Tommy has over 15 years experience within the insurance industry, and his primary focus is helping travellers find the right cover for their medical conditions.
Living with diabetes can be demanding, often feeling like a full-time responsibility. Managing your condition at home is challenging enough, but travelling abroad can add an extra layer of complexity. With diverse cuisines, unfamiliar cooking methods, and tempting local delicacies, you might wonder how to balance enjoying your trip with maintaining your health. After all, holidays are about indulging in new experiences, trying local foods, and sharing meals with friends and family.
While securing travel insurance tailored for diabetics is a crucial step, there are plenty of strategies to make dining abroad easier and more enjoyable. This guide offers practical tips to help you manage your diabetes while savouring the unique flavours of your destination, ensuring you can fully embrace your holiday without compromising your health.
Pack Twice as Much Insulin as You Think You Will Need
Travelling as a diabetic requires careful planning, especially when it comes to packing your medication. It's always a good idea to bring twice as much insulin as you think you'll need. Even if you've calculated your typical dosage for the duration of your trip, it’s impossible to predict how your body might react to new environments, climates, or unfamiliar cuisines.
Local dishes, cooking methods, and hidden ingredients can have unexpected effects, often containing more calories, carbohydrates, or sugar than anticipated. By packing extra insulin, you’ll have peace of mind and be prepared for any unexpected spikes in blood sugar levels.
The same principle applies to all diabetes-related medications and supplies. For instance, if you use a continuous glucose monitoring system, don’t forget to pack a spare sensor. Accidents happen, and having a backup ensures you're not caught off guard while abroad, especially when you’re trying to enjoy your holiday.
READ MORE: Travelling with Medication
Pack Plenty of Hypo Snacks
When travelling to a new country, it’s natural to overestimate how much insulin you’ll need before meals, driven by the fear of experiencing high blood sugar levels. Erring on the side of caution is common, so it’s essential to pack plenty of your go-to hypo snacks or plan to stock up once you arrive at your destination.
If you prefer glucose tablets, make sure your travel bag is well-stocked with them. Being prepared ensures you can quickly manage your blood sugar levels without the added stress of searching for snacks or glucose supplies in unfamiliar surroundings. This simple preparation allows you to focus on enjoying your trip with peace of mind.
Renza, a diabetic from the blog Diabetogenic, spoke to us about her top tips for travelling diabetics and recommends a decent stash of hypo snacks for the flight alone: “I always make sure that I have my own hypo stash while on planes. But don’t worry if you don’t (or if you’ve already munched your way through). You can always get juice on flights. (Don’t forget – on some flights, food and drinks are not included in the fare and you will have to pay on board.)”
Registered dietitians and nutritionists, Rebecca Bitzer & Associates, advise that not only do you come prepared with hypo snacks but that your travelling companion also stays equipped: “In case of an emergency, it is important to have some quick-acting sugar on hand like lifesavers, starbursts, or a glucagon kit. To be extra cautious, it is also a good idea for your travelling partner to also carry snacks or a glucagon kit for you.”
Try Practice Meals at Home
Planning ahead is key to managing diabetes while travelling, and a little preparation can go a long way. One helpful tip is to research the local cuisine of your destination and try cooking a few of those dishes at home. This allows you to familiarise yourself with their nutritional content and understand how they might affect your blood sugar levels.
Cazzy, a diabetes advocate and writer from the blog That Diabetic Girl, shared this valuable advice with us. She emphasizes the importance of...“doing some research into the country you're visiting beforehand, for example, if you're visiting any Asian countries where you know it will be heavily rice and noodle-based, then you can practice with your portions of these at home, and you'll have an idea of what to expect when abroad.”
Preparing in advance can help you anticipate what to expect while travelling, allowing you to better estimate your insulin needs before indulging in authentic local cuisine on your holiday.
Install an App That Estimates Carb Counts
Dining abroad often introduces you to a variety of unfamiliar foods, and enjoying these dishes can be a challenge if you're managing insulin needs. That’s where carb-counting apps become invaluable, helping you accurately determine the right insulin dosage while exploring new cuisines with confidence.
Cazzy, the voice behind the blog That Diabetic Girl, shared her top advice for diabetics: downloading a helpful app. She also recommended a few excellent options to consider. “My main tip for dining abroad with diabetes is to download an app like Carbs & Cals or Calorie King. Carbs & Cals is also available in printed options. These apps can provide visual and detailed information on the carbohydrate content of meals worldwide. This will help with carb counting, improving the chances of successfully giving the correct amount of insulin, and allowing you to feel more confident with trying new foods when travelling!”
As Cazzy mentions, Carbs & Cals is a widely popular choice. The app allows you to explore a variety of foods and dishes, complete with photos that showcase portion sizes. This feature makes it easy to compare what's on your plate with the portions displayed in the app, helping you track your food intake with greater accuracy.
Eat Healthily
We had the pleasure of speaking with Dan Howarth, Head of Care at Diabetes UK, the UK’s leading diabetes charity. Dan shared his top advice for managing diabetes while dining abroad. He emphasised that diabetes should never be a barrier to enjoying travel and highlighted the importance of embracing healthy eating habits to help manage your condition effectively.
“Travelling abroad with diabetes means there are a few more things to think about before you set off. But diabetes shouldn't be a barrier to going on holiday and, with a bit of planning, you'll find you can enjoy exploring new cuisines while on your travels.”
“No two people with diabetes are the same, so there isn’t a one-size-fits-all 'diabetes diet' for everyone with diabetes. But healthier food choices can help you manage your diabetes while away.”
