If you've travelled with diabetes already, you know how vital it is to stick to habits that make you feel comfortable and cater to your needs.
When you're on the move, having the right snacks for flights and road trips is absolutely key!
But it's not always easy to find delicious, diabetic-friendly travel snacks that curb those sudden hunger pangs without messing with your blood sugar. We all run out of ideas sometimes, don't we?
So, without more fuss, here are 10 smashing travel-friendly low-carb snack ideas that are perfect for keeping your energy up and sugar levels stable when you're travelling!
Related article: The Ultimate Checklist for Travelling with Diabetes!
10 Best Diabetic Snacks for Travel
1. Mixed unsweetened nuts for air travels
Nuts are an all times classic travel snack for diabetics on the go. One ounce of mixed nuts only can satisfy your hunger and bring you plenty of energy for only 6 grams of carbs for a minimal impact on your blood sugar levels.
- Preferred choices: Opt for a variety like Almonds, Walnuts, Cashews, Pistachios, and Peanuts for a healthy mix.
- What to avoid: Stay clear of honey-roasted or heavily salted nuts to keep sugar and sodium intake in check.
- Tasty Alternative: Individual servings of peanut butter are a fantastic option for diabetic-friendly travel snacks thanks to their low sugar content. But it's also high in fat, so don't have too much!
Related article: How to Travel With Insulin That Needs to Be Refrigerated or Kept Cool.
2. Avocado, superfood and sugar-free diabetic snack
Avocado is a nutritional powerhouse and an excellent diabetic road trip snack. Brimming with fiber, healthy fats, and a wealth of nutrients, it's a superfood with tons of health benefits without the sugar rush.
With approximately 12 grams of carbohydrates per cup (150 grams), avocados are a smart choice for maintaining stable blood glucose levels during your travels.
It may require a bit more prep than other snacks but avocados are particularly suitable for road trips and outdoor adventures. You'd need to carry a knife with you to slice it, which may be problematic for airplane travels.
- Preferred Choice: It's always best to stick to raw, organic avocados.
- What to Avoid: Bypass avocados in processed forms which often come with added sugars, salt, and preservatives.
- Delicious Alternative: For easier consumption while on the go, homemade guacamole, or unsweetened avocado shakes can also make great travel snacks.
Related article: Does Insulin Really Need to Be Refrigerated?
3. Sardines, the ultimate zero-carb diabetic travel snack
Sardines are a great choice if you're in search of travel snacks with diabetes. They contain zero net carbs and won't spike your blood sugar levels, all while providing an array of beneficial nutrients.
Loaded with Omega-3 fatty acids, calcium, vitamins, and protein, sardines are not only nutritious but according to recent research, they may also play a role in preventing Type 2 diabetes.
Sardines are not suited for air travel due to UK airport restrictions on canned goods, but they're an excellent guilt-free option for land travel. Just slip a tin of sardines into your lunch bag and you're set for a healthy snack anytime.
- Preferred Choice: Sardines packed in water, free from added salt.
- What to Avoid: Steer clear of sardines in oil or with sugary seasonings that can spike your blood sugar and wouldn't be so diabetic-friendly.
- Alternative: Other canned fish such as Tuna, Pink Salmon, and Mackerel are also great travel snacks for diabetics!
4. Low-glycemic fruits, ideal snacks for diabetic travelers and weight watchers
When it comes to diabetic-friendly travel snacks and weight management, low-carb fruits are a top choice. While most fruits are known for their high sugar content, some varieties contain less sugar and are diabetic-friendlier than others.
Low in both calories and fats, it's also a great choice if you want to manage your weight-loss diet while travelling.
Besides, during travel, fruits also can provide a quick and healthy sugar refill in case of low blood sugar (hypoglycaemia).
- Preferred Choices: Stick to fruits like watermelon, berries, cantaloupe, peach, and orange for a low-sugar snack option.
- What to Avoid: Skip fruits with higher sugar content, such as bananas, grapes, mango, and pineapple, to better manage your blood sugar levels while on the go.
5. Raw vegetables slices: the healthiest snack for diabetics!
If you're seeking the healthiest diabetic snacks for travelling, look no further than raw vegetable slices. With literally no fat, very few calories, and nearly zero carbs, they offer a guilt-free option that helps stabilize blood sugar levels.
2 to 3 cups of vegetables should be part of your daily diet, even while travelling. Simply slice your favorite veggies at home and pack them in a convenient zipper bag. Carrots, celery, radishes, cherry tomatoes, cucumbers, pickles, and cauliflower are all excellent choices!
- What to Avoid: Beter steer clear of high-carb vegetables such as beets and corn, which aren't so diabetic-friendly.
- Alternative: For added flavour and enjoyment, you can also pair your veggie slices with sugar-free dips such as guacamole or creamy cheese.
Related article: Download Your Free Diabetes Travel Letter Template For UK Airport Security Screenings.
6. Olives, a diabetes and keto-friendly friendly travel snack on the go
Rich in Vitamin E, antioxidants, and healthy monounsaturated fats, olives are excellent diabetes-friendly travel snacks and totally suitable for those following a ketogenic diet, even while on the move.
With approx 6g of carbs per 100g serving, these flavourful and easy-to-pack bites won't disrupt your blood sugar levels.
Look for individual servings, readily available in most supermarkets, for a convenient and healthy travel snack option.
