The Top 6 Airport Snacks Recommended by Dietitians for Blood Sugar Control

Traveling through airports often makes it tricky to find snacks that support stable blood sugar. Fortunately, there are options that are both satisfying and nutritious, offering protein, fiber, and lower carbohydrate content. Some of the top picks include pistachios, yogurt, sunflower seeds, yogurt drinks, and roasted edamame.

Whether your trip is for work or leisure, stopping by an airport convenience store can be a necessity. Finding a snack that wont spike your blood sugar can feel challenging amid early departures, time zone shifts, and the stress of travel. Amy Brownstein, M.S., RDN, explains, "Changes in schedule and limited control over food choices can make blood sugar levels unpredictable."

Fortunately, you dont need to rely on candy bars or skip snacks entirely. Many airports now carry options that help maintain steady blood sugar. Dietitians recommend snacks with under 200 calories and 30 grams of carbohydrates, less than 360 mg of sodium, and 2 grams or less of saturated fat, making them heart-healthy as well.

1. Harvest Snaps Baked Green Pea Snacks

If you usually reach for chips, consider these baked green pea snacks. They provide a satisfying crunch along with protein and fiber, which slow glucose absorption. Sarah Schlichter, M.P.H., RDN, suggests pairing them with fruit for a sweet and salty combination. Each 1-oz serving contains 16 grams of carbs, 4 grams of fiber, and 5 grams of protein, with flavors like Mango Chili Lime, White Cheddar, and Tomato Basil.

2. Wonderful Pistachios Lightly Salted

Nuts are a convenient, shelf-stable travel snack. Single-serve pistachios offer fiber, protein, and healthy fats, all helping to stabilize blood sugar. One pack has 8 grams of carbs, 3 grams of fiber, 6 grams of protein, and 65 mg of sodium. Research suggests that regular pistachio consumption may lower fasting glucose and insulin levels, benefiting those at risk for cardiovascular disease.

3. The Only Bean Crunchy Roasted Edamame

Roasted edamame is an excellent, nutrient-dense snack for airports. With just edamame, sea salt, and soybean oil, each bag provides 11 grams of protein, 4 grams of fiber, and only 6 grams of carbs. These gluten-free, vegan snacks support stable blood sugar and may help reduce the risk of type 2 diabetes and heart disease due to soys anti-inflammatory properties.

4. Chobani Less Sugar Greek Yogurt

Many airport refrigerators carry yogurt. Chobani Less Sugar Greek Yogurt is lower in sugar while still providing 12 grams of protein per serving. If unavailable, look for yogurts with under 10 grams of added sugar or opt for plain yogurt with added nuts for texture and protein.

5. Oikos Pro Cultured Dairy Drink

For those short on time, yogurt drinks like Oikos Pro offer 23 grams of protein, just 8 grams of carbs, zero added sugar, and plenty of B vitamins and calcium. Flavors include Peach, Strawberry-Banana, and Mango-Pineapple.

6. David Bar-B-Q Sunflower Seeds

Sunflower seeds satisfy savory cravings with minimal carbs and sodium. Each single-serve pack contains 4 grams of carbs, 6 grams of protein, 2 grams of fiber, and just 55 mg of sodium. Other flavors like Ranch provide variety while maintaining blood sugar-friendly nutrition.

Tips for Choosing Snacks That Support Blood Sugar

• Include Protein: Slower digestion helps stabilize blood sugar and promotes satiety.
• Focus on Fiber: Fiber slows carbohydrate absorption, reducing spikes and supporting fullness. Good sources include nuts, seeds, whole grains, fruits, vegetables, and edamame.
• Limit Saturated Fat and Sodium: Managing these nutrients can reduce the risk of heart disease, particularly important for people with type 2 diabetes.

With thoughtful choices, airport travel doesnt have to cause blood sugar fluctuations. Pack or pick up pistachios, low-sugar Greek yogurt, sunflower seeds, yogurt drinks, or roasted edamame or pea snacks for balanced energy and steadier blood sugar throughout your journey.

Author: Sophia Brooks