Traveling Diabetics: Best Foods To Pack And Eat

what foods are good for diabetics traveling

Travelling with diabetes can be challenging, especially when it comes to finding suitable foods that won't cause blood sugar spikes. It's important to plan and pack healthy snacks to satisfy hunger cravings and maintain stable blood glucose levels. This is crucial when travelling, as delays, unfamiliar foods, time zone changes, and changes in activity levels can all impact blood sugar. Here are some food options to consider when travelling with diabetes.

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Healthy snacks to satisfy hunger cravings

When travelling with diabetes, it's important to plan ahead and choose healthy snacks to satisfy your hunger cravings between meals. Here are some ideas for healthy, portable snacks that can be easily packed and taken on your travels:

Fresh fruit is one of the most convenient snacks to carry. Bananas, apples, pears, kiwis, apricots, and peaches can be washed and stored in a backpack or travel bag. Most whole fruits remain safe at room temperature for up to a week, so refrigeration is not a concern.

Vegetables are another excellent and easy-to-pack option. Carrot and celery sticks, cherry tomatoes, snap peas, and cucumbers can be washed and kept in an insulated bag. It is recommended to consume fresh vegetables within 2 to 3 hours of washing.

Granola bars are a good choice for travelling because they provide energy and are compact and convenient. They typically contain high-protein ingredients like nuts and seeds, which help control appetite and keep you feeling full. However, many packaged granola bars are high in sugar and fat, so consider making your own at home.

Yogurt is an excellent source of protein and calcium, and many varieties are fortified with vitamin D and fibre. Greek yogurt, in particular, contains twice as much protein as regular yogurt. Single-serving containers are widely available, making it a convenient snack option.

Hard-boiled eggs are a great on-the-go snack. Egg whites are rich in protein, while egg yolks contain choline, which promotes liver function and nutrient transportation throughout the body. Remember to keep them in a refrigerated or insulated container, as eggs should not be left unrefrigerated for more than 2 hours.

Low-fat cheese and whole grain crackers are another satisfying snack option. Cheese is high in protein and low in carbohydrates, which helps keep blood sugar levels stable. Cheddar and mozzarella cheeses, in particular, have very low carbohydrate content. Spread your favourite low-fat cheese on low-salt, whole grain crackers for a tasty and healthy snack.

Nuts and seeds are a convenient and nutritious snack option. They are high in fibre and packed with vitamins, minerals, and healthy fats. Great choices for people with diabetes include almonds, cashews, walnuts, and pistachios. Remember to watch your portion size, as calories and fat content can add up quickly.

Nut butters, such as peanut, almond, or cashew butter, are also a good choice for people with diabetes. They are high in protein and low on the glycemic index, making them a satisfying and blood sugar-friendly snack. Spread them on apples or whole-grain crackers, or enjoy them straight from the spoon!

With a little planning and preparation, it's easy to enjoy healthy and delicious snacks that will help manage your diabetes while on the go.

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Low-carb options

When travelling with diabetes, it is important to plan ahead and pack snacks to keep your blood sugar levels steady. Here are some low-carb options to choose from when preparing for your journey:

Nuts and seeds

Nuts and seeds are a great source of protein and healthy fats, and they are easy to pack and carry. Some good options include almonds, peanuts, pumpkin seeds, sunflower seeds, walnuts, and pistachios. Just remember to watch your portion sizes and avoid glazed or sugar-coated nuts.

Hard-boiled eggs

Eggs are a convenient and nutritious snack option for diabetics. They are a good source of protein and can be easily packed and stored in a refrigerated or insulated container.

Veggies

Vegetables such as carrot and celery sticks, cherry tomatoes, snap peas, and cucumbers are easy to pack and provide a healthy, low-carb option when you're on the go. Just be sure to keep them in an insulated bag to maintain freshness.

Low-carb dairy

Greek yogurt is an excellent source of protein and calcium, and it can help keep your blood sugar steady. Look for single-serving containers and pair it with fresh fruit or nuts. Other low-carb dairy options include string cheese and low-fat cheese slices, which can be paired with whole-grain crackers or vegetables.

