Comfortable shoes – packed. Train tickets – ready. Travel toiletries – gathered. Medicine supply – prepared. Is that everything? When vacationing with diabetes, there are a few more things to remember, and selecting the right local food is one of the most important, regardless of whether you’re spending your vacation in a countryside cottage or on a longer trip abroad.
1. Trip to Italy
Imagine you’re in Italy. You’re sitting outside a small restaurant, and a gentle sea breeze blows from the nearby beach. A handsome Italian man is playing the guitar on the street. The waiter just brought you a glass of Chianti. What should you remember?
Besides leaving a few euros for the street musician, you need to pay attention to the type of flour used in the pizza. Traditional Italian pizza is made from wheat flour, which contains a lot of simple carbohydrates from refined flour type “00.” Looking at the Mediterranean menu, it’s better to opt for pizza made from rye or spelt flour, or whole-grain pasta, such as those with tomatoes, zucchini, or eggplant, which are vegetables with a low glycemic index.
You’ll need something to drink with your pasta. While a glass of Italian wine is tempting, remember to consume alcohol in small amounts, as drinking large quantities can pose a risk of hypoglycemia. The best choice will be water, both with the meal and throughout your active day!
Finally, dessert – and perhaps ice cream. Sweet snacks are not recommended for people with diabetes. A better choice would be fruits with a low glycemic index, such as raspberries, blueberries, and apples. However, if you indulge in ice cream, consume it right after a main meal, such as lunch. For dessert, if there are no contraindications, coffee pairs perfectly, but without sugar and cream – traditional Italian espresso. There is scientific evidence suggesting the potential beneficial effect of two black coffees a day on glycemic levels.
2. Trip to Mexico
Let’s travel to the other side of the world – to Mexico! The land of the Maya and Aztecs is a place you must see at least once in your life. And although you won’t have any problems finding interesting destinations between Yucatan and Acapulco, you might struggle with choosing the right provisions for the journey.
Tortilla, one of Mexico’s flagship dishes, is a good choice to boost your energy, but only if it’s made from whole-grain flour. Avoid fatty meats like chorizo or bacon. Choose lean chicken or turkey meat with broccoli or peppers. Be cautious with white rice, which is often added to Mexican dishes. A better choice would be wild or brown rice.
When it comes to drinks, watch out for sugar-sweetened juices and sodas. And Pina Colada or Margarita only in small quantities!
Churros at dessert time will surely catch your eye, but they are high in sugar, so they are not recommended for people with diabetes. Instead, opt for fruits like berries or citrus, which are plentiful in Mexico.
3. Vacation in Japan
Konnichiwa! Japan is not only the Land of the Rising Sun but also a country of very healthy and balanced diet. You will surely find many attractive options in the Japanese menu. However, remember to watch out for a few products that are not recommended for people with diabetes.
First, rice – prevalent throughout Japan. Just like on your trip to Mexico, you need to be cautious with white rice here as well. Tempura dishes are also not recommended. Opt for low glycemic index vegetables such as daikon (Japanese radish), pak choi (a type of cabbage), or edamame (a type of soybean). Add fish like salmon or tuna, or substitute them with plant-based alternatives like tofu.
Avoid sweetened beverages, which are abundant in Japan. Choose herbal or green teas, such as matcha, which is one of the healthiest drinks in the world, rich in antioxidants. Sake, although tempting, should be consumed in moderation, just like other local alcoholic beverages.
For dessert, mochi or wagashi may be tempting, but it’s better to choose sweet bean pastes or low glycemic index fruits.
4. Vacation in Poland
What if you’re planning a vacation in Poland? Our country is rich in diverse culinary traditions and healthy food that fits perfectly into a diet beneficial for people with diabetes. You’ll find plenty of local products that are both tasty and good for your health.
First and foremost, Polish seasonal fruits and vegetables are excellent choices. Blueberries, raspberries, strawberries, apples – all these fruits have a low glycemic index and are great substitutes for sweet snacks. Vegetables like broccoli, cabbage, or carrots are full of vitamins and minerals and also have a low glycemic index.
Polish cuisine offers many vegetable-based soups that can be either a main or a first course. Properly prepared, they are not too high in calories and are quite filling. Special attention should be given to tomato soup, as tomatoes, its main ingredient, benefit from thermal processing. Cooked tomatoes have more lycopene, a powerful antioxidant that protects against heart disease, cancer, and also slows the aging process.
During your vacation in Poland, avoid carbonated drinks and artificially sweetened juices. The best choices are mineral water and unsweetened coffee or tea, including herbal tea, which is available in many regional varieties.
No matter where your vacation takes you, the principles of a proper diet remain the same. Choose whole-grain products, lean meats, fish, healthy fats, and low glycemic index vegetables and fruits. Avoid processed foods, saturated fats, and sugary drinks. But also remember to have fun, take lots of photos, and bring back some unique souvenirs.