What Are Good Travel Foods For People With Diabetes?

October 14, 2024

Travelling is an exciting opportunity to explore new places and cultures but unfortunately for the diabetic, it also means dealing with some unique challenges, making sure your blood sugar levels are well managed; particularly when you’re travelling. On the road, the food choices made are an important consideration as erratic eating patterns, unfamiliar foods and, in general, lack of healthy options can also disrupt blood glucose control. The most successful way to navigate any travel is preparation. Planning snacks and meals that are both nutritious and Diabetes-friendly can really help make your trip smoother.

In this blog, we’ll cover several healthy and convenient travel foods that are easy on the diabetes diet. These foods also focus on nutrient balanced nutrition to help keep the blood sugar within a healthy range. Whether you’re on a plane, driving or riding a train, these snacks and meals will keep you energised and prepared for adventure.

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Nuts and Seeds: The Perfect Portable Protein

Nuts and seeds are good travel foods for people with diabetes. They have several benefits, are convenient, and have a long shelf life with a nutrient profile that supports health. Almonds, peanuts, walnuts, sunflower seeds and pumpkin seeds provide a good balance of healthy fats, protein and fibre which help stabilise blood sugar levels. In addition, they are rich in magnesium which is beneficial to insulin sensitivity.

It’s also a good idea to make your own nut and seed mix, using unsalted options. Make sure to avoid sugary coated versions or versions that were roasted in unhealthy oils. Raw or dry roasted options are the best for getting the most out of the nutritional benefits. Pre-portioned servings can help prevent overeating or keeping some control over the amount of carbohydrates you consume.

Fresh Fruits: Nature’s Sweet and Healthy Snack

Fresh fruits are sweet, natural, fibre rich, vitamin and antioxidant rich. Fibre is essential for people with diabetes because it helps slow the absorption of sugars, preventing large spikes in blood glucose. Apples, berries, and citrus fruits such as oranges and tangerines are all great, easy fruits to pack and eat while you’re on the go. Avoid fruit packaged in syrup or added sugars.

Hard-Boiled Eggs: A Protein-Packed Powerhouse

An easy way to eat some protein and stay full for longer is hard boiled eggs that will help stabilise your blood sugar. You can boil them ahead of time and eat on their own, or eat with some vegetables for a quick meal. They’re low in carbohydrates and high in protein so they help keep your blood sugar levels in check over your trip.

Pack them in an insulated cooler to ensure they remain fresh for several hours during travel.

Low-Fat Cheese: A Tasty and Nutritious Snack

Travellers with diabetes may also enjoy cheese. Convenient high-protein snacks that help control hunger without blood sugar levels spiking include low-fat cheese sticks, string cheese or pre-portioned cheese cubes. Some cheese is paired with whole grain crackers or fresh vegetables, which helps add fibre to the mix and helps keep your blood sugar in check. Like other snacks, however, portion sizes are important to watch if you’re going to eat this one, since cheese is calorie dense.

It’s best to opt for goat cheese as it is healthier than cow cheese since unlike cows, goats are not injected with hormones. Goat cheese is more easily digestible than cow cheese for those who are lactose intolerant.

Greek Yoghurt: A Creamy Source of Protein

People with diabetes can have a nutritious snack with Greek yoghurt and it is an excellent source of protein, calcium, and probiotics. Opt for plain, unsweetened ones, flavoured yoghurt being a source of added sugars in many cases. If you want a little sweetness, put in a handful of berries or a sprinkle of cinnamon so you’re not getting any blood sugar spikes from that.

Greek yoghurt is a nice snack and can be eaten for breakfast, lunch, dinner, dessert, or anything in between. Keeping it fresh while travelling is important, so don’t forget to pack it in a small cooler with an ice pack.

Vegetables: Crunchy and Low-Carb Options

Raw veggies like carrots, cucumber slices, bell pepper strips, and celery sticks are good travel buddies for patients with diabetes. They are low in carbohydrates, high in fibre and rich in essential vitamins and minerals. Snacking on veggies — together with a healthy dip, such as hummus or guacamole — is also refreshing and hydrating

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Whole-Grain Crackers: A Fiber-Rich Base

Although not a typical meal, whole grain crackers are a good option for a light, crunchy snack, and go well with nut butter, cheese or hummus. The biggest benefit is that they are high in fibre that slows the digestion of carbohydrates and maintains stable blood sugar levels.

Swap out refined crackers for whole grain varieties that will prevent blood sugar spikes. Pack them in small pre-measured serving so that you can control the portion.

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Homemade Granola Bars: A Balanced Snack

Unfortunately, store bought granola bars can be full of hidden sugars and unhealthy fats, so it’s better to make it yourself at home. With this, you can control the ingredients and make sure they are diabetes friendly. Your granola bars don’t have to be junk if you include oats, nuts, seeds, fruits, and natural sweeteners like honey or monk fruit.

Making granola bars at home allows you to pack them full of fibre, protein, and healthy fats, creating the perfect travel snack that won’t raise your blood sugar.

Fatty Fish: A Heart-Healthy Meal Option

Omega 3 fatty acids are found in large amounts in fatty fish such as salmon, sardines and mackerel, which is good for your heart, especially if you have diabetes, which makes you more prone to heart problems. When you’re on the road, canned versions of these fish may make for a convenient and nutritious meal.

A fish paired with whole grain crackers or a side salad is a well balanced meal that is full of healthy fats, protein and fibre to help you feel full and satisfied and yet keep the blood sugar stable.

Avocados: A Creamy and Nutrient-Dense Food

Travellers with diabetes can also rely on avocados. They’re high in healthy fats and fibre, which slow down digestion and prevent blood sugar spikes. You can eat plain avocados, add them to salads, or spread them onto bread or whole-grain crackers.

Avocados are easy to pack and don’t require refrigeration soon after preparation, so are convenient to have on hand.

Trail Mix: A Customizable and Satisfying Snack

Prepared thoughtfully, trail mix can be a diabetes-friendly travel food. Choose unsalted nuts, seeds, and unsweetened dried fruits all mixed together. Do not buy varieties with chocolate, candy or sugar-coated ingredients as this can cause blood sugar spikes.

To make your own trail mix, add almonds, walnuts, sunflower seeds, pumpkin seeds, small amounts of unsweetened coconut flakes and/or dried cranberries. Trail mix is a filling and satisfying snack, combining the healthy fats, protein and fibre.

Lean Meat or Plant-Based Protein

For people with diabetes, lean meat like grilled chicken or turkey slices can be a good protein-rich snack. The reason is that they provide a steady source of energy and they help stabilise blood sugar, without spiking glucose levels. Plant based proteins like tofu, edamame or hummus are great alternatives and easy to pack for travel.

To get a well-rounded, low carb meal, pair lean meats or plant-based proteins with whole grain wrap or vegetable slices.

Watch and learn from this video where Petrina answers the question “What Are Good Travel Foods for People with Diabetes?“.

Conclusion: Preparation is Key

When you’re travelling and have diabetes, it’s important to plan ahead. Packing several balanced, nutrient-dense snacks and meals will keep blood sugar in check, while you travel without worrying about food choices. Don’t forget to stay hydrated, keep an eye on your blood glucose levels, and get moving no matter where you are – even when you travel. If you prepare well, you can explore the world with your diabetes under control.

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