This article is for you fearless travelers and diabetes champions! Ready to conquer new horizons while keeping your blood sugar in check? If you've ever ridden the blood sugar rollercoaster just when you thought you had it all figured out, you are not alone.

Explore the 5 tips I use for maintaining control while traveling the world.

1. Embrace Routine, Embrace Control:

   Planning a bit can make your epic adventure even better. Establishing a routine acts like a trusty sidekick for your journey, supporting your blood sugar's need for consistency.

2. The Power of Veggie Sidekicks:

   Not every restaurant gives veggies the spotlight they deserve. Ask for veggies on the side, a simple trick to add fiber and keep your meals diabetes-friendly.

3. Mindful Eating Order:

   Timing is everything. Wait 15 minutes after your pre-meal insulin, letting it do its thing. Start with veggies, move on to protein, and finish with carbs – a secret weapon against blood sugar spikes

4. Carb Counting Made Easier:

   Carb counting shouldn't be cryptic. Invest in a portable scale (like this one) or use a glucose measurement app like Glooko or One Drop. Knowing your carb count means better blood sugar control during meals.

5. Embracing Sugary or Street Food Days:

   If you want to eat an indulgent dessert or street food without the stress of the spike, then you need to be serious about understanding nutrition AND its impact on insulin sensitivity.

   Putting it simply: the higher the insulin sensitivity, the lower the spike and the less insulin you’ll need. It is not true that carbs are the enemy and that you need to reduce carbs to get a HBA1C of 6. Not all carbs are the same and there is a lot of misconception out there. Back in 1997 when I was diagnosed, understanding nutrition made a world of difference, and I believe every newly diagnosed T1D should be taught nutrition too. I am a firm believer that nothing is bad for you, it’s how you eat it.

   So, how do you boost insulin sensitivity on a trip? Stick to the essentials: regular exercise, a veggie-rich diet, minimal processed foods, staying active, and managing fat intake. Consistency with a balanced diet reduces the impact of occasional "cheat days." Building insulin sensitivity takes time, so in the meantime, carb count, pre-bolus, and take a walk right after eating. Also, remember that sugary desserts have a milder impact when enjoyed at the end of a meal. Why? Because digesting a whole meal slows absorption. Keep it simple, stay active, and savor those travel moments! 🚶‍♀️🍏✨

Additional Tips:

Remember, it takes about 3 days for your body to adapt to new conditions, especially with time zone changes. Be kind to yourself during this adjustment period.

Tired of carb counting during your vacation?

When you join our group trips, carb counting is taken care of for you. We collaborate with restaurant partners who meticulously carb-count each meal according to European nutritional recommendations, ensuring a seamless and stress-free dining experience for you.

Ready to explore the world with a group of newly made friends that makes you feel like you belong?

Browse our upcoming sensational group trips and grab a copy of my best-selling JDRF-endorsed ultimate guide to travel with diabetes.

As you traverse the world, know that you're not just exploring; you're conquering. With a bit of planning, a touch of routine, and a dash of carb counting, every adventure becomes an opportunity to truly enjoy the moment. Now, go on gorgeous soul and embrace the beautiful journey that life really is; blood sugar and all!