In today's fast-paced world, fast food has become a ubiquitous part of our lives. Its convenience and affordability make it a tempting option, especially when time is short. However, the nutritional content of most fast food items often raises concerns. While many fast food offerings are high in carbohydrates and unhealthy fats, it's entirely possible to make informed choices and find healthier options that align with your dietary goals.
Low-Carb Choices at Fast Food Restaurants
For individuals following a low-carb diet, navigating the fast food landscape can be particularly challenging, as many menu items are based on bread, tortillas, rice, and other high-carb ingredients. Fortunately, many fast food chains offer alternatives that can be easily modified to fit a low-carb lifestyle.
Submarine Sandwiches: Deconstructed
Traditional submarine sandwiches are carb-heavy, with a typical sub containing at least 50 grams of carbohydrates, primarily from the bun. To reduce the carb content, consider ordering your sub in a bowl instead of on a bun. This simple modification can significantly lower the carbohydrate count of your meal.
For example, at Jersey Mike's, you can find several sub bowl options with varying carb counts:
- Turkey breast and provolone: 8 g of carbs, 2 g of which are fiber
- Club supreme: 9 g of carbs, 2 g of which are fiber
- Chicken salad: 9 g of carbs, 3 g of which are fiber
- California club: 13 grams of carbs, 6 g of which are fiber
Many other sub sandwich shops, including Subway, offer similar options. Simply request that your sub be prepared as a salad with olive oil and vinegar for dressing.
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Grilled vs. Fried Chicken
Fried chicken is often high in fat due to the oil absorbed during frying. Heating vegetable oils to high temperatures can also produce harmful compounds that may increase oxidative stress and the risk of heart disease, cancer, and other health problems. Additionally, fried chicken from restaurants like Kentucky Fried Chicken (KFC) contains approximately 3 to 11 g of carbs, depending on the specific cut.
Grilled chicken is a healthier, lower-carb alternative available at many fast food franchises. Each piece of grilled KFC chicken contains 0 g of carbs. For side dishes, green beans contain 5 g of carbs per serving, 3 g of which are fiber. Coleslaw is another low-carb choice, with 14 g of carbs per serving, 4 g of which are fiber.
Carb-Free Beverages
Coffee and tea are excellent carb-free beverage choices. They also contain caffeine, which may help improve metabolic rate, brain health, and physical performance while reducing the risk of many chronic health conditions. If you prefer milk in your coffee or tea, many places offer half-and-half, with a single-serving container (15 g) containing about 0.5 g of carbs. Heavy cream has slightly fewer carbs and is sometimes available, but it contains about 50 calories per tablespoon (15 mL), compared to 20 calories for half-and-half. Some coffee houses also offer soy or almond milk. Unsweetened versions of these milk substitutes provide minimal carbs per 2-tbsp (30-mL) serving.
Chipotle: A Healthier Fast Food Option
Chipotle is a popular Mexican fast food restaurant that is often considered healthier than other chains due to its use of high-quality ingredients and emphasis on animal welfare and sustainable farming practices. Chipotle makes it easy to create low-carb meals. A salad with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole contains 18 g of total carbs, 8 g of which are fiber. This meal also provides about 35 g of high-quality protein. Protein and fiber play key roles in appetite management. For instance, they can increase the production of the gut hormones peptide YY (PYY) and cholecystokinin (CCK), which signal fullness to the brain and help prevent overeating.
Though vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary. Chipotle also provides a helpful online nutrition calculator that allows you to see the exact carb content of your meal.
