🌮 Safe Taco Bell Combos (Diabetes-Friendly)
1. Two Crunchy Beef Tacos
- Calories: ~340
- Carbs: ~26 g
- Protein: ~16 g
- Fat: ~18 g
- Sodium: ~620 mg
👉 Classic taste, under 30 g carbs. Add a side of black beans if you want more fiber/protein (+6 g carbs).
2. Chicken Soft Taco (Fresco Style) + Black Beans
- Calories: ~310
- Carbs: ~31 g
- Protein: ~19 g
- Fat: ~9 g
- Sodium: ~780 mg
👉 Lean protein, moderate carbs. Fresco style removes creamy sauces/cheese, replacing with pico de gallo.
3. Power Bowl (Chicken or Steak, no rice, extra lettuce/veggies)
- Calories: ~270–350 (depending on protein)
- Carbs: ~15–20 g (without rice)
- Protein: ~20–25 g
- Fat: ~11–14 g
👉 Customizable bowl — skip rice, keep beans for fiber, load up veggies. Best low-carb full meal.
4. Black Bean Crunchy Taco (x2)
- Calories: ~340
- Carbs: ~28 g
- Protein: ~12 g
- Fat: ~14 g
- Sodium: ~620 mg
👉 Vegetarian-friendly, still within carb range.
5. Mini Skillet Bowl (Breakfast option, without potatoes)
- Calories: ~180
- Carbs: ~7 g
- Protein: ~9 g
- Fat: ~12 g
👉 Small, light, very low carb breakfast choice.
❌ Items Best to Avoid (High Carb Bombs)
- Burritos with rice/beans → 55–65 g carbs each
- Quesadillas → 40–45 g carbs each, high fat/sodium
- Nachos BellGrande → ~82 g carbs
- Combining multiple entrées (like burrito + taco + side)
💡 Quick Rules of Thumb
- Stick with tacos (especially crunchy or fresco soft tacos).
- Power Bowls without rice are your safest “big meal.”
- Black beans are a decent fiber/protein side — better than rice.
- Fresco style = swap out high-fat sauces for pico de gallo.
- Portion control: 1–2 items per meal, not 3+.
✅ Example Diabetes-Friendly Order:
- 1 Chicken Soft Taco (Fresco) → 20 g carbs
- 1 side Black Beans → 6 g carbs
- Water or unsweet tea
Total = 26 g carbs, ~330 cal, 19 g protein
Bill Gibson, II 