- Preferred Choice: Kalamata Olives are considered one of the healthiest varieties!
- Alternative: Consider trying tapenade, an olive spread that serves as a delicious dip for sliced vegetables.
7. Boiled eggs, a perfect low-carb snack for everyone
Boiled eggs are a convenient and nutritious option for diabetic travellers seeking a quick and satisfying snack between meals. They're super easy to prepare and pack, and only contain approx 0.6g of carbohydrates per large egg.
If you're healthy, you can safely enjoy up to three eggs per day. However, if you have concerns about your cholesterol levels, it's best to limit your egg intake and focus on just the egg whites.
- Preferred Choice: Boiled eggs.
- What to Avoid: Fried eggs are higher in unhealthy fats and additional calories, which may not align with your dietary goals, especially when managing diabetes or on a weight-loss diet.
8. Plain drinkable yogurt, your go-to diabetic snack
With only approx 4g of carbohydrates per 100g serving, plain drinkable yogurt is another great choice for a diabetic-friendly travel snack while travelling. Besides, yogurt is quite filling and helps reduce appetite and hunger, thanks to its high probiotic content, which promotes gut health.
Drinkable yogurt is incredibly convenient for travel, but you may not be able to carry it on an airplane unless purchased after passing through security checks.
- Preferred Choices: Plain yogurts without added sugars, non-fat yogurt, or Greek yogurt for a nutritious and satisfying snack option.
- What to Avoid: Steer clear of added sugar, artificial sweeteners, and high-fat content, which can detract from its health benefits and potentially spike your blood sugar levels.
- Alternative: Kefir or milk offer similar nutritional benefits and are also diabetic-friendly!
Related article: Understanding Ozempic Storage: Does It Need Refrigeration? Complete Tips and Temperature Guidelines!
9. Beef jerky, high protein diabetic travel snack
Beef jerky o biltong are great snack options for diabetics who need a quick and convenient boost while travelling. Packed with protein and essential minerals like zinc, iron, vitamin B12, and phosphorus, beef jerky delivers on nutrition while keeping carbs low.
However, be mindful of sodium intake when consuming snacks like biltong and meat jerky, as they can be really high in sodium. Excessive sodium consumption can impact heart health and blood pressure. One ounce of beef jerky provides around 22% of the daily sodium intake recommendation, so moderation is key here.
- What to Prefer: Beef jerky with unsweetened seasonings, preferably homemade or unprocessed varieties, to minimise added sugars.
- What to Avoid: Steer clear of jerky with sugary seasonings such as barbecue sauce or honey, as these can increase carb content and affect blood sugar levels. Additionally, pork jerky should be avoided due to its higher fat content.
- Alternative: If beef jerky isn't your preference or you're looking for variety, consider alternatives such as turkey jerky, salmon jerky, or lamb jerky.
Related article: How to Keep Ozempic Cool While Traveling?
10. Cheese sticks, easy travel bites for diabetes
Cheese sticks are a perfect go-to snack for diabetic travellers, offering a portable and satisfying bite to keep hunger at bay. With approx 1g of carbs per 28g portion, cheese provides a protein-packed and calcium-rich boost.
On the downside, cheese is typically high in cholesterol and sodium.
Cheese sticks are readily available in various supermarkets, offering a wide selection to suit different tastes. Individually wrapped servings are super convenient for air travels and any kind of travels like road trip, camping, and outdoor excursions.
- Preferred Choices: Low-fat cheese varieties such as mozzarella, parmesan, goat cheese, feta, or blue cheese contain less saturated fat and fewer calories.
- What to Avoid: High-fat cheese options like camembert, brie, cheddar, or processed cheese.
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Foods for Diabetes While Travelling: What to Look for?
First things first. There are two kinds of snacks for diabetics with completely opposite purposes. In this article, we're focusing on low-carb diabetic travel snacks you can eat without spiking your blood glucose.
However, if you're managing diabetes, particularly with insulin, you should also carry fast-acting sugar snacks or a glucagon emergency kit in case of hypoglycaemia (low blood sugar).
Sugar-free diabetic snacks
You're on the road, on a plane, or perhaps you're hiking remote mountains and camping in the wilderness. Hunger strikes! Your next meal isn't for a few hours. Like everyone else, you need to curb that hunger, but as a diabetic, you have to be smarter. Snacking in between meals can significantly raise your sugars and disrupt your diabetes management.
Fortunately, there are nourishing low-carb foods that make perfect diabetic snacks on the go. Almonds, jerkies, cheese, vegetables...and all those we've added to the list above!
Fast-acting sugar snacks for hypoglycaemia
Another snacking scenario diabetics often face when travelling is low blood sugar (hypoglycaemia), especially when you're using insulin with type 1 diabetes. But type 2 diabetes medications, like metformin or injections (Mounjaro, Ozempic, Victoza, Trulicity, Byetta, etc.) also put you at risk of hypoglycaemia.
So, whether you have type 1 or type 2 diabetes, pack some fast-acting travel snacks for hypoglycaemia to make sure you're always prepared with snacks that can quickly raise your blood sugar levels.
You find around 15 grams of fast-acting sugars in glucose tablets, 4 ounces of fruit juice, or 1 tablespoon of sugar or honey for example.
We'd Love To Hear From Your Thoughts!
Share your favorite diabetic snacks for travellers on the go in the comments below, and let's help each other stay healthy while exploring the world!