“Our top tips would be to keep in mind the basics of healthy eating and to try and choose healthier wholegrain carbohydrates, less red and processed meat, more fruit and veg and cut down on added sugar. A good travel guide will give you an idea of the local cuisine, or you could carry a pocket dictionary or learn the words for a few basic foods.”
Don’t Let Your Diabetes Stop You From Trying Local Delights
Renza from Diabetogenic encourages people with diabetes not to shy away from exploring the local cuisine: “One of the best things about travelling is exposure to new foods. Sometimes, you might find that you have no idea of the nutritional value of what you are eating, making it tricky to dose insulin. Eat it anyway, and just take the time to keep an eye on your glucose levels afterwards. You can always correct a high blood sugar or treat a hypo. Don’t let diabetes be the reason to not try the local delicacies.”
Of course, managing your diabetes well is of the utmost importance, but a balance can be struck between being safe and allowing yourself to enjoy some tasty holiday grub.
Adjust Your Insulin for High Temperatures
Travelling abroad can significantly impact your blood sugar levels, particularly when visiting countries with climates that differ from what you're accustomed to. Ryan, the creator of On Diabetes - a blog designed by a diabetic for diabetics - shared his top tips for dining while travelling. He also emphasised the importance of adapting to changes in temperature to better manage your condition.
“Remember that different temperatures can impact your insulin requirements. This is particularly true in hot climates. Think about potentially adjusting your insulin requirements down slightly if you’re spending time in a country that is a lot hotter than you’re used to.”
High temperatures can affect how your body processes insulin, making it crucial to stay vigilant, particularly around mealtimes. Heat may reduce your activity levels, raising the risk of higher blood sugar. Conversely, it can also cause your body to absorb insulin more quickly than usual. To stay in control, monitor your levels more frequently and be prepared to adjust your insulin dosage and diet as needed.
By making sensible decisions like this, there’s no reason not to enjoy your time away. Ryan understands the trepidations diabetics can feel about travelling abroad, however, and along with his tips, shared the following reassurance: “The first few times travelling as a diabetic can be really daunting but, ultimately, if you take all the usual and correct precautions such as ensuring you have low snacks and a cool place to keep your insulin, you’ve got nothing to worry about!”
READ MORE: What Medical Conditions Get Worse in Hot Weather?
Stay Hydrated
Staying hydrated is especially important for individuals with diabetes, as dehydration can lead to elevated blood sugar levels, making glucose management more challenging. Drinking plenty of water helps maintain a healthy balance in the body and supports proper kidney function, which is vital for flushing out excess sugar.
Dehydration can also increase the risk of complications such as diabetic ketoacidosis (DKA) in those with type 1 diabetes. To stay hydrated, it’s best to carry water with you and drink consistently throughout the day, especially in hot weather or during physical activity. Avoid sugary drinks, as they can cause spikes in blood glucose levels. Opting for water, herbal teas, or sugar-free beverages can help you manage your diabetes effectively while ensuring your body stays well-hydrated.
READ MORE: Top Tips for Staying Hydrated on Holiday
Ask Restaurants for Nutritional Info
When dining at a local restaurant on holiday, it’s always a good idea to ask the staff about the nutritional details of the dishes you’re considering. Understanding what you’re eating is especially important in managing your diabetic dietary needs.
While some menus have started to include calorie counts, macronutrient breakdowns, or allergy information, not all establishments have adopted this practice, especially smaller, family-run restaurants or those in remote areas. Don’t hesitate to ask questions about ingredients, portion sizes, or cooking methods. This can help you make informed decisions about your meal and ensure you know how much insulin or other medication you may need before you dig in.
If the restaurant is unable to provide nutritional details or exact measurements, don’t worry - there are other ways to stay on track. Apps like Carbs and Cals (mentioned earlier) are excellent resources for estimating nutritional content. With features like visual portion guidance and extensive food databases, they can help you approximate your intake and keep your health goals in check, even when you’re dining out in unfamiliar places.
Being proactive and prepared can make all the difference in enjoying your meal while staying mindful of your health needs.
Consider Sticking to Familiar Meals or a Low-Carb Diet
Ryan from On Diabetes recommends the approach of sticking to familiar meals if you want to stay on the safe side: “If you’re not too confident in carb counting and insulin dosing, don’t stray too far from meals you’re not used to. Eating something with familiar carbs like rice, potatoes, or pasta will give you the best chance of injecting the right amount of insulin to keep you in range.”
If you're concerned about managing meals during your holiday and want to keep things simple so you can fully enjoy your time away, consider adopting a low-carb approach. Choosing low-carb meals reduces your insulin needs, making mealtime less demanding. By avoiding carb-heavy foods, you can minimise the stress while still indulging in a variety of delicious local dishes.
Tips for travelling diabetics when eating abroad
- Pack Twice as Much Insulin as You Think You Will Need
- Pack Plenty of Hypo Snacks
- Try Practice Meals at Home
- Install an App that Estimates Carb Counts
- Eat Healthily
- Don’t Let Your Diabetes Stop You From Trying Local Delights
- Adjust Your Insulin for High Temperatures
- Stay Hydrated
- Ask Restaurants for Nutritional Info
- Consider Sticking to Familiar Meals or a Low-Carb Diet
We hope these tips prove valuable for your future travels. Managing diabetes while on holiday can be challenging, but with thoughtful preparation and careful planning, you can fully enjoy your trip and savour the flavours of local cuisine at your destination.
For more tips, guides, and advice, make sure to visit our blog.