Finding Type 2 Diabetes-Friendly Options in the Airport
“In most cases, these eateries have the nutritional information available for their menu items, and trying to keep the carbohydrate count to lower than 60 grams per meal can be a reasonable goal to meet, even while traveling,” says Kim.
But keep in mind that people with diabetes still need carbohydrates in their diet, says Trudy LeBeau, RDN, a registered dietitian with an advanced specialty in diabetes at LCMC Health in Mandeville, Louisiana. “Choose carbohydrates that are whole grain, high fiber, and contain protein.”
Focus on Fiber and Protein
“When possible, look for less processed options that contain protein, fiber, and healthy fats,” says LeBeau, who recommends these snack choices:
- Boiled eggs
- Unsalted nuts
- Hummus with carrots or celery
- Apple slices
- Peanut butter
- Low-sugar Greek yogurt
“These options will keep you full longer and have less impact on your blood glucose,” says LeBeau. If you grab a salad, be careful how much dressing you use, and check the added sugar content on the dressing label, says LeBeau.
Most airports offer healthier choices like these, says Kalyn True, RDN, a registered dietitian at Memorial Hermann Health System in Houston, who recommends looking for “protein packs” with low-fat cheeses, turkey, and whole-grain crackers or fruits. “Some of the kiosks have apple slices or other fresh fruits available for purchase as well,” says True.
Identify Hidden Sugars
Check all snacks and drinks for hidden sugars by reading nutrition labels and checking sugar content, says LeBeau. “These snack items will increase your blood glucose and overall decrease your energy, making you feel tired and sluggish.”
Our experts recommend avoiding or minimizing these common snack or drink options:
- Sweet treats: Pastries, muffins, cookies, chips, candy, glazed nuts, granola bars, and candy bars
- Ultra-processed foods: Fast-food style pizzas, fast-food burgers, and hot dogs
- Sugary beverages: Sodas, juices, fruit smoothies, syrup-filled coffees, mixed drinks, sweet wine
“Besides the blood sugar aspect, they are also not generally filling for the long term,” says True. Usually after eating these things, you’ll be hungry again in an hour or two, says True.
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