Eating Healthy on an International Trip with T1D
When you have diabetes, planning your meals and monitoring your blood sugar becomes second nature, especially when you're on an international trip.
For people living with Type 1 diabetes (T1D) or Type 2 diabetes (T2D), maintaining stable blood sugar levels while traveling can be a challenge, but it’s entirely doable with the right strategies. As a diabetes dietitian and certified diabetes educator, understanding how to balance macronutrients, including protein, carbohydrates, and fats, is key.
Here’s a breakdown of how one diabetes dietitian manages their food choices and blood sugar while traveling internationally. It’s not just about what you eat; it’s about making smart choices that work with your activity level, environment, and preferences.
Importance of Protein in Managing Blood Sugar
One of the most significant takeaways from this journey was the importance of protein. For individuals with T1D or T2D, protein helps keep blood sugar levels stable by preventing the spikes and crashes that carbohydrates can cause. It also supports recovery after intense physical activity—an essential component of any healthy routine, especially when traveling.
Throughout the day, the focus was on incorporating a large amount of protein. Whether it was at breakfast, lunch, or dinner, there were consistent sources of lean protein to help control blood sugar. Protein sources included meat, eggs, and dairy products, ensuring steady glucose levels while also providing the nutrients needed for muscle recovery after intense activities.
Pro Tip from a Type 1 Diabetes Dietitian: Including a mix of protein-rich foods with every meal helps slow down the digestion of carbohydrates, giving you better control over your blood sugar levels. This was particularly important while navigating through different time zones and maintaining a high level of physical activity.
Fruit, Veggies, and Fiber: A Challenge on the Road
As any diabetes educator will tell you, fiber plays a significant role in managing blood sugar. However, when traveling abroad, it can be harder to find the same variety of fruits and vegetables you might have access to at home. That being said, there were still plenty of opportunities to incorporate fiber-rich foods, like leafy greens, tomatoes, and some fruit varieties, into every meal.
Fiber not only helps manage blood sugar but also supports a healthy gut, something that can be difficult to maintain while traveling. Making sure you’re getting enough fiber is crucial for long-term health, especially when traveling to places with unfamiliar foods.
Tip from a T1D Dietitian: Always keep an eye out for fiber-rich options, like salads or whole-grain options. It’s also a good idea to check the local grocery stores or markets for fruits and vegetables that might not be available in your home country. They’re not just tasty, they help with digestion and blood sugar regulation too!
Enjoying Fun Foods: Balancing Indulgence and Nutrition
While it’s important to maintain healthy blood sugar levels, that doesn’t mean you should completely avoid foods you love. As a dietitian, finding a balance between enjoying “fun foods” and staying on track with your diabetes management is key. During this trip, meals included a mix of protein, veggies, and carbs that would fuel the body for the next adventure.
For instance, at dinner, there was a variety of protein options, such as beef, chicken, and pork, paired with vegetables like salads and tomatoes. There was also a side of fries, which added a carb source to fuel the muscles for the day’s activities. Even though fries might seem like an indulgence, they were a strategic choice to help power through physical activity and ensure there were enough carbs to maintain energy levels.
As any T1D dietitian will tell you, a well-planned meal can include both nutrient-dense foods and the occasional treat. After all, life is about balance, and food is a big part of the enjoyment of life.
Quick Tip: Don’t feel guilty about enjoying foods you love. With careful planning and awareness, you can include a variety of foods in your diet and still maintain healthy blood sugar levels.
Here’s how the typical day looked for a diabetes dietitian traveling internationally:
- Breakfast: A solid start with a protein-packed meal. There were eggs, some form of lean meat, and vegetables, with a bit of healthy fat to help keep blood sugar steady.
- Mid-Morning Snack: More protein, maybe a small serving of nuts or yogurt, to prepare for a long day of walking (over 15,000 steps a day!).
Lunch: A combination of protein and fiber-rich vegetables, like a hearty salad, and a small carb portion for quick energy. - Dinner: Protein, veggies, and a carb like fries. Even though it’s a "fun food," it was used wisely to fuel more walking or to help recover from the day’s activities.
How Your Eating Strategy Changes While Traveling
If you have Type 1 diabetes or Type 2 diabetes, your eating strategy will likely shift when you travel compared to when you’re at home. When you’re in a new place, it can be more challenging to get the exact foods you usually eat. However, the principles remain the same: focus on balanced meals, stay active, and monitor your blood sugar levels.
For a Type 2 diabetes dietitian or Type 1 diabetes dietitian, it’s about being prepared. Whether you pack snacks or know where to find local healthy options, staying on top of your nutrition will help you feel your best and avoid blood sugar surprises.
In the end, the key to managing diabetes, especially while traveling, is to enjoy your food, stay active, and make smart choices. You don’t have to sacrifice the joy of food or fun—just be mindful of what works for your body. With the right approach, traveling with diabetes can be both fun and healthy.
