Smart Snacks for Flying with Diabetes
Let’s be honest—traveling with diabetes can feel like carrying a mini pharmacy in a backpack.
Whether someone is living with Type 1 diabetes or Type 2 diabetes, air travel adds an extra layer of stress. There's packing insulin, organizing test strips, navigating TSA security, and that’s all before the plane leaves. Add in altitude, travel anxiety, and unpredictable flight schedules and it becomes a perfect storm for unstable blood sugar. Fortunately, with the right strategy people with diabetes can travel confidently. According to a registered dietitian and certified diabetes educator, one of the easiest ways to stay ahead of the curve while flying is simple: pack the right snack.
What Makes a Great Airplane Snack for People with Diabetes?
When choosing an in-flight snack, this Type 1 diabetes dietitian and T2D dietitian looks for three key components:
- Moderate carbohydrates – Enough to provide energy, but not so much that it causes a spike.
- Fiber – Slows digestion and helps prevent sudden rises in blood sugar.
- Protein – Helps keep blood sugar stable and promotes a feeling of fullness.
This balanced combination is ideal for keeping blood sugar levels more predictable, even at altitude.
A Dietitian’s Go-To In-Flight Snack
A favorite choice among diabetes experts is a protein bar with a smart balance of nutrients. One example is a Rise Bar, which offers approximately 9 grams of protein and a similar amount of carbohydrates. These bars are easy to pack, shelf-stable, and TSA-friendly, making them ideal for air travel.
Some diabetes dietitians even pack extras to share with family members, knowing the bar will keep blood sugar steady and hunger at bay.
Another solid option is a homemade turkey wrap using a whole-grain tortilla. It's portable, balanced, and provides a good mix of fiber, protein, and carbs—perfect for a mid-flight meal.
Other Travel Snack Ideas for People with Diabetes
If protein bars aren't appealing, there are several other great snack options for travel for those with diabetes.
- Nuts and fruit – A handful of almonds and a small apple offer fiber, protein, and controlled carbs.
- Whole grain crackers and a cheese stick – Easy to carry and filling.
- Roasted chickpeas – High in both protein and fiber, plus they stay crunchy for hours.
- Nut butter packs – Paired with a banana or crackers; single-serve options under 3.4 oz are TSA-compliant.
- Hard-boiled eggs and baby carrots – Great if kept cool until boarding.
It’s best to avoid ultra-sugary snacks or extremely low-carb foods that might trigger fatigue or a later blood sugar crash.
Air Travel Tips from a Diabetes Educator
Before heading to the airport, a Certified Diabetes Educator suggests the following reminders to help keep blood sugar in range:
- Bring extra snacks in case of flight delays.
- Keep all insulin and medical supplies in a carry-on.
- Stay well-hydrated—dry cabin air can affect glucose levels.
- Don’t skip meals—skipping can throw off blood sugar control.
- Declare insulin confidently at TSA—agents are trained to handle it.
Whether working with a Type 1 diabetes dietitian, a Type 2 diabetes dietitian, or just starting to manage diabetes with help from a Diabetes Educator, it’s important to remember that preparation is key.
Final Thoughts
Flying with diabetes doesn’t have to feel overwhelming. A well-planned snack that includes moderate carbs, fiber, and protein can go a long way toward keeping blood sugar levels steady, reducing stress, and making the journey more enjoyable.
For those wondering what to eat during their next flight, the answer is simple: choose a snack that supports blood sugar, not one that sabotages it.
