to arm yourself with the knowledge you need to make smart choices while enjoying a delicious meal.

Let’s dive in!

Key Takeaways

Hidden carbs can be found in sauces, dressings, beverages, side dishes, breaded foods, and desserts.
Being mindful of hidden carbs helps make informed choices and stay on track with low-carb goals.
Hidden carbs can contribute to weight gain and chronic diseases, so it’s important to pay attention to them while dining out.
Customizing orders, choosing healthier beverage options, making substitutions, and practicing mindful indulgence can help reduce hidden carb intake while dining out.

Sneaky Sauces and Dressings

You should be cautious of sneaky sauces and dressings that can contain hidden carbs. When dining out and trying to stick to a low-carb diet, it’s important to pay attention to what you’re adding to your meal.

Many sauces and dressings, such as ketchup, barbecue sauce, and honey mustard, contain added sugars and can quickly increase your carb intake. To avoid this, opt for low carb alternatives like olive oil, vinegar, or lemon juice.

Additionally, don’t be afraid to customize your order and ask for dressings on the side. This way, you have more control over the amount you use. Being mindful of hidden carbs in sauces and dressings can help you make healthier choices and stay on track with your low-carb goals.

Speaking of hidden sugars, let’s now explore the next section about hidden sugars in beverages.

Hidden Sugars in Beverages

When dining out, it’s important to be aware of the hidden sugars in beverages. Many popular drinks contain high amounts of added sugars, which can contribute to weight gain and increase the risk of chronic diseases. Here are three hidden sugars to watch out for:

Soda: A single can of soda can contain up to 40 grams of sugar, which is equivalent to 10 teaspoons! Opt for sugar-free options or choose sparkling water with a splash of lemon or lime for a refreshing and low carb alternative.
Fruit juices: While they may seem healthy, fruit juices often have added sugars and lack the fiber found in whole fruits. Instead, opt for unsweetened herbal tea or infused water for a sugar-free option.
Flavored coffees: Those fancy flavored coffees you love can be loaded with sugary syrups and whipped cream. Try ordering a black coffee or choose a sugar-free syrup to keep your beverage low in carbs.

Now, let’s move on to the next section about starchy side dishes…

Starchy Side Dishes

Now, let’s take a look at the starchy side dishes and how they can impact your overall carbohydrate intake.

When dining out, it’s important to be mindful of the potato dishes and pasta sides that often accompany main meals. These seemingly innocent additions can actually contribute a significant amount of carbs to your meal. For example, a serving of mashed potatoes can contain around 35 grams of carbohydrates, while a side of pasta can have up to 40 grams. These numbers can quickly add up, especially if you’re trying to watch your carb intake.

So, when choosing your side dishes, consider opting for healthier alternatives like steamed vegetables or a side salad. By making small substitutions, you can still enjoy a satisfying meal without consuming excessive carbs.

Now, let’s move on to the next section about bread baskets and breaded foods.

Bread Baskets and Breaded Foods

If you’re trying to manage your carbohydrate intake, it’s important to be cautious of the bread baskets and breaded foods that are often served as appetizers or accompany main dishes. These seemingly innocent additions to your meal can pack a hidden carb punch. Here are four reasons to be mindful of crispy coatings and carb-heavy appetizers:

They can quickly increase your daily carb count, sabotaging your efforts to stay within your goals.
Breaded foods often have a higher glycemic index, leading to a faster spike in blood sugar levels.
These carb-heavy appetizers can leave you feeling bloated and sluggish, affecting your overall well-being.
Consuming excessive carbs can hinder weight loss progress and may contribute to chronic health conditions.

As you navigate the restaurant menu, keep these points in mind to make informed choices. Now, let’s move on to desserts and sweet treats, where hidden carbs can also lurk.

Desserts and Sweet Treats

Let’s be mindful of the desserts and sweet treats, as they can also contain hidden carbs. While indulging in a delicious dessert can be tempting, it’s important to consider healthier alternatives and practice portion control.

Many traditional desserts are loaded with refined sugars and unhealthy fats, which can spike your blood sugar levels and contribute to weight gain. Instead, opt for desserts made with natural sweeteners like fruit or stevia, and choose recipes that use whole grain flours or alternative flours like almond or coconut flour.

Additionally, keep portion sizes in mind. Instead of devouring a large slice of cake, try enjoying a smaller portion or sharing with a friend. By being mindful of the desserts you choose and practicing portion control, you can still satisfy your sweet tooth without sacrificing your health.

Frequently Asked Questions

Are there any specific sauces or dressings that I should be cautious of when dining out?

Be cautious of creamy dressings like ranch, Caesar, and thousand island as they often contain hidden carbs. When dining out, opt for vinaigrettes or ask for dressings on the side to control carb intake.

What are some common hidden sugars found in beverages that I should be aware of?

Avoid falling into the sugar trap in beverages. Soft drinks are like hidden sugar bombs, disguising their sweetness behind a bubbly facade. Opt for unsweetened iced tea or water with a splash of lemon for a refreshing, sugar-free choice.

Which starchy side dishes should I avoid if I want to cut down on hidden carbs?

To cut down on hidden carbs, avoid starchy side dishes like mashed potatoes, french fries, and rice. Instead, opt for non-starchy vegetables or a salad. When ordering main dishes, choose grilled or roasted options over breaded or fried ones.

Are there any alternatives to bread baskets and breaded foods that are lower in hidden carbs?

Looking for low carb alternatives to bread baskets? Try opting for veggie sticks with hummus, a cheese plate, or a shrimp cocktail. These low carb appetizers are delicious and satisfying without the hidden carbs of breaded foods.

What are some dessert options or sweet treats that are lower in hidden sugars and carbs?

Looking for low-carb baking recipes and sugar-free dessert options? Try making desserts with almond flour, coconut flour, or flaxseed meal instead of traditional flour. Sweeten with stevia or erythritol for a guilt-free treat.