Low-carb snacks

There are several low-carb snack options that can help you manage your blood sugar levels while travelling. These include:

  • Homemade granola bars or low-carb granola bars
  • Single-serve tubs of peanut butter or other nut butter
  • Low-sugar yogurt drinks or kefir
  • Trail mix (watch the portion size and sugar content)
  • Low-carb protein bars

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Foods to avoid

When travelling with diabetes, it is important to be aware of the foods that can cause a rapid increase in blood sugar levels. Here are some foods to avoid:

Sugary Drinks

Sugary drinks are one of the worst offenders when it comes to blood sugar spikes. These include regular sodas, fruit juices, and energy drinks, which are packed with added sugars and can lead to immediate and significant increases in blood glucose levels. Opt for water, unsweetened tea, or flavoured water with natural ingredients instead.

Refined Carbohydrates

White bread, white rice, and regular pasta are highly refined and have a high glycemic index, causing rapid digestion and absorption of glucose. This leads to quick spikes in blood sugar levels, making it challenging to manage diabetes effectively. Choose whole grain or whole wheat alternatives, such as brown rice, whole grain bread, and whole wheat pasta, which have a lower glycemic index and provide a slower release of glucose.

Baked Goods and Pastries

Baked goods like cakes, cookies, doughnuts, and muffins are often loaded with sugar and refined carbohydrates, resulting in rapid blood sugar spikes. They are typically made with white flour, refined carbs, and unhealthy fats, providing empty calories with little nutritional value. If you have a sweet tooth, opt for homemade baked goods with sugar substitutes, whole grain ingredients, and healthy fats or proteins.

Sweetened Breakfast Cereals

Sweetened breakfast cereals, including those marketed towards children, are usually made from refined grains and packed with added sugars. They provide empty calories and minimal nutritional value, leading to quick digestion and absorption of sugars, causing fluctuations in blood glucose levels. Instead, choose oatmeal, unsweetened whole grain cereals, or plain yogurt with fresh fruit.

Fried Foods

Fried foods, such as French fries, fried chicken, and doughnuts, are high in unhealthy fats and calories, which can contribute to weight gain and insulin resistance. They are problematic for people with diabetes as they can lead to rapid spikes in blood sugar levels and increase the risk of cardiovascular disease. Opt for baked, air-fried, grilled, or roasted alternatives, which use less or no oil, reducing the fat content.

Candy and Sweets

Candy bars, gummies, and hard candies are loaded with sugar and offer little to no nutritional value. They can cause rapid spikes in blood sugar levels and lead to energy crashes and cravings for more sugary foods. Instead, satisfy your sweet tooth with dark chocolate (in moderation), fresh fruit, or sugar-free candies made with sugar substitutes.

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Meal planning

When planning meals for travel, it's important to consider the limited access to healthy food options. Planning ahead is crucial to maintaining healthy eating habits and managing blood sugar levels. Here are some meal planning tips to consider:

Planning and Preparation

Firstly, it's important to eat at regular intervals, preferably every 4 to 5 hours, to maintain stable blood sugar levels. Always carry a snack in your bag to avoid making unhealthy choices when hungry. Research local restaurants and their menus to identify nutritious options in advance. This proactive approach will help you make informed decisions and avoid unhealthy temptations.

Airport and Airplane Meals

When travelling by air, it is advisable to pack shelf-stable foods such as nuts, fruits, and instant oatmeal packets. Additionally, staying hydrated is crucial, so bring a water bottle to refill as needed. If you have time, opt for a sit-down meal at the airport. Many restaurants are accommodating and will cater to special requests. Choose dishes like beef fajitas with vegetables or opt for salads, wraps, and broth-based soups. On long flights, you can request diabetic meal options or purchase high-protein snack boxes with hummus and cheese.

Fast-Food and Vending Machine Options

When visiting a fast-food restaurant, opt for grilled chicken salads with dressing on the side or a small burger without the bun. If you're at a vending machine, look for protein and fibre-rich options like nuts or trail mix. Be mindful of portion sizes, as many packages contain multiple servings.

