"Type 2 Diabetes-Friendly Lightweight Food Suggestions for Appalachian Thru-Hikers: Low-Carb, Low-S

For Appalachian thru-hikers with type 2 diabetes who need low-carb, low-sugar, and lightweight food options, here are some suggestions:

1. Nuts and seeds: These are nutrient-dense and provide healthy fats, protein, and fiber. Choose options like almonds, walnuts, pumpkin seeds, or sunflower seeds.

2. Jerky: Look for lean and low-sodium jerky options, such as beef or turkey jerky. It provides a good source of protein.

3. Dehydrated vegetables: Lightweight and easy to carry, dehydrated vegetables can be rehydrated with hot water to make a nutritious meal or snack. Examples include dehydrated spinach, bell peppers, or zucchini.

4. Nut butter: Opt for natural nut butters without added sugars or hydrogenated oils. Peanut butter, almond butter, or sunflower seed butter can be spread on low-carb tortillas or eaten with celery sticks.

5. Hard-boiled eggs: These are a portable and protein-rich option. Boil and peel them in advance, and they will keep well for a few days.

6. Canned fish: Choose canned tuna or salmon packed in water. They provide protein and healthy omega-3 fatty acids. Look for options without added sugars or sauces.

7. Cheese: Select hard cheeses like cheddar, Swiss, or pepper jack, which have a longer shelf life. Cheese provides protein and fat while being relatively low in carbohydrates.

8. Leafy greens: Dehydrated or freeze-dried spinach, kale, or mixed greens can be added to meals for extra nutrition. Rehydrate them with hot water and mix them into soups or stews.

9. Sugar-free snacks: Look for sugar-free beef or turkey sticks, sugar-free protein bars, or sugar-free dark chocolate (with at least 70% cocoa content) for occasional treats.

10. Water and sugar-free electrolyte drinks: Staying hydrated is crucial while hiking. Carry plenty of water and consider electrolyte drinks without added sugars to replenish minerals lost through sweat.

Remember, it's essential to consult with a healthcare professional or registered dietitian who specializes in diabetes management for personalized advice tailored to your specific needs and health conditions.