Travel Snacks: Diabetic-Friendly Options For Your Next Adventure

Planning is essential when travelling with diabetes. Changes in diet, activity levels, time zones, and environments can all affect blood glucose control. It's important to have healthy snacks on hand to satisfy hunger cravings between meals, especially when travelling. So what travel snacks are good for diabetics?

Fresh fruit

When selecting fruit for travel, opt for low-glycemic options such as watermelon, berries, cantaloupe, peaches, and oranges. These fruits have lower sugar content and are less likely to cause blood sugar spikes. Additionally, these fruits are low in calories and fats, making them suitable for weight-conscious individuals.

Some excellent choices for travel include bananas, apples, pears, kiwis, apricots, and peaches. These fruits are easy to wash and pack, and they can be safely stored at room temperature for up to a week. This makes them convenient and accessible when you need a quick energy boost.

Fruit is an important component of a healthy diet, especially for diabetics. It provides essential vitamins, minerals, and fibre, which can help regulate digestion and blood sugar levels. The natural sugars in fruit can also provide a quick energy boost without the negative effects of processed sugars.

When travelling, it is important to consider the ease of consumption and potential messiness of certain fruits. For example, sliced fruit or fruit cups might be preferable to whole fruits that require peeling or cutting. Additionally, some fruits may be more perishable than others, so it is always a good idea to check the ripeness and condition of the fruit before packing it.

In conclusion, fresh fruit is an excellent travel snack for diabetics. It offers convenience, nutritional benefits, and the ability to help manage blood sugar levels. By choosing low-glycemic fruits and considering the ease of consumption, diabetics can enjoy a healthy and delicious snack option while on the go.

Vegetables

Carrot and celery sticks, cherry tomatoes, snap peas, cucumber slices, and mini sweet peppers are all excellent choices that can be easily washed and packed away in an insulated bag. These vegetables are packed with essential nutrients and offer a guilt-free option that helps stabilise blood sugar levels.

When packing vegetables for travel, it is best to consume them within 2 to 3 hours, as most fresh vegetables should not be left at room temperature for longer periods. To add flavour and variety to your vegetable snacks, pair them with sugar-free dips such as guacamole or creamy cheese.

In addition to fresh vegetables, canned vegetables are also a good non-perishable option to consider for travel. They can be easily stored in your luggage and provide a convenient way to boost your vitamin and mineral intake on the go. Just be sure to have a manual can opener or opt for cans with flip-open tops for ease of use during your travels.

Nuts and seeds

There are several varieties of nuts that are particularly good for diabetics. Almonds, for example, are a great choice as they are high in fibre, and it is recommended to include two ounces of almonds in your daily diet to help balance blood sugar levels. Cashews are another good option, as are walnuts, pistachios and peanuts. When choosing nuts, it is best to avoid those that are heavily salted or honey-roasted, as these can be high in sodium and sugar. Instead, opt for unsalted nuts and watch your portion size – a serving size of unsalted nuts is 60ml or 1/4 of a cup.

Seeds are another healthy option for diabetics. Chia seeds, for instance, are packed with omega-3 fatty acids, protein, fibre, calcium, magnesium and antioxidants. They help to maintain stable blood sugar levels, making them a great choice for travel. When preparing chia seeds, opt for unsweetened milk alternatives like almond or coconut milk to minimise added sugars.

So, if you're looking for a healthy and portable snack option as a diabetic, be sure to include nuts and seeds in your diet. They are a great way to get your daily dose of fibre and nutrients, and they can help you maintain stable blood sugar levels while on the go.

Low-fat cheese and whole grain crackers

Whole grain crackers with low-fat cheese are a great snack option for diabetics. The crackers are a good source of fibre, which helps to reduce blood cholesterol levels and lower the risk of heart disease. Fibre also helps to manage diabetes by reducing the Glycemic Index (GI), a ranking of how quickly a food or drink will make blood glucose levels rise. Fibre further helps to blunt spikes in blood sugar and promotes feelings of fullness, which can aid in weight management.

When choosing crackers, opt for those that are low in salt and made with wholegrain flour, wheatgerm, or added nuts and seeds for extra flavour and nutrition. Whole grain crackers with low-fat cheese are a satisfying and balanced snack option for diabetics, as the fibre in the crackers and the protein in the cheese can help keep blood sugar levels stable.

Cheese is a high-protein food that will help you feel full and satisfied. Most cheeses contain little to no carbohydrates, which means they have a very low rating on the glycemic index. For example, cheddar cheese contains just 0.4 grams of carbohydrate per ounce, while mozzarella cheese has 0.9 grams per ounce.

When selecting cheese, look for low-fat varieties such as low-fat cheddar or mozzarella. You can also choose other low-fat cheese options according to your preference. Remember to keep portion sizes in mind, as calories and fat content can add up quickly, especially when combined with crackers.

Non-perishable foods

Roasted Edamame

A high-protein snack that can be eaten as a snack or a meal. In a one-third cup serving, crunchy roasted edamame contains 114 calories, 7 grams of carbohydrates, 5 grams of fibre, and 14 grams of protein. This snack is a good option to keep blood sugar levels steady.

Fiber One Chewy Protein Bars

These bars have an impressive nutritional profile, with only 130 calories, 16 grams of carbohydrates, 8 grams of fibre, and 6 grams of protein. They are a good option for keeping blood sugar levels steady, especially before bedtime or after exercising.

Almonds

Almonds are a great source of dietary fibre, with 4 grams per 1-ounce serving. Scientific studies recommend including two ounces of almonds in your daily diet to help balance blood sugar levels. They are also a healthy fat and plant-based protein source.

Natural Almond or Peanut Butter

Natural nut butter does not need to be refrigerated and can be used as a versatile snack. It has a great combination of carbohydrates (4 grams) and protein (8 grams) per 2-tablespoon serving. Spread it on crackers, bread, tortillas, fruits, or vegetables for a tasty and nutritious snack.

Tuna Pouches

Tuna is high in protein (17 grams per pouch) and very low in carbohydrates (less than 1 gram). Look for pre-seasoned options that are ready to eat, such as StarKist Tuna Creations. These pouches are a convenient and healthy snack option.

Canned Vegetables

While not as portable as other options, canned vegetables are a great way to include low-carbohydrate foods in your diet and boost your vitamin and mineral intake. Keep a manual can opener or purchase cans with flip-top lids for easy access during emergencies or power outages.

No-Added-Sugar Fruit Cups

Fruit cups, such as those offered by Dole and Delmonte, provide portion control and easy storage. They typically contain 7 to 17 grams of carbohydrates per serving, making them a convenient and healthy snack option.

Moon Cheese

Moon Cheese is a ready-to-eat, dehydrated cheese snack with 5 grams of protein and 1 gram of carbohydrate per six to seven pieces. It has fewer carbohydrates and more protein than beef jerky, and it only contains one ingredient: cheese.

Trader Joe's Super Seedy Cheese Snack Bites

These snack bites are made with puffed quinoa, sunflower and pumpkin seeds, and whole peppercorns, giving them a spicy kick. They are a crunchy, low-carbohydrate (5 grams), and protein-rich (12 grams) snack option.

Sierra Trail Bites

These snack bites are a sweet and chewy option, with 120 calories per serving (3 bites), 16 grams of carbohydrates, 3 grams of fibre, and 3 grams of protein. They are a nutritious alternative to hard candy when your blood sugar is trending down.

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