If you have diabetes, it is important to know the carbs content of a meal choice from a fast food restaurant because not every food item on the list is acceptable. KFC is no exception, but the good news is that this fast-food chain publishes the nutritional content of their meals online and in their restaurants, so you can know exactly what's in your meal.

If you want to enjoy some KFC when you're out with your friends and family, it's essential to make sure that you look carefully at the nutritional information available on the menu so you can make informed choices that will not cause any blood sugar spike.

Here's everything you need to know about eating at KFC if you are a person living with diabetes.

What type of food can people with diabetes eat at KFC?

Fried chicken is the main reason people go to KFC, and the reality is that it's unhealthy food for anyone, whether or not they have diabetes. Research has shown that people who eat a lot of fried foods are at a higher risk of developing type 2 diabetes.

Moreover, studies have shown that eating fried foods when away from home, where the frying oil may not be quite fresh, poses a greater risk. When the oil is reused, it becomes more degraded and gets more absorbed into food. This contributes to higher cholesterol, weight gain, and higher blood pressure, which are all risk factors for heart disease and type II diabetes.

This means that the best thing to do if you want to enjoy a meal at KFC as a person living with diabetes is to avoid fried chicken altogether. Even though that might defeat the purpose of going to KFC in the first place, the good news is that there are multiple items on the restaurant's menu that can help you enjoy a meal or a quick snack when you're going to KFC with your friends or family.

Here are some of them:

Kentucky Grilled Chicken

Instead of ordering the restaurant's original recipe, the grilled chicken available at KFC has 6 g of fat and significantly fewer calories. A serving of Kentucky Grilled Chicken has 180 calories instead of 390 calories in the extra crispy option.

Green Beans

If you want to enjoy a side with your grilled chicken, green beans are the best option on the KFC menu. They have just 25 calories and zero fat, and they only pack 17 g of carbs per serving.

Mini Fillet Burger

If you still want to have a chicken sandwich at KFC, opt for the Mini Fillet Burger, which has only 290 calories and 29 g of carbs. It's also a good choice if you want to avoid eating too much fat, as it clocks in at 10.7 g of fat per serving.

Zinger Salad Box

A Zinger Salad Box has only 350 calories and 25 g of carbs while it has only 16.3 g of fat per serving. This is a good option to have at KFC because it won't likely cause a glucose level spike.

What to avoid at KFC if you have diabetes?

As mentioned above, it's important not to tuck into a bucket of fried chicken if you have diabetes, as this will likely wreak havoc with your blood sugar levels for the day and also impact your health long-term. However, there are other items besides fried chicken that you should avoid when you're eating at KFC as a person with diabetes.

Here are some of them:

Chicken Pot Pie 

The chicken pot pie at KFC is probably the unhealthiest item on the menu. It contains no less than 790 calories, 46 g of fat and 2,120 mg of sodium. This is a bomb of calories that shouldn’t be on anyone's menu, but you should particularly avoid it if you have diabetes.

The Famous Bowl 

This is a KFC staple that was introduced in 2006, and it contains mashed potatoes, fried chicken, gravy, corn, and a cheese topping. The bowl has 710 calories and 82 g of carbs, courtesy of the potato and cheese. It also backs a whopping 2,450 mg of sodium and 31 g of fat.

Mashed Potatoes and Gravy

This is one of the most iconic sides at KFC, but it has 19 g of carbs and 530 mg of sodium, all packed in a very small bowl. The mashed potatoes and gravy is definitely something that you should avoid if you have diabetes.

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