6 Tips for Navigating a Buffet If You Have Diabetes

If picking one thing off the menu feels impossible, a buffet might sound like a dream come true. But when you’re living with diabetes, a visit to the buffet also brings quite a few challenges, especially when it comes to managing portions and your blood sugar. “Buffets can be especially tricky for people with diabetes because it’s easy to overeat or choose too many carb-heavy foods,” says Caroline Thomason Bunn, RD, CDCES. With endless options, unlimited trips and the chance to sample a bit of everything, it’s not uncommon to leave feeling overly full. With diabetes, that can also mean a sharp spike in blood sugar, which can be tough to manage and leave you feeling sluggish or unwell. 

The good news is that you don’t have to steer clear of the buffet just because you have diabetes. With a few simple strategies, you can enjoy your meal and keep your blood sugar in check. Whether you’re building a plate at your cafeteria’s lunch buffet or treating yourself to a special dinner out, follow these dietitian-recommended tips for a diabetes-friendly meal. 

1. Survey Before Scooping 

The variety of enticing foods at a buffet makes it easy to fill your plate well before you’ve even made it to the end of the line. Instead of scooping up foods as you see them, take a quick walk around the buffet first. “Walking around the buffet without a plate gives you a chance to spot the foods you really want while avoiding the unnecessary extras,” says Brittany Brown, RD, IBCLC, CDE. This can help you create a mental plan of which foods look the most appetizing, she says. The result? Better portion control and satisfaction, allowing you to make the most of every bite and enjoy your food without overindulging. 

2. Use the Plate Method

After you’ve surveyed the buffet offerings, dietitians recommend using the plate method to create a diabetes-friendly meal. How does it work? “Use the plate as a guide by filling half your plate with nonstarchy veggies, a quarter with lean protein and a quarter with complex carbs,” says Thomason Bunn. “This simple strategy can help keep your portions balanced and your blood sugar more stable,” she explains. It can also help you eat a healthier, more balanced meal. 

At a salad bar, this might look like a serving of leafy greens with a sprinkle of carrots and radishes, a scoop of quinoa, grilled chicken or shrimp and a drizzle of oil-and-vinegar dressing. A dinner buffet may look a little different, with a scoop of brown rice, a big helping of broccoli and green beans and a moderate portion of steak, chicken, fish or tofu. 

3. Choose a Smaller Plate

Another strategy that dietitians recommend is using a salad plate instead of a dinner plate, especially if you plan to make more than one trip to the buffet. “Larger plates can make it tempting to overfill, so try to choose a medium-sized plate, about 7 to 9 inches across,” says Macy Diulus, RD, M.P.H., CDCES. Even though you’re not limited to just one plate of food, the smaller size provides automatic portion control and can help you pace your meal. This gives you some time to consider if you’re still hungry before going up for seconds. 

While the research on the effectiveness of using smaller plates is mixed, the best evidence is for using smaller bowls. So, ladling your soup, chili or stew into a cup instead of a bowl may be particularly beneficial.

4. Take a Break Between Servings

Pausing before heading back to the buffet for seconds can work wonders. This little break can help you make choices that are aligned with your goals and help you avoid overeating. “Stand up, stretch and give yourself five minutes before going back for more,” says Hilary Raciti, RDN, CDN. 

If your second trip to the buffet is for dessert, Raciti recommends making a plate to share with friends or family, including one to two favorites to sample. By allowing yourself a little taste of your favorite treats, you’ll end your meal satisfied without overdoing it on the simple carbohydrates. 

5. Skip the Sugary Drinks

Buffets aren’t just about what you eat. Drinks can have a big impact on your blood sugar as well. “Choosing drinks like [still or sparkling] water or unsweetened tea instead of sugary drinks will help with hydration without additional calories or causing blood sugar spikes,” says Vandana Sheth, RDN, CDCES, FAND. On the opposite end of the spectrum, soda, sweet tea and juice can easily lead to rapid blood sugar spikes. They can also add unnecessary calories to your meal, especially when free refills are an option. 

That’s not all. Research shows that added sugars in liquid form are associated with higher levels of inflammation than sugary foods, likely due to their high glycemic load. Over time, this can make your body less able to use its own insulin and may accelerate the progression of type 2 diabetes.

6. Focus on Your Body’s Natural Cues

With the opportunity for endless servings of delicious food, it’s all too easy to overeat at a buffet. During your meal, try to home in on how your body feels. By regularly checking in with your body’s hunger and fullness cues, you can avoid feeling stuffed and uncomfortable afterward. 

Even if you’re limiting the amount of carbohydrates on your plate, eating too many calories from protein and fat can also lead to discomfort and weight gain. “Try to slow down, actually taste your food, and find a comfortable fullness,” says Raciti. Practicing mindful eating techniques can help you choose foods that will satisfy you, making it easier to stop eating when you’re comfortably full. If you do overdo it, don’t beat yourself up about it. Instead, “think about the next best move for the next meal,” she says. 

Our Expert Take

When you’re managing diabetes, buffets come with a special set of challenges. But they don’t have to be off-limits. At the buffet, dietitians recommend surveying your options before making your selections, following the plate method, using smaller plates, slowing down to avoid overeating and listening to your body’s hunger and fullness cues. With a little planning and these targeted strategies, you can enjoy a delicious meal without having to worry about spiking your blood sugar.