Don’t spike your sugar! Doctors reveal 6 buffet mistakes Diabetics make every time

Buffets look fun, but they can be hard for people with diabetes. It’s easy to eat too much or eat foods with a lot of carbs. Caroline Thomason Bunn, a diet expert, says buffets can be tricky for people with diabetes.

Walk around the buffet first without a plate. Look at all the food before choosing what you really want. Brittany Brown, RD, IBCLC, CDE, says that a hack to avoid unnecessary food on your plate is taking stroll around the buffet without the cutlery and scanning what’s worth your taste buds, Eating well reported. It also keeps the quantity in check.

Balance your plate

A balance of carbs, essential nutrients and lean protein is what makes a diet tick. So a plate should be half filled with veggies and a quarter each with lean protein and carbs. For example: leafy greens, quinoa, grilled chicken or fish, and a little dressing. This meal is balanced and will keep your blood sugar tapered, says Caroline Thomason Bunn.


Using a smaller plate, like a salad plate (7–9 inches), helps avoid overfilling. “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, as stated by EatingWell. Even if you go for seconds, this helps pace your meal. Using smaller bowls for soups or stews is even better.

Pause for 5 minutes before going back for seconds. Stretch, stand up, and see if you’re really still hungry. “Stand up, stretch and give yourself five minutes before going back for more,” says Hilary Raciti, RDN, CDN. For dessert, share a plate with friends and pick only 1–2 favorites. This keeps sugar under control.

Skip sugary drinks

Skip the sugar laden drinks and go for water or unsweetened tea, says Vandana Sheth, who is a diet expert, claiming that sugar hampers insulin use while water makes it balanced in blood while also providing hydration.

Pay attention to hunger and fullness while eating. Don’t just eat because food is available. “Try to slow down, actually taste your food, and find a comfortable fullness,” says Raciti. Overeating protein or fat can also make you uncomfortable or lead to weight gain. If you overeat, don’t worry—just focus on making better choices at your next meal.

Buffets are challenging but not off-limits for diabetics. Strategies: survey first, follow the plate method, use smaller plates, pause between servings, skip sugary drinks, and listen to your body. With planning, you can enjoy a buffet without spiking your blood sugar.

FAQ

Q1. Can people with diabetes eat at buffets safely?

Yes, diabetics can enjoy buffets by controlling portions, using the plate method, and avoiding sugary drinks.

Q2. What are the best tips for diabetics at a buffet?

Survey food first, use smaller plates, take breaks between servings, and listen to your hunger cues to prevent blood sugar spikes.