- When you’re at the airport, finding a blood-sugar-friendly snack can seem challenging.
- But there are tasty, healthy options that are low in carbs and rich in protein and fiber.
- Top choices are pistachios, yogurt, sunflower seeds, yogurt drinks and roasted edamame.
Whether you’re traveling for work or fun, chances are you’ve found yourself hitting up the airport convenience store for snacks to stay fueled before you hop on your flight. While finding a healthy option can sometimes seem elusive, managing your blood sugar during a day of air travel can be another level of overwhelming.
“Unpredictable schedules, changes to your routine and less control over food choices can send blood sugar on a roller coaster,” says Amy Brownstein, M.S., RDN. Between early-morning departures, time zone changes and the stress of travel itself, keeping your blood sugar stable is already challenging enough without having to find a balanced, nourishing snack.
Thankfully, you don’t have to choose between a candy bar and skipping your snack altogether. Many airports now stock surprisingly solid options that can help keep your blood sugar steady while you’re on the move.
To find the best options, we asked dietitians to share their go-to blood sugar-friendly airport snacks. Each snack has fewer than 200 calories and 30 grams of carbohydrates. They also have less than 360 milligrams of sodium and 2 or fewer grams of saturated fat. So, they’re heart-healthy, too.
1. Harvest Snaps Baked Green Pea Snacks
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If you typically reach for potato chips when a salty, crunchy craving hits, grab a bag of Harvest Snaps Baked Green Pea Snacks instead. They’re light, airy and definitely satisfy the craving for a little crunch. But unlike potato chips, they give you protein and fiber, two nutrients that slow glucose absorption for stable energy, says Sarah Schlichter, M.P.H., RDN. Plus, they provide some saltiness for satisfaction, she adds. She recommends pairing them with fruit for a balance of sweet and salty, along with a little extra fiber.
These guys come in a variety of sizes, so you may need to portion out a blood-sugar-friendly serving from your bag. Each 1-oz. serving of the Lightly Salted flavor has just 16 grams of carbs, yet 4 grams of fiber and 5 grams of protein. Plus, you can choose from flavors like Mango Chili Lime, White Cheddar or Tomato Basil to really satisfy your craving.
2. Wonderful Pistachios Lightly Salted
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Nuts are a travel favorite as they’re shelf-stable and easy to munch on while walking to your gate or waiting in line. But if you have to grab one, make it a single-serve package of Wonderful Pistachios Lightly Salted pistachios. “Wonderful Pistachios are a great snack because they provide fiber, protein and healthy fats, which all help to stabilize blood sugars because they take longer to digest,” says Sarah Alsing, M.S., RD. One single-serving pack has just 8 grams of carbs and 65 mg of sodium. At the same time, you’ll rack up 3 grams of blood sugar-leveling fiber and 6 grams of protein.
While more research is needed, some evidence has linked regular pistachio consumption to lower fasting blood glucose and insulin levels among people at increased risk of cardiovascular disease. That’s especially good news for people with diabetes, who have a higher risk of cardiovascular disease.
3. The Only Bean Crunchy Roasted Edamame Beans
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While you might not be able to track down fresh edamame at the airport, you may be able to find roasted edamame snacks, like The Only Bean Crunchy Roasted Edamame Beans. These little guys are an incredibly filling, nutrient-dense snack that works for all kinds of eating patterns. In addition to being blood-sugar-friendly, they’re also gluten-free and vegan. “With minimal added ingredients and no added sugar, they offer a satisfying crunch without the carb crash,” says Brownstein. Featuring just edamame, sea salt and soybean oil, each individually-sized bag has an impressive 11 grams of protein and 4 grams of fiber, yet only 6 grams of carbs.
If you don’t typically snack on soy, it could be a great time to start. Research has found that people who eat soy regularly are less likely to develop type 2 diabetes and heart disease. This is likely due to the powerful anti-inflammatory and antioxidant properties of soy’s isoflavones.
4. Chobani Less Sugar Greek Yogurt
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The refrigerator section of most airport convenience shops is filled with yogurt. However, some options are better choices for your blood sugar than others. Like Chobani Less Sugar Greek Yogurt. It’s lower in sugar than most flavored brands, yet packed with protein. One creamy single-serve container gives you 12 grams of high-quality protein, yet only about 9 grams of sugar, of which 5 are added sugars.
If you can’t find Chobani, there are other options. Just be sure to read the Nutrition Facts label. Schlichter recommends choosing varieties with less than 10 grams of added sugar per serving. Or, grab a plain one and stir in some nuts for creamy, crunchy satisfaction.
5. Oikos Pro Cultured Dairy Drink
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No time to spoon up a container of yogurt? No problem. Sip a bottle of Oikos Pro Cultured Dairy Drink instead. Each 7-oz. bottle serves up an impressive 23 grams of protein, yet only 8 grams of carbs and zero added sugars. In addition, you’ll score loads of B vitamins for energy and 40% of your daily dose of calcium. Plus, there are a variety of tasty flavors to choose from, like Peach, Strawberry-Banana and Mango-Pineapple.
6. David Bar-B-Q Sunflower Seeds
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When you’re craving savory goodness without all the salt and carbs of chips or pretzels, think David Bar-B-Q Sunflower Seeds. We’re not sure how they do it, but each tasty little single-serve pack contains a mere 55 mg of sodium and only 4 grams of carbs. At the same time, it delivers 6 grams of protein and a couple of grams of fiber, too. And if Bar-B-Q isn’t your thing, they also come in Ranch flavor, so you have options!
Tips to Choose a Blood Sugar-Friendly Snack:
- Include Protein: Because protein is digested more slowly than carbohydrates, choosing a snack that contains protein can help promote more stable blood sugar levels and reduce blood sugar spikes. As a bonus, protein typically helps you feel full longer, which is a plus on busy travel days.
- Focus on Fiber: Like protein, fiber can help promote more stable blood sugars. This indigestible carbohydrate travels through the digestive system slowly, which helps reduce blood sugar spikes and promotes satiety. Fiber-rich foods include whole grains, nuts, seeds, fruits, vegetables and edamame.
- Limit Saturated Fat and Sodium: Because people with type 2 diabetes are twice as likely to be diagnosed with heart disease, it can be helpful to keep a watchful eye on nutrients like saturated fat and sodium. The American Heart Association recommends limiting these two nutrients to reduce your risk of experiencing heart disease, heart attack and stroke.,
Our Expert Take
Air travel doesn’t have to send your blood sugar on a rollercoaster. Most airports stock healthier options than ever, making it easier to manage your blood sugar while you’re on the go. Before you board your next flight, grab some pistachios, low-sugar strained (Greek-style) yogurt, sunflower seeds, a yogurt drink, or some crunchy roasted edamame or pea snacks. They’re low in carbs and added sugars, yet rich in blood-sugar-stabilizing nutrients, like protein and fiber. The result? Fewer blood sugar peaks and crashes for steadier, smoother blood sugar and energy while you’re in flight and beyond.
