Destination: Blood Sugar Control
If you’re a pilot or air traffic controller worrying about your blood sugar and your next FAA medical exam, these simple tips can help you take control of your health and feel more prepared for your next AME visit!
The Short List: 3 Tips for Better Blood Sugar Control
For those of you who want the tools without the explanation, here you go!
- Move after eating – It doesn’t need to be much! Just move your body to the degree that you can.
- Balance your meals and snacks – Include carbohydrates, protein, and produce.
- Eat regularly – Smaller, more frequent meals or snacks may help keep your energy steady throughout the day.
The Long List: Why These Blood Sugar Tips Work
Now, let’s break this down and understand why these are my top three picks for managing blood sugar.
1. Get Moving! How Physical Activity Helps Control Blood Sugar
Movement is critical to helping your cells and tissues absorb glucose. It helps your cells respond better to insulin and increases blood flow.
And there are some extra bonuses to movement, including improved circulation for nutrient delivery, better cardiovascular health, and reduced fatigue. All of which support your overall health as a pilot or air traffic controller!
The best part? You don’t need a full workout to see benefits. Walking, standing up and moving around, and gentle movement all count. Start small, even with just one minute, and work your way up!
2. Yes, You Can Eat Carbohydrates! The Key to Balanced Blood Sugar
It’s often surprising for people to hear that I recommend carbohydrates to help manage blood sugar, but there’s a reason 🙂 And I love it!
Your body works hard to ensure you have enough glucose in your blood to fuel your brain, red blood cells, and nervous system. Sounds important, right? RIGHT!
When you give your body carbohydrates with a meal, you’re providing an important source of fuel for your brain and muscles, which can help support energy and focus during long shifts.
Of course, there’s a caveat! I don’t recommend relying on foods and drinks high in added sugar, like energy drinks, soda, or candy, as your primary carbohydrate sources. 🙁
These foods can cause a rapid rise in blood glucose, followed by an insulin response that brings it back down. For some people, this can contribute to fluctuations in energy and that dreaded “sugar crash.” Not exactly helpful when you're trying to stay alert and focused!
Instead, choose carbohydrate-rich foods that also provide fiber and other nutrients. Fiber helps slow digestion and the absorption of glucose into your bloodstream.
And here's another trick: pair your carbohydrates with protein and produce!
One of my favorite quick snacks is roasted chickpeas or edamame with celery and carrots. When you combine carbohydrates with fiber-rich produce and protein, you can help moderate the rise in blood glucose and support steadier energy rather than the ups and downs.
3. Small, Regular Meals Can Help Keep Blood Sugar Steady
Eating smaller, more frequent meals or snacks can help some people manage blood sugar by spreading their carbohydrate intake throughout the day, rather than consuming a large amount all at once.
Eating regularly also provides a consistent source of nutrients and energy, so you’re not running on empty between meals.
And let’s be realistic. If you work in aviation, unexpected delays and missed meals are practically part of the job!
Having a backup snack can be crucial for managing fatigue and avoiding that inevitable hunger momentum when you finally have time or access to food.
A little planning can go a long way!
Favorite Blood Sugar-Friendly Snacks for Travel*
- Whole-grain crackers + Sugar-free jerky + Apple
- Popcorn + That’s It Bar + Built Protein Bar
- Whole-grain crackers + Smoked Salmon Pouch + No-sugar-added dried fruit
Favorite Meals for Balanced Blood Sugar
- Salad with farro + grilled chicken + apple slices + pecans
- Chicken tortilla soup (with beans, not creamy)
- Grilled steak + roasted broccoli + brown rice
- Huel dehydrated meals or meal replacements – Use code FCNHUEL for 15% off for new customers!
*As an Amazon Associate, I earn from qualifying purchases.
A quick note: These are general nutrition strategies, not a substitute for individualized diabetes care. If you have diabetes or take medication that lowers blood glucose, your meal timing, carbohydrate intake, and activity recommendations may need to be adjusted with your healthcare team.
Concerned About Your Next FAA Medical Exam?
Your nutrition can play an important role in managing blood sugar and supporting long-term health. Let's work together to create a realistic nutrition plan that supports your health goals and fits the demands of your aviation career.
