Did you know that starches (corn flakes, baked goods, breads) are simply long chains of glucose molecules that are holding hands? Starches convert to glucose with the action of the enzyme, amylase, that rapidly cuts those starch bonds. Amylase is present in your mouth and starch is often broken down into glucose by the time it reaches your stomach.
You can control the “sugar” content of your meals, even when eating out if you avoid the foods that quickly break down into sugar. You may not want to read this but this means avoiding all grains, bread, noodles, pasta, carby vegetables, and all liquid carbs like juice, milk, and beer.
That leaves you with plenty of food to choose from. I regularly eat meat, small sides of above-ground grown veggies, nuts, heavy cream, cheese, yogurt, berries, limited portions of nut butters, fish and sardines.
Instead of taking my word for it, you could adopt an “eat to your meter” program. This program consists of doing a fingerstick just before eating and then checking at least once or twice after your meal, say at one and two hours. If your meter consistently exceeds acceptable post meal glucose then you drop that meal from your diet. Once you identify ten or so meals that satisfy your appetite and keep your post-meal glucose level at an acceptable range then that is a menu to adopt.
I find eating out an easy task. I generally go for meat and veggies, available at almost every restaurant. If I found myself faced with eating at McDonald’s, I would order three of their largest burgers without the bun or sauce. I would eat that with some ketchup and mustard. I might order a salad to accompany the meat. I definitely would avoid the fries, sodas (even diet!), and ice cream. Water or sparkling water would be ok.
Eat to your meter is a program that is customized to your body, not some recommendation from some “expert.” Most people resist any suggestion to change their eating style, me included! Once I figured out (after 28 years!) that I couldn’t continue eating in an unhealthy blood sugar fashion, I finally said goodbye to my cherished bagels and pizza. No food ever tastes as good as a normal blood sugar level feels.