By Kym McNicholas, CEO, Global PAD Association
Summer is officially here, and with it comes the season of backyard barbecues, pool parties, and outdoor gatherings. But for those of us managing type 2 diabetes or concerned about vascular health conditions like Peripheral Artery Disease (PAD) or coronary artery disease, these food-centered festivities can feel like navigating a minefield.
That’s exactly why I sat down with diabetes reversal expert Dr. Michael Dansinger in our latest “Ask Dr. Dansinger” episode. Together, we unpacked how to approach summer barbecues without compromising your health goals or missing out on the fun.
The “Show Up With a Plan” Strategy
The biggest mistake people make, according to Dr. Dansinger, is “showing up in a relaxed state of mind with no plan.” Instead, he recommends arriving with a clear strategy for what you’ll eat and drink.
“You want to show up in a relaxed state of mind with a plan,” he emphasizes. This mindset shift alone can make all the difference between leaving a barbecue with stable blood sugar versus dangerous spikes that can damage your vascular system.
Protein Priorities: Beyond Burgers and Hot Dogs
The centerpiece of most barbecues is protein, but traditional hot dogs and hamburgers aren’t your only options. Dr. Dansinger recommends these healthier alternatives:
Fish options: Grilled WILD salmon or trout
Seafood: Shrimp on skewers
Poultry: Chicken breast or turkey burgers (no antibiotics/preservatives & ensure pasture raised, not corn/grain feed in a cage)
Red meat (in moderation): Lean cuts, grass-fed AND grass-finished
Vegetarian proteins: Homemade veggie burgers made with beans, lentils, mushrooms, and spices
Portabello Mushroom or Eggplant Slices: Marinate and place it on the grill, then in your favorite bun-alternative!
As someone who enjoys eating a veggie-heavy diet myself, especially when I’m at a BBQ where I can’t bring my own higher quality meat, I’ve found that using portobello mushrooms as a “meat” alternative works wonderfully. They’re substantial enough to satisfy that grilled entrée craving without causing sugar spikes.
Rethinking Vegetables: Beyond Corn on the Cob
While corn on the cob is the traditional barbecue vegetable, it’s quite starchy and can raise blood sugar. Dr. Dansinger suggests these alternatives that grill beautifully:
Zucchini and yellow squash: Slice, brush with olive oil, add salt and pepper
Eggplant: Holds up well on the grill
Bell peppers and onions: Perfect for kebabs
Cabbage wedges: Unexpected but delicious when grilled
Cauliflower steaks: A substantial vegetable option
Grilled carrots: Sweet without added sugar (Tip: You can marinate them overnight in your favorite marinade and place in a gluten free hot dog bun or wrap with traditional relish, sugar-free ketchup, sauerkraut, and dijon mustard and you wouldn’t miss the hot dog! Search online for vegan carrot hot dog recipes and you will see plenty of delicious options!)
Portobello mushrooms: Can serve as a burger bun alternative or main protein
Asparagus: One of my personal favorites on the grill
Brussels sprouts: Thread on skewers for even cooking
For extra flavor without extra sugar, marinate these vegetables in olive oil, Celtic salt, pepper, and herbs before grilling.
Herb and Spice Boosters for Flavor Without Sugar
Both Dr. Dansinger and I are big proponents of using herbs and spices to add flavor without affecting blood sugar. Some of our favorites include:
Oregano and basil
Garlic (generous amounts!)
Cumin (which has anti-inflammatory properties)
Turmeric (perfect for outdoor cooking since it won’t stain your kitchen)
Cayenne pepper
Red Chili Pepper Flakes
Balsamic vinegar infused with fruit (use sparingly as it contains natural sugars). My favorite is from AmphoraNueva.com/Marin. They even have white balsamic vinegars that are infused and have the same healthy properties as Apple Cider Vinegar! Some of their olive oil selections have also been clinically tested and deemed healthiest in the world.
Tackling the Starchy Side Dish Challenge
According to Dr. Dansinger, the biggest challenge at barbecues is navigating the traditional starchy side dishes like potato salad, pasta salad, and mac and cheese.
His creative solutions include:
Coleslaw: Opt for versions with more vinegar and mustard, less mayonnaise
Radish “potato” salad: Cook radishes (which have 1/3 the calories of potatoes), cool them, and use them in place of potatoes in your favorite recipe
Cauliflower salad: Similar to potato salad but with much lower carb content
Turnip alternatives: Cooked turnip cubes can replace potatoes
Tex-Mex salad: Cucumber, cherry tomatoes, red onion, avocado, black beans, and salsa
Cucumber - Cherry Tomato salad: Cucumbers, red onion, with oregano, basil, red wine vinegar, Celtic salt, pepper, and plenty of garlic.
I personally love a simple marinated cucumber and tomato salad. It’s refreshing, flavorful, and won’t spike your blood sugar.
The “No Bun, Please” Approach
For anyone concerned about blood sugar or managing PAD and heart health, traditional burger and hot dog buns are best avoided. Instead, try:
Cauliflower thins: Either homemade or store-bought
Avocado bun: A creative and nutritious alternative (avocado, eggs, arrow root or corn starch, favorite herbs & spices). Mix and bake/fry with healthy oil)
Portobello mushroom “buns”: Substantial enough to hold fillings
Lettuce wraps: Classic low-carb option
Coconut Turmeric Wraps: You can buy on Amazon and in some local supermarkets.
***Important note: The above bun alternatives, while low carb and delicious, do fail with lots of liquid condiments so use sparingly with these options.
Smart Condiment Choices
Condiments can be sugar bombs in disguise. Dr. Dansinger and I recommend:
Sugar-free ketchup: Primal Foods makes an excellent unsweetened version
Tomato paste: A simple alternative to sugary ketchup
Dijon mustard: Naturally low in sugar
Vinegar-based options: Add tang without sugar
Low-sugar BBQ sauce: Use sparingly or dilute with lemon juice and water
Grilled onions: This is a flavorful way to reduce the use of unhealthy condiments
Grilled Fruit: The Dessert Game-Changer
Instead of cookies and cakes, Dr. Dansinger suggests grilling fruit for a healthier dessert option:
Pineapple slices: Dust with cinnamon before grilling
Apples: Firm and delicious when grilled
Firm pears: Hold up well to heat
Peaches: Become sweeter and more complex when grilled
Plums and apricots: Smaller fruits that grill quickly
Watermelon “steaks”: An unexpected grilling option
Mango slices: The caramelization brings out the sweetness
For a complete dessert, I suggest serving a berry salad with coconut whipped cream on the side.
Sip Smartly: Beverage Choices
Dr. Dansinger points out that excessive alcohol can undermine your healthy eating plans by lowering inhibitions. His recommendations:
Water: Always the best choice
Unsweetened tea: Instead of sweet tea. I love finding decaffeinated herbal options - especially hibiscus!
Naturally-infused tea: Add fruit pieces for natural flavor
Alcohol in moderation: Set a limit (like two drinks) and keep in mind, you know non-alcoholic beverages are better options
Dry wine: Rather than sweet varieties
Light beer: Lower in carbohydrates
Hard spirits with sugar-free mixers: If you choose to drink. Less is more. None is best.
Stevia-sweetened beverages: A better alternative to sugar
Success Story: Putting Principles into Practice
Dr. Dansinger shared the story of “Tom,” a patient in his fifties who was facing increasing medication for his diabetes until he adopted these principles. At a recent cookout, Tom:
Brought his own cucumber-tomato salad
Placed grilled lean meat on top of his salad
Enjoyed fresh fruit salad for dessert
Avoided alcohol
Saw the event as an opportunity to practice his healthy habits rather than a challenge to overcome
The result? Tom is successfully managing his diabetes through diet rather than increasing medication.
Your Path to Healthier Summer BBQs
As we wrapped up our conversation, Dr. Dansinger emphasized that summer gatherings shouldn’t cause anxiety. Instead, they provide “an opportunity to practice and develop your skill set when you’re dining with loved ones.”
For those of us at the Global PAD Association, this approach is especially meaningful. We know that blood sugar management is critical for vascular health, particularly for those with PAD or coronary artery disease. With these strategies, you can enjoy the summer social season while protecting your circulation and overall health.
Want to learn more about reversing type 2 diabetes? Visit diabetesreversalpartners.com for information on Dr. Dansinger’s programs.
Concerned about PAD symptoms or vascular health? Call our leg saver hotline at 1-833-PAD-LEGS or visit our website for resources and support. Leg pain, neuropathy, and leg cramps, even numbness may indicate poor leg artery circulation, known as PAD.
Don’t forget to like and subscribe to our channel for more expert advice on managing diabetes and vascular health!
About the Author: Kym McNicholas is the CEO of the Global PAD Association, dedicated to education and advocacy around Peripheral Artery Disease, which affects millions of Americans, particularly those with diabetes.
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