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Bunless Burgers
A bunless burger wrapped in lettuce is a classic low-carb, fast food meal. It's high in protein, essentially carb-free, and available at many fast food burger establishments. If lettuce wraps are unavailable, you can ask to omit the bun instead. You can further customize your burger by adding the following low-carb toppings or additions, depending on availability and personal preferences:
- Cheese: 2.4 g of carbs per slice of American cheddar
- Bacon: 0.2 g of carbs per slice
- Mustard: 0.3 g of carbs per teaspoon (5 g)
- Mayo: 0.1 g of carbs per tbsp (14 g)
- Onions: 1.3 g of carbs per slice (14 g)
- Tomato: 0.8 g of carbs per slice (20 g)
- Guacamole: 1.3 g of carbs per tbsp (15 g)
Buffalo Wings: Choose Wisely
Depending on how they're prepared, buffalo wings can be a low-carb option at pizza places and sports bars. Traditionally, buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers. An order of three drummettes (105 g) typically has just 2.6 g of carbs. By contrast, other sauces can add a significant number of carbs, especially sweet types, such as barbecue, teriyaki, and anything made from honey.
Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are made and order yours with no breading or batter. Buffalo wings are also usually served with carrots, celery, and ranch dressing. Although they're higher in carbs than many other vegetables, carrots are fine to eat in small quantities. A half-cup (61 g) of carrot strips contains about 6 g of carbs, 2 g of which are fiber.
Bacon or Sausage and Eggs
Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs. This traditional breakfast combination is available at most fast food restaurants and contains a minimal amount of carbs. A 2015 study in young women with overweight found that eating sausage and eggs for breakfast helped reduce appetite, lower blood sugar and insulin, and reduce calorie intake at lunch compared to a low-protein, higher-carb breakfast. However, keep in mind that cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer. For this reason, most health professionals advise against a high intake of these foods.
Arby's: Meat Without the Bread
Arby's is one of the largest fast food sandwich chains in the United States. Though the Roast Beef Classic is its original and most popular item, Arby's has many other options, including brisket, steak, ham, chicken, and turkey. Any of these can be ordered without the bread for a tasty low-carb, high-protein meal.
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Antipasto Salad
Fast food Italian restaurants are best known for high-carb foods like pizza, pasta, and subs. Antipasto salad offers a delicious, low-carb alternative. This salad is traditionally served as an appetizer, consisting of assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing. However, it can be ordered in a larger portion as an entrée. An entrée-size serving (402 g) of antipasto salad with ham, cheese, fish, and vegetables is rich in protein and contains 15.6 g of carbs per serving, 4.4 g of which are fiber.
Subway Salads
Subway is one of the most popular fast food sandwich shops worldwide. In recent years, the chain has been offering chopped salads that can be customized with the protein and vegetables of your choice. Some satisfying options include:
- The Philly (steak and cheese): 13 g of total carbs, 4 g of which are fiber, and 24 g of protein
- Titan Turkey: 11 g of total carbs, 4 g of which are fiber, and 25 g of protein
- Elite Chicken and Bacon Ranch: 14 g of total carbs, 5 g of which are fiber, and 30 g of protein
The salads all include peppers, tomatoes, onions, olives, and cucumbers. Consider adding avocados, which are rich in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even lead to lower calorie intake at your next meal.
Burrito Bowls
Many people regard burritos as a favorite food. They typically contain meat, vegetables, rice, and beans wrapped in a large flour tortilla. This results in a meal that can easily pack more than 70 g of carbs. However, almost every Mexican restaurant allows you to leave out the tortilla and other high-carb items. This is known as a burrito bowl or "bare" burrito. A burrito bowl from Qdoba made with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa is a delicious and satisfying meal that provides just 13 g of carbs.
Smart Ordering Tips
Finding a well-balanced meal at a fast-food restaurant may require making some special requests. Here are some general tips for making healthier choices:
- Order the leanest type of burger.
- Stack your burger with as many veggies as you can.
- Always opt for grilled chicken instead of fried.
- Skip the sauce (like mayo) and order without cheese.
- When it comes to burritos, skip the tortilla and opt for a bowl instead.
- Start with lettuce as your base.
- Add brown rice and load up on veggies.
- Aim for lean meat, pinto beans or black beans for protein.
- Skip the sour cream and cheese or ask for a small amount.
- Avoid anything fried, especially french fries.
- Be mindful of how much condiments, dips and seasoning you’re actually using.
- Avoid soda.
Fast Food Consumption
A survey by Cleveland Clinic found that nearly half of Americans eat fast food every week. Even when you're making healthier fast food choices, you don't want to overdo it.