Summer is here, and travel season is in full swing. But nothing can mess with your travel plans like constipation, especially if you’re living with diabetes. While everyone gets backed up sometimes, research has shown that people with diabetes are particularly prone to constipation.¹ It doesn’t help that travel throws off our healthy eating and bathroom routines, making digestive slowdowns even more common, says Ali McGowan, M.S., RDN, LDN. The result? Way too much time in the bathroom and not nearly enough time enjoying your trip.

Fortunately, dietitians have a fix: Lance’s Premium Pistachios. These convenient, single-serve packages of pistachio nuts are filled with nutrients to get things going. Yet, they’re also low in carbs, so they won’t spike your blood sugar. Plus, they’re readily available at most rest stops, gas stations and convenience stores. Read on to learn why dietitians say these tasty nuts are a must-have snack for staying regular and keeping blood sugar steady on the go.

Why We Love Lance Premium Pistachios

Gives You Fiber

Fiber is key for preventing constipation, but it can be hard to get when you’re on the road. “On average, fiber intakes are not meeting daily recommendations,” says Avery Zenker, RD, M.A.N. “Fiber intake can be even lower when traveling, since it’s mostly found in whole foods, like vegetables, fruits, legumes, whole grains and nuts and seeds.” When you choose pistachios as an on-the-go snack, you add to your daily fiber, which benefits your blood sugar and digestive regularity.

A single-serve, one-ounce packet of Lance Premium Pistachios delivers 3 grams of the fiber you need to stay regular. That’s roughly 11% of the recommended daily intake.

Good Source of Protein

One ounce of pistachios delivers a convenient 6 grams of protein. When you combine that protein with fiber, several good things happen. “Pair protein and fiber and you’ve got a snack that keeps blood sugar steady and your appetite in check,” says Anna Smith, M.S., RDN, LDN. If you need a more substantial snack, add a piece of fruit that travels well, like an apple, an orange, or a banana. They require zero prep, are easy to eat on the go, and you can usually find them in most convenience stores. 

Contains Beneficial Unsaturated Fats

Nuts are excellent sources of unsaturated fats, and pistachios are no exception. Pistachios boast a healthy mix of both monounsaturated and polyunsaturated fats to help stabilize blood sugar and keep you full between meals.³ “Unsaturated fats are associated with improved fasting glucose and reduced insulin resistance,” says Zenker.⁴ No wonder some studies have found that eating tree nuts may reduce fasting glucose and HbA1c and improve insulin resistance.⁵

Provides Magnesium

Magnesium is a natural laxative that works by pulling water into the colon. It also happens to be instrumental in regulating blood sugar. “Low magnesium levels have been consistently associated with type 2 diabetes and can lead to more rapid disease progression and higher risk of complications,” says Zenker.

One ounce of pistachios provides 31 mg of magnesium, which is 7% of your daily requirement. But don’t stop at pistachios. You can also get magnesium from other convenient foods while traveling, like bean burritos and tacos, spinach salad, peanut butter with whole-grain crackers, or pre-packaged almonds.

Nutrition Information for Pistachios

The following is the nutrition information for 1 ounce of dry-roasted pistachios with added salt:

Calories: 161
Carbohydrates: 8 g
Dietary fiber: 3 g
Total sugar: 2 g
Added sugar: 0 g
Protein: 6 g
Total fat: 13 g
Saturated fat: 2 g
Cholesterol: 0 mg
Sodium: 121 mg 
Iron: 1 mg (6% Daily Value)
Potassium: 286 mg (6% DV)
Magnesium: 31 mg (7% DV)

Tips to Choose a Blood Sugar-Friendly Snack

“Fiber, protein and healthy fats are your blood sugar’s best friends,” says Vandana Sheth, RDN, CDCES, FAND. “They slow digestion, reduce post-snack glucose spikes, and help you stay fuller longer.” Here’s how to get them, plus other tips for snacks that won’t spike your blood sugar. 

• Seek Out Soluble Fiber. “Fiber, especially soluble fiber, slows the absorption of glucose into the bloodstream, which can help reduce blood sugar spikes after eating,” says Zenker. Foods naturally high in soluble fiber include fruits, vegetables, whole grains and beans. However, it can sometimes be hard to find some of these at convenience stores and rest stops. When that’s the case, grab a bag of roasted chickpeas or roasted edamame if you can find them. Apples, oranges and dried figs and dried apricots are also good soluble fiber-rich options.8⁸
• Add in Protein. “Like fiber, protein slows the absorption of sugar into the blood, reducing the severity of blood sugar spikes,” says Zenker. “It also supports lean muscle mass, and appetite regulation.” When you’re on the road, you can also get protein from other nuts, pumpkin and sunflower seeds, pre-packaged hummus with whole grain crackers, string cheese or low-carb protein bars or shakes. 
• Focus on Unsaturated Fats. Fat can be a slippery slope when it comes to diabetes. Saturated fat from fatty cuts of meat and full-fat dairy can promote heart disease (people with diabetes are at higher risk). However, unsaturated fats from foods like nuts and seeds, avocados, fatty fish and olives have been linked to better blood glucose and less insulin resistance. For a blood sugar-balancing snack, Sheth recommends putting together a snack plate that includes whole-grain, high-fiber crackers, pistachios, hummus or nut butter and mini peppers. “These will provide a variety of flavors and textures that are fun to eat while also promoting steady blood glucose,” she says.
• Low in Refined Carbohydrates. “Both the type of carbohydrate source, and quantity matters,” says Zenker. “Choosing carbohydrates from whole foods, like legumes, vegetables, fruits and whole grains, tends to have a better impact on blood sugar than more refined versions.” Also, be on the lookout for highly processed carbs from pretzels, chips, crackers and even some seemingly healthy snacks. “For example, rice cakes are often perceived as a healthier choice, but they are low in fiber, protein and fat, and because the rice is puffed, the sugar can enter the bloodstream much more rapidly,” says Zenker. 
• Few, If Any, Added Sugars. Many snack foods are low in fiber and protein and filled with hidden added sugars, which can quickly translate to blood sugar spikes. You’ll also find added sugars in snacks like candy, cookies, some crackers and chips and sugar-sweetened beverages. If you’re craving something sweet, a piece of fresh fruit will provide slowly digested sugar along with blood sugar-leveling fiber and other nutrients your body needs.

Our Expert Take

Staying regular when traveling can be a challenge for many people. However, when you’re living with diabetes, travel-related constipation can take on a whole new meaning. Enter Lance Premium Pistachios. They’re filled with fiber plus a little magnesium to keep things moving, along with protein and healthy fats to help stabilize blood sugar. Plus, they’re easy to find at most rest stops, gas stations and convenience stores. So, grab a few packages at your next pit stop. Your digestive system and blood sugar will thank you.