How to navigate airports and client dinners with type 2 diabetes

Instead, focus on mostly making the better menu choices the majority of times, says Dr. Kim. Allow yourself some wiggle room, some opportunities to treat yourself, but keep your focus on the long game of healthfully managing your diabetes for life.

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, youll be hungry again in an hour or two, says True.

Tackling Business Dinners With Confidence

Choose Your Order Early

Know Which Menu Items to Look For

Try to find meals with the Diabetes Plate for Meal Planning in mind, says LeBeau.

• 50 percent nonstarchy vegetables (asparagus, broccoli, cauliflower, Brussels sprouts, kale)
• 25 percent carbohydrates (brown rice, quinoa, whole-grain bread or pasta, corn, acorn squash, potatoes, beans)
• 25 percent lean protein (chicken or turkey, fish or other seafood, lean beef or pork, tofu, tempeh)

I would also caution people to be on the lookout for the free items that can be dropped at the table, says True. Chips and breads can be extra refined carbohydrates and not ideal.

Kim recommends looking at the menu and weighing out your enjoyment-to-sugar-spike ratio. If eating even half the portion of a pasta dish will make you feel more satisfied and motivated to work out than eating a whole serving of mediocre salad, the pasta would be a better option in that case, says Kim.

To keep from overloading on sugar, skip dessert, says Kim. If youve got to indulge your sweet tooth, be sure to keep the portion size very small.

What if Theres Alcohol Served?

If you want to politely avoid drinking, a simple no thanks, not tonight is an easy out, says True. You can also order sparkling water with lime, says True, who recommends avoiding tonic water, which can have sugar in it.

Adding Movement Throughout the Day

Movement and exercise play an important part in managing diabetes, says LeBeau. When you are active, your cells become more sensitive to insulin, effectively lowering your blood glucose.

To help lower your blood sugar more immediately, focus on aerobic activity, says Kim. A brisk walk, a bike ride, or climbing the stairs can help you use up the higher levels of blood sugar rapidly.

The Takeaway