If you have diabetes, you know that finding diabetes-friendly restaurants that offer tasty and fulfilling food can be challenging. You want your meal to provide lots of nutrients, but you also want it to be delicious and satisfying.

With Salata Salad Kitchen, finding food that fits your lifestyle is easy. Our salads and wraps are fully customizable, so you don’t need to sacrifice flavor in favor of nutrition — you can enjoy the best of both worlds.

Why Is It So Difficult to Find Restaurants That Are Diabetic-Friendly?

With so many restaurants popping up that cater to different dietary preferences, it’s natural to wonder why there aren’t many diabetes-specific eateries out there. Perhaps the most significant reason is that there’s no one “best” way to eat for diabetes. Some tips — like eating at regular intervals — can be helpful, but different things work for different people.

So, how do you find meals that will work for you? The trick is to look for restaurants that are transparent about ingredients and nutrition information. One of the most common reasons it’s difficult to find diabetes-friendly food at restaurants is that menu items often contain hidden sugars, carbs and fats. Restaurants may also not label their menu items with nutritional information, which makes it challenging to make a choice when you order.

At Salata, we’re passionate about providing fresh ingredients and are always transparent about nutrition info. Learn more about why Salata can become your go-to diabetes-friendly restaurant.

Why Salata Is a Top Choice for People With Diabetes

Here’s why Salata’s diabetic-friendly restaurant food stands out. 

1. Low-Carb and Low-Sugar Ingredients

Many people with diabetes go for low-carb, low-sugar foods because they help regulate blood sugar levels. When you walk through the line at Salata or order your meal online, you’ll see tons of options, including crisp green lettuce, fresh nonstarchy veggies, crunchy nuts, savory chicken and nutty Parmesan cheese. 

2. Low-Glycemic Index Options

Low-carb doesn’t necessarily mean low-glycemic. The glycemic index ranks food containing carbs on a scale from 0-100, with foods on the lower end having a smaller effect on your blood sugar levels. Many people with diabetes follow a low-glycemic index (low-GI) eating plan and stick to foods in the 1-55 range. Examples of these foods include whole-grain bread, some fruits and veggies, pasta, rice, grains and dairy products.

At Salata, you can add plenty of yummy low-GI options to your salad, such as:

• Romaine, spinach, arugula and kale
• Carrots, tomatoes, radishes, cucumbers and broccoli
• Strawberries and apples
• Feta and Parmesan cheese
• Quinoa and pasta 
• Edamame and chickpeas

3. Protein-Rich Selections

Protein is important for all of us because it supports our organs and tissues and helps our immune systems function. However, high-protein eating plans don’t inherently have blood sugar benefits. While some people report improvements, it’s likely due to the decrease in carbs. Typically, you can follow the standard protein recommendation of 10% to 35% of daily calories coming from protein.

Here are some of the proteins recommended by the American Diabetes Association that you can find at Salata: 

• Plant-based proteins: Falafel, edamame, grilled tofu, walnuts and almonds
• Fish and seafood: Shrimp and salmon
• Poultry: Chicken and turkey
• Dairy and eggs: Feta cheese, Parmesan cheese, blue cheese and chopped egg 

You can enjoy these ingredients in a salad or a whole wheat tortilla to enjoy a tasty wrap.

The American Diabetes Association also recommends being mindful of red meat and processed meats, which are typically higher in saturated fat.

4. Tasty Dressing Options

The diabetes-friendly dressing trifecta is low in saturated fat, low in sugar and high in unsaturated fats like olive oil. At Salata, all our housemade dressings have 4 grams or less of saturated fat and 8 grams or less of sugar per serving. Here are some of our favorite options:

• Olive oil and balsamic vinegar: 3 grams of saturated fat and 5 grams of sugar per serving
• Fat-free mango: 0 grams of saturated fat and 8 grams of sugar per serving
• Fat-free sun-dried tomato: 0 grams of saturated fat and 1 gram of sugar per serving
• Lemon vinaigrette: 3 grams of saturated fat and 1 gram of sugar per serving
• Fresh herb vinaigrette: 3 grams of saturated fat and 4 grams of sugar per serving

5. Accommodations for Additional Dietary Restrictions

If you have more dietary needs, you can still stop by Salata. You can use our Nutrition Builder tool to create a meal that works for you, whether you have food allergies or follow a gluten-free, dairy-free, vegetarian or vegan lifestyle. If you visit one of our locations in person, you can also ask a team member for recommendations.

6. Health-Focused Dining Experience

Our commitment to delicious ingredients begins long before they enter your bowl or wrap. We only source ingredients from people we trust, and we understand the importance of a clean kitchen. Our team members chop our fresh ingredients each morning, and they bake or grill our protein options each day, too. With more than 50 toppings to choose from, it’s your salad, your way.

Our Favorite Diabetes-Friendly Ingredients and Combinations

Ready for some eating inspiration? Here are some diabetic-friendly salad and wrap combos you can try at Salata: 

• Low-GI salad: Pick your protein, and add low-GI carbs like romaine, snow peas, radishes, jicama and carrots. 
• High-protein bowl: Start with a bowl of spinach or kale. Add herb-marinated chicken, walnuts, almonds, chopped egg and all the veggies you want.
• Summer strawberry salad: Add strawberries, pineapple, feta cheese and walnuts to a bed of spinach for a refreshing summertime salad. Finish it off with our fat-free mango or lemon vinaigrette dressing. 
• Vegan salad: After picking your favorite lettuce base, add quinoa, chickpeas and nuts. Then, add red onion, bell peppers, carrots, tomatoes, avocado, cilantro, cucumber or any other vegetables you love.
• Veggie wrap: Tuck falafel, lettuce, tomato, red onion and cucumber into a whole wheat tortilla.
• Greek chicken wrap: Wrap up herb-marinated chicken, feta cheese, cucumber, red onion, black olives, tomato and arugula. 
• Omega-3-rich salad: Swap your normal chicken or turkey for salmon to get some healthy fats in. Avocado, broccoli, red onion, bell peppers, radishes, cucumber and our fresh herb vinaigrette pair well with salmon.

While you might enjoy some of these tasty combos, remember that it’s all about you at Salata. If you don’t like pineapple, leave it out of your salad. If you prefer black beans to quinoa, add them in!

Build a Satisfying Meal at Salata Salad Kitchen

Now that you know Salata is one of the best restaurants for diabetics, it’s time to plan your trip to a location near you. You can create a built-to-order salad or wrap in person or online to get a fully customizable meal that meets your nutritional needs and satisfies your taste buds. Check out our menu, or find a Salata location near you!