Travel Planning For Diabetes & Mexican Food

Traveling in Mexico is a foodie dream, but for people with diabetes — whether type 1 or type 2 — it’s also a carb-counting workout. Almost every meal revolves around corn and corn tortillas, breads, or sweet drinks. And the way Mexican food prepared in Mexico is often very different from anywhere else, especially compared to “Mexican food” in the U.S. at most restaurant chains. 

If you’re adventurous like me, you’ll probably be eating Mexican food not just from restaurants, but also slightly questionable street vendors and even little old ladies and their tupperwares (true story, on my first trip to Queretaro…).

Most meals will be loaded with corn, drinks that sneak in piles of sugar (similar to what to watch out for when traveling in Taiwan…), and regional Mexican dishes that are both incredible and high blood-sugar spike nightmares if you’re not prepared.

Keep in mind, while they might look similar, “Tex Mex” or other Mexican food from outside of Mexico is very different. When you’re in Mexico you’ll experience real Mexican food! 

As always, remember to keep your insulin safe on flights and get travel medical insurance and travel evacuation insurance. Unfortunately the cost of not having these often makes going ahead and purchasing a yearly plan a no brainer. I’ve used my travel medical insurance at least 4 times as of this writing… 😳

When I travel in Mexico, I manage my type 1 diabetes with a Tandem t:slim x2 insulin pump on a closed loop with Dexcom G7 continuous glucose monitors.

What To Expect In This Mexican Food Guide

This guide breaks it down: street food, authentic, everyday Mexican food staples, high carb drinks, and regional Mexican dishes. 

I’ve spent over 12 months traveling in Mexico, in total, over the past 5-6 years, and one of the biggest reasons is the authentic Mexican cuisine. Being diagnosed with type 1 diabetes as an adult during that time meant I had to re-learn how to manage! It’s always a struggle, but I hope these tips help!  

Tamales

Tamales are another authentic Mexican dish you’ll want to try; steamed masa wrapped in husks or banana leaves with fillings that range from meats to sweet raisins. But keep in mind that dense carbs plus mystery fillings equal insulin guesswork.

Tlacoyos, Torditas, Taquitos or Tlayudas

Tlacoyos, gorditas, taquitos or tlayudas are all masa-based (masa is a dough created by grinding corn) street foods that taste amazing but come in portion sizes that are way bigger than they look. They’re delicious!

Mexican Food Staples

Corn is king in Mexico, and handmade tortillas are the default choice almost everywhere in the country. Flour tortillas, on the other hand, are more regional to the northern states like Sonora, Chihuahua, and Nuevo León, where wheat grows more abundantly. This means you’ll often see high carbohydrate burritos or northern-style tacos made with flour tortillas, while most of central and southern Mexico relies on corn.

And tortillas are often thicker—or at least inconsistent in size since they’re often handmade—in Mexico compared to elsewhere, which means the carb counts you’re used to may not match up.

Plan for 15–20g each, and expect multiple tortillas per meal, but just use this as a starting point! This is definitely something that’s really dependent on each meal or restaurant, so just practice, pay attention, and adjust each time you eat.

Totopos

Totopos (chips) show up in baskets before many meals, and are the base for many Mexican breakfast dishes like huevos rancheros or chilaquiles. 

Pan Dulce

Sweet breads are on every bakery shelf, and in most ciudads o pueblos (cities or towns) in Mexico you’ll be able to spot at least one bakery no matter where you stand. Keep in mind that many bakeries in Mexico that don’t specifically point out high-grain or artisanal ingredients are likely just ultra-processed, high-carb, and wasted calories.

If you’re gonna eat these high-carb treats, spend a little more money and time to find a bakery that makes high-quality pan (bread)!

Pozol

In Chiapas and Tabasco, pozol (fermented corn and cacao drink) is a regional drink worth trying, but be careful because they are often high sugar carb bombs! And across Mexico, arroz rojo or verde shows up as a side that spikes blood sugar fast thanks to “soft cooking” (rice is boiled until very soft, which breaks down starches and makes it digest more quickly).

High Carb Mexican Drinks

Drinks can be pretty sneaky in Mexico, and one that is no doubt refreshing and delicious is also likely loaded with added sugar,making it a high carb drink that’s very hard to accurately bolus for.

Regional Mexican Food 

Regional specialties are part of what makes Mexico unforgettable, but they also come even more hidden carbs. If it’s even a little bit sweet on the tongue (hello mole…), then it likely has more sugar or carbs in the sauce than you think.

Moles

In Oaxaca, Puebla, and Chiapas, mole sauces are rich, complex, and can include anywhere from 20 to over 30 ingredients—often sweetened with everything from chocolate to bread to plantains.

Cochinita Pibil

In the Yucatán and eastern Mexico, cochinita pibil is tender roasted pork—low carb until you pile on tortillas. Puebla’s September favorite,

Chiles en Nogada

This patriotic Puebla dish is most often served around Mexican Independence Day in September, and it’s delicious! It has poblano chiles stuffed with a savory-sweet mix of ground meat, dried fruits, and spices, topped with a creamy walnut sauce and sprinkled with fresh pomegranate seeds.

The green chile, white sauce, and red fruit represent the Mexican flag, making it as symbolic as it is delicious. All of those fruits and sweet elements, however, add sneaky sugars that make carb counts tricky.

In addition to the above delicious Mexican foods, pozole (hominy soup) looks like broth but is hominy-heavy, tacos al pastor sneak in pineapple, and birria is usually eaten with cheesy tortillas that double the carbs.

Type 1 Diabetes & Mexican Food Tip: Regional dishes often mix savory and sweet, but the savory sometimes hides the sweet. Ask a local how the dish is made and whether it contains a lot of sugar in the recipe. And specifically ask about sauces!

Mexican Fruits & Vegetables

One of the best parts of traveling is trying fruits and vegetables you won’t easily find back home. But trying something you’ve never had can be a challenge, especially when managing type 1 diabetes. Here are just a few of the fruits and vegetables you’ll find when you travel in Mexico. 

Mamey Sapote – A creamy, sweet fruit with a flavor somewhere between pumpkin and sweet potato with brown sugar. Very high in natural sugars.

Guanábana (Soursop) – Juicy and fibrous, often made into sweet drinks or ice cream. Easy to underestimate carbs.

Chicozapote (Sapodilla) – Small brown fruit with very sweet, malty-tasting flesh. Spikes quickly.

Nanches – Tart little yellow fruits often preserved in syrup or used in drinks. Syrupy versions are carb bombs.

Tunas (Prickly Pear Cactus Fruit) – Brightly colored, sweet, and full of seeds. Delicious, but sugar content varies widely.

Jícama – A crunchy root vegetable, usually eaten raw with lime and chili powder. Lower carb than most fruits, but portion sizes matter.

Plantains – Used fried, boiled, or baked across Mexico. Higher carb than bananas and often cooked with sugar.Camote (Sweet Potato) – Sold from street carts, sometimes with condensed milk or honey. Already high carb, toppings make it more so.

Tejocotes – Crabapple-like fruits used in Christmas drinks and punch. Often cooked with sugar!

Calabaza en Tacha (Candied Pumpkin) – Traditional Día de los Muