7 Tips for Eating Abroad with Diabetes

So you’re traveling abroad with diabetes? Good for you! Try these tips to eat right for your condition and savor every minute of your trip.

Travel is an excellent way to live life to the fullest with a type 2 diabetes diagnosis. A whole world of possibilities awaits you — and wherever you go, you can have a fabulous trip!

When traveling out of the country with type 2 diabetes, you’ll need to be a bit savvy when it comes to your eating choices. (Trust me, I’ve been to 16 countries — there are always some unexpected bumps in the dietary road.)

Going to new and different places often comes with challenges like communication barriers, unfamiliar foods, and lack of access to nutrition information.

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1. Plan ahead

Planning is the name of the game for eating well abroad. Just like you’ll consider the weather in a foreign country when packing your travel clothes, you’ll want to think ahead about your eating occasions.

As your trip nears, go online or use a printed guidebook to scope out restaurants that serve balanced meals or healthy food. If you speak the language, you might even be able to call or email to ask questions about the menu.

Just keep your expectations realistic about the info you may receive.

Remember that restaurants aren’t the only food sources you can check out beforehand. Jump on a maps app to find a grocery store or bodega near your stay.

This way, you’ll know where to grab some good-for-you snacks like fresh fruits and veggies or ingredients to cook a balanced meal if you have access to a kitchen at your hotel or lodging.

2. Pay attention to portions

Large portion sizes have become a staple of American restaurant dining, and this trend has also crept into other places.

When served a heaping portion, it helps to picture what you’d eat at your home table, then do your best to eat about that much.

And, of course, if portions are large, be sure to check in with your level of fullness frequently. When you notice you’re feeling pleasantly (but not overly) full, it’s time to put down your fork.

On the other hand, you might also encounter significantly smaller meals than what you’re used to. If you’re still hungry after dining out, supplement with a blood sugar-friendly snack like a handful of nuts or a small tub of plain Greek yogurt.

3. Keep medications nearby

Eating right is critical for managing type 2 diabetes, but for many folks, medical management is also necessary. Before you set off on planes, trains, or automobiles, decide how you’ll access your medications.

If you take meds with meals, for example, make sure you have a way of securely carrying them with you to restaurants or on excursions.

And, though you’ll likely be sunning on the beach or seeing city sights with nary a worry, it’s always smart to have a backup plan if something goes wrong with your meds (such as losing them or having an episode of hypoglycemia).

Before your trip, talk with your doctor about any tips for medical emergencies, and double-check how your insurance coverage works abroad.

4. Follow the plate method

While traveling internationally, it’s sometimes a win to know what you’re ordering, let alone its nutrition content.

If you really luck out, you might have access to some nutrition info at foreign restaurants. But take it from this world traveler: it’s pretty unlikely.

When info on carbs, sugars, proteins, and fats is scarce, you can still make diabetes-friendly choices by following the American Diabetes Association’s diabetes plate method.

This helpful visual divides your plate into 50% nonstarchy vegetables (like leafy greens, cruciferous veggies, bell peppers, etc.), 25% protein, and 25% carbohydrates with a cup of water.

5. Use a diabetes app

Apps can be a super helpful way to track your blood sugar, input your meals, track your activity levels, and more. If you have one you like, stick with it during your travels.

Just because you’re on vacation doesn’t mean your diabetes takes a break. Some apps don’t even require an internet connection, so find out if your favorite one will still work if your service drops.

Then again, a trip abroad probably isn’t the best time to begin using a brand-new app. If you’re not comfortable with one already, wait until you return home to start the learning curve.

6. Pack your own snacks

It might sound counterintuitive to pack your own snacks for a trip abroad since trying new foods is one of the joys of travel. But lining your suitcase with a few familiar diabetes-friendly go-tos could be a lifesaver.

Unless you’re on an all-you-can-eat cruise, there will probably be times on your trip when you’re hungry and don’t have immediate access to healthy snacks — unless you’ve brought them yourself.

Since many fresh foods don’t pack well, consider packaged options like dried fruit, whole grain crackers, crispy chickpeas, or low sugar granola bars.

7. Tap your resources

Even if you’re solo traveling, you never have to do diabetes alone. So many avenues exist to connect you with other people with type 2 diabetes who have traveled internationally.

Tap those resources! If you’re in Facebook groups or forums for type 2 diabetes, don’t hesitate to ask for input on eating right abroad. And remember, the Bezzy community is always here for you, too.

Takeaway

Part of the adventure of travel is experiencing the unexpected — so be prepared for a few hiccups as you attempt to eat well for type 2 diabetes.

Try not to stress! Do your best to make the healthiest choices, then enjoy the ride.