Supermarket Deli or Sandwich Shop Choices

At a supermarket deli or sandwich shop, customise your meal by choosing whole-grain bread and loading up on high-fibre vegetables. Opt for lean protein options like chicken, turkey, roast beef, or fish. For toppings, choose between cheese, avocado, or mayonnaise. Pair your sandwich with a side of soup or salad, favouring lower-carb options like spinach salads or broccoli slaw.

Convenience Store Options

In a convenience store, look for Greek yogurt, which helps stabilise blood sugar with its high protein content. Top it with fresh fruit or opt for string cheese and whole-grain crackers. Unsalted nuts or protein/granola bars are also good choices, but look for those with less than 30 grams of carbs and at least 5 grams of fibre and 8 grams of protein.

Healthy Snacking

Healthy snacks are an important part of managing diabetes while travelling. Opt for fresh fruits like bananas, apples, pears, kiwis, apricots, and peaches, which can be easily stored at room temperature. Vegetables like carrot and celery sticks, cherry tomatoes, snap peas, and cucumbers are also convenient and nutritious. Hard-boiled eggs, low-fat cheese with whole grain crackers, and homemade granola bars are other excellent choices.

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Diabetic-friendly foods when travelling

Travelling can be tricky when it comes to maintaining a healthy diet, especially for people with diabetes. Here are some tips and food suggestions to help you stay on track while on the move.

Planning and Preparation

Planning and preparation are key to managing your blood sugar levels when travelling. It is recommended to eat something at least every 4-5 hours to keep your blood sugar steady. Packing snacks in your bag and doing some research on healthy meal options can be helpful.

Portable Fruits and Vegetables

Fresh fruits and vegetables are portable, nutritious, and can be safely stored at room temperature for a while, making them convenient travel companions. Bananas, apples, pears, kiwis, apricots, peaches, carrot and celery sticks, cherry tomatoes, snap peas, and cucumbers are all good options.

Nuts and Seeds

Nuts and seeds are excellent diabetic-friendly travel snacks as they are high in fibre and nutrients, including vitamins B and E, zinc, calcium, and magnesium. Almonds, peanuts, pumpkin seeds, sunflower seeds, walnuts, and pistachios are all great choices. Just remember to watch your portion sizes, as calories and fat can add up quickly.

Yogurt and Eggs

Yogurt is an excellent source of protein and calcium, and many varieties are fortified with vitamin D and fibre. Greek yogurt, in particular, contains twice as much protein as regular yogurt. Hard-boiled eggs are another portable protein-rich snack option. Just remember to keep them refrigerated or insulated, as they can spoil if left unrefrigerated for too long.

Low-Fat Cheese and Whole Grain Crackers

Low-fat cheese is high in protein and low in carbohydrates, making it a great snack option for diabetics. Cheddar and mozzarella cheeses are good choices, and they can be paired with whole grain crackers for a healthy, filling snack.

Other Options

Other diabetic-friendly travel snacks include homemade granola bars, nut butter (such as peanut, almond, or cashew) on apple slices or whole-grain crackers, air-popped popcorn, and trail mix (but be mindful of the dried fruit content to avoid blood sugar spikes).

Remember to stay hydrated, as dehydration can affect your blood sugar levels. Also, be cautious of vending machine and convenience store options, opting for nuts, trail mix, or Greek yogurt with fresh fruit when possible.

Frequently asked questions

There are several foods that are suitable for diabetics to eat while travelling. Some easily portable options include fresh fruit, such as bananas, apples, and peaches, as well as vegetables like carrot sticks, celery, and cherry tomatoes. Hard-boiled eggs are also a good option, as are nuts and seeds.

Some healthy snack options for diabetics while travelling include:

- Roasted edamame

- Low-calorie protein bars, such as Fiber One Chewy Protein Bars

- Natural almond or peanut butter

- Tuna pouches

- Fruit cups with no added sugar

- Moon Cheese

- Trail mix

- Popcorn

When flying, it's a good idea to bring your own food so you don't have to resort to unhealthy convenience foods. Some options include fruit, nuts, and sandwiches on whole wheat bread with grilled chicken or fish.

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