What Can Diabetics Eat At A Brazilian Steakhouse?

I am an absolute sucker for an all you can eat, and one of my favorite all you can eat concepts is a Brazilian steakhouse.

At my last visit to a Brazilian steakhouse, I couldn’t help but think about how tricky of a meal this could be for a diabetic to maneuver. It got me thinking seriously “what can diabetics eat at a Brazilian steakhouse?”.

So, I decided to write an article outlining everything you might want to know as a diabetic before heading to one!

What is a Brazilian steakhouse?

A Brazilian steakhouse, also known as a rodizio, is usually an all-you-can-eat-style restaurant where waiters bring a variety of foods to your table during the meal. Sometimes, you will hear Brazilian steakhouses referred to as churrascaria. A churrascaria is a place that serves barbecued meats. So not all churrascarias are rodizios, but all rodizios are churrascarias.

A card is usually placed with your dinnerware, with one side being green and the other side being red. If you’d like more food to come to you, you would keep your card on the green side. If you are full and do not want any more food, you would flip your card over to the red side.

In addition to meat, you also have the option to go up to a salad bar served buffet style and side dishes such as pao de queijo (Brazilian cheese bread) and fried plantains are brought to your table.

Is a Brazilian steakhouse healthy?

A meal at a Brazilian steakhouse is as “healthy” as you make it.

As mentioned previously, most Brazilian steakhouses are AYCE, and that can sometimes lead to overconsumption. But, if you stick mostly to the grilled meats, salad offerings and fresh fruit, you can definitely have a balanced and nutritious meal!

Can Diabetics eat at a Brazilian steakhouse?

Diabetics can absolutely eat at a Brazilian steakhouse! I’d argue that there are more offerings for a diabetic at a Brazilian steakhouse than most places. You also don’t have to modify your meal that much, which can sometimes be a pain! And because the main focal point of the meal is meat/the protein, you don’t have to feel jealous that other people are eating something you can’t have. Everyone in the restaurant is eating the exact same things as you!

What can Diabetics eat at a Brazilian steakhouse?

A Brazilian steakhouse is going to be no different than any other restaurant/meal. You want the emphasis to be on protein and vegetables.

Luckily, a Brazilian steakhouse has a ton of meat and plenty of vegetables that you can get at the salad bar! Some popular offerings are lettuce, tomatoes, green beans, asparagus, hearts of palm, roasted red peppers, cucumbers and mushrooms.

What are the best cuts of meat to eat at a Brazilian steakhouse?

The best cuts of meat to choose for a person with diabetes at a Brazilian steakhouse will be leaner cuts such as filet mignon and flank steak.

Picanha is also a really popular cut served at Brazilian steakhouses. The actual meat is lean, but you may want to trim off the fat cap (white, fatty part on the steak). Heart disease is a common comorbidity to diabetes, so you’ll want to try to limit your saturated fat intake.

On that same note, you may also want to limit the amount of processed meats you eat. Some common offerings are sausages and bacon wrapped items.

What should diabetics avoid at a Brazilian steakhouse?

If you can catch the vibe of my blog, you’ll know that I will NEVER tell you that you can’t have something or that something is completely off limits in terms of food. However, it is also important to build a plate that is healthful to you that won’t spike your blood sugar.

At the salad bar, I would skip the options covered in mayo, such as pasta salad and egg salad. There isn’t anything particularly wrong with these items, but I definitely think you can get more bang for your buck elsewhere.

For hot foods, I would limit the amount of rice and beans, pasta and cheese bread. Sometimes restaurants will also offer mashed potatoes and French fries, which I would limit as well.

Can Diabetics have Guarana Antartica soda?

Guarana Antartica is a popular Brazilian soda that is sometimes offered as a purchase option at Brazilian steakhouses. To me, guarana tastes a little bit like fizzy apple juice but with a much more mild apple flavor.

Because Guarana Antartica has a pretty high sugar content (36g per can), I would probably choose an alternative beverage. If you do decide to have a can with your meal, just make sure you are taking the carbs in your drink into consideration.

Based off of some research I did for this article, it appears there is a sugar free version of Guarana Antartica called Guarana Antartica Zero. However, I have yet to see this offered at a Brazilian steakhouse in my area!

Can Diabetics have Brazilian limeade?

Another very popular drink people order at Brazilian steakhouses is limeade, also known as Swiss lemonade or limonada suíça. Brazilian limeade is made with limes, sugar, condensed milk, water and ice. The drink is then blended to create a refreshing and creamy beverage.

Because Brazilian limeade does use sugar and condensed milk, the beverage will have sugar in it. While I would not order it all the time, I would definitely give it a try if it is your first time at a Brazilian steakhouse. It’s one of those “if I’m there, I might as well experience it completely” kind of scenarios. And personally, if I was going to choose a beverage to indulge in, I would much prefer the Brazilian limeade over the Guarana Antartica.

If you do decide to order a Brazilian limeade, just make sure you are taking this into consideration! You could even split one with a family member or friend.

Reminder: Drink Water!

Regardless of the drink you choose, I would still recommend asking for a glass of water to have with your meal.

Your body tries to correct high blood sugar by excreting the sugar through urine. Additional water is also needed to process excess glucose which can cause dehydration. When you’re dehydrated, your blood is more concentrated, which can cause your blood sugar levels to spike.

The steak at a Brazilian steakhouse is heavily seasoned, and excess salt can make you feel dehydrated. Therefore, you’ll want to try your best to be mindful of your water intake!

What desserts can Diabetics have at a Brazilian steakhouse?

Some Brazilian steakhouses can have extensive dessert menus. But, what appears to be the most popular offerings are flan, passion fruit mousse, cheesecake, and chocolate cake/molten lava cake.

If I am being completely honest, I am usually way too stuffed from my meal to order dessert. But there have been occassions where dessert was ordered for the table and I’ve had a bite or two. If this sounds like you and you’re also only going to have a bite or two, I would say all desserts are fair game.

However, if you are planning to have a whole dessert to yourself, I would say either the flan or passion fruit mousse would be your best options. Some steakhouses also offer fruit, such as watermelon at the cold line or grilled pineapple* that they bring around the table. I would opt for those options for sure!

*Note: some steakhouses coat the grilled pineapple with sugar (in addition to the cinnamon). You can definitely ask your server about this so that you can plan your meal accordingly.

What Brazilian steakhouse chains are the best for Diabetics?

Some popular Brazilian steakhouse chains in my area are Texas de Brazil, Fogo de Chao, Chama Gaucha and Chamas do Brazil.

You’ll also want to Google or Yelp local Brazilian steakhouses in your area. My absolute favorite Brazilian steakhouse near us is Fazenda Gaucha. Their garlic steak is so delicious with some fresh tomato slices. I also love their seasoned pork ribs and beef ribs (as I am a sucker for anything on a bone). The staff are also extremely friendly and attentive!

Conclusion

I hope this blog post helped answer your question of what can diabetics eat at a Brazilian steakhouse and that you walk into your meal with confidence!

Further Research

Have you ever had a high sugar reading and wondered if you should skip your next meal? This post I wrote details the answer to that question so that you can plan your day the right way!

Looking to switch things up in the kitchen? I have some great recipes on the blog that are easy to follow. Many of them are also low sugar/sugar free! You can find that here!