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Some sushi restaurants offer brown rice on their rolls, so be sure to ask for it. If you can get this option, it'll lower your meal's glycemic load compared to the traditional sticky rice.

Other than nonrice sushi rolls, here are some other good lower-glycemic options for Japanese cuisine:

Sashimi (raw fish without rice): Sashimi is a Japanese delicacy that pairs very fresh raw seafood with an appropriate dipping sauce or other condiment. It's a great low-glycemic option because fish contains no carbohydrates.

Chicken teriyaki: Most of the time this dish is served with rice. You can either ask for brown rice or simply eat less the white rice.

Kaibashira (steamed scallops): Ask for a veggie side to go with this dish, and you'll have a great low-glycemic meal.

Maguro (broiled tuna): As long as you forgo the sticky rice, this is another stellar low-glycemic option!

Steamed/grilled fish or skinless poultry with vegetables: Glance over the menu to see whether the restaurant has some basic fish and poultry dishes served with vegetables.

Yakitori (skewered chicken or scallops): An excellent carbohydrate-free choice, this dish can be served with a side of vegetables.

Yosenabe (seafood and vegetables in broth): Adding the seafood turns this healthy vegetable soup into a hearty meal.

Mexican restaurants

Although you need to be very careful of your portion sizes and calories, many of the staples of Mexican restaurants (think whole-wheat or corn tortillas, peppers, and pinto beans) are low-glycemic foods. Unfortunately, most foods in Mexican restaurants are high in fat and calories, but finding a happy medium is possible. Look for any of the following dishes for a healthy choice when you're having Mexican:

Chicken enchiladas: This dish can be a good choice, but be wary of the calories because chicken enchiladas are often made with a significant amount of cheese.

Chicken or beef fajitas: Fajitas are by far your best pick for glycemic load and calories in a Mexican restaurant. They're lower in fat and calories, and you can choose corn tortillas (or whole-wheat if available), which have a lower glycemic load than white tortillas.

Soft chicken or vegetarian taco: Soft tacos are a great option. Just remember to watch your portion sizes because soft tacos can come out quite large.

Ceviche: This dish, a citrus-marinated seafood appetizer, is a fabulous option for seafood lovers. It's heavy on the seafood, so you can order it with some sides and easily make a meal out of it.

Pollo picado (chicken and vegetables): This is a simple meal that forgoes any high-glycemic foods — so long as you skip the Mexican rice side dish.

Grilled fiand chicken breast: Depending on the restaurant, you can typically find some chicken and fish entrees served with vegetables or beans.

Frijoles: Boiled beans are a staple with just about every Mexican entree. Black beans and pinto beans in particular are great low-glycemic choices. Ask your server whether the restaurant has a vegetarian option that isn't cooked in lard to save on some calories.

Tamales: Tamales use corn dough (masa) that can be filled with meats, cheese, and chiles.

When it comes to tortillas, your lowest-glycemic option is a whole-wheat tortilla. If the restaurant you're at doesn't serve those, ask next for a corn tortilla, followed by a white-flour tortilla.

Middle Eastern/Greek restaurants

Middle Eastern and Greek dishes use such a wide variety of foods that you can find some great low-glycemic options if you're willing to be a little adventurous. Check out the following:

Chicken Souvlaki: This basic shish kebab can either be made with all meat or mixed with vegetables.

Chilled yogurt and cucumber soup: Yogurt is a low-glycemic food, making this soup a nice, light addition to your meal.

Imam Bayildi (baked eggplant stuffed with vegetables): This hearty dish is packed with nutrients from all the plant-based foods.

Stuffed grapevine leaves: The small amount of rice in this dish means it's still