When it comes to fast food, it’s understandable that convenience often takes precedence over health considerations. However, it’s still important to be aware of the impact of the food you’re ordering at the drive-thru. Unfortunately, most menu items come with a range of health risks, including several that could lead to elevated blood sugar levels and contribute to weight gain over time.
To learn about a few of the worst fast food items that could lead to and exacerbate these issues, we spoke to dietitian Jesse Feder. He told us that French fries, onion rings, and milkshakes are among the worst options. Learn more about the specific risks of each below.
2. Onion rings
Onion rings present many of the same risks as French fries when it comes to blood sugar control and weight management. "Onion rings are onions that are coated in batter and then fried," Feder points out. It's the batter—the carrier of processed carbs—that poses the greatest threat to blood sugar levels. "The batter itself is where a lot of the processed carbs come from and what can cause spikes in blood sugars."
Moreover, like their potato-based counterparts, onion rings absorb significant amounts of oil during the frying process, contributing to their calorie density and potential for weight gain.
2. Onion rings
Onion rings present many of the same risks as French fries when it comes to blood sugar control and weight management. "Onion rings are onions that are coated in batter and then fried," Feder points out. It's the batter—the carrier of processed carbs—that poses the greatest threat to blood sugar levels. "The batter itself is where a lot of the processed carbs come from and what can cause spikes in blood sugars."
Moreover, like their potato-based counterparts, onion rings absorb significant amounts of oil during the frying process, contributing to their calorie density and potential for weight gain.
3. Milkshakes
If you're craving something sweet, a milkshake is always a tempting option. However, these indulgent treats come with a nutritional profile rife with added sugars and unhealthy fats. "They are typically made using a lot of added sugars, syrups, and full-fat dairy/ice cream," Feder tells us. The result? A beverage laden with sugar and calories that wreaks havoc on blood sugar levels and can lead to unwanted weight gain.
In general, it's always important to remember the risks of excessive sugar intake and limit the amount you eat on a regular basis as much as possible, especially if you want to prevent diabetes.
Healthier Alternatives: Baked Potato, Mashed Potato, and Milk Alternatives
Fortunately, Feder offers practical and palate-pleasing alternatives to these fast food culprits. For starters, he recommends forgoing French fries and onion rings in favor of baked potato or mashed potato. "These items are not fried and will not contribute as many calories to the meal," he advises. Moreover, reducing portion size can help mitigate blood sugar spikes without sacrificing flavor or satisfaction.
When it comes to milkshakes, Feder suggests making simple substitutions to improve their nutritional profile. "Try to ask for healthy milk alternatives such as almond milk or oat milk, and opt for low-fat or sugar-reduced ice cream when possible," he advises. Additionally, choosing a smaller size can significantly reduce the calorie and sugar content of the beverage, making it a more balanced treat.
Ultimately, by making informed choices and selecting healthier alternatives, individuals can enjoy the convenience of fast food without compromising their health goals. So next time you find yourself at a fast food restaurant, remember these tips and make choices that nourish your body and support your well-being.
READ MORE: 6 Subway Sandwiches Health Experts Say You Should Never Order–Plus, What To Get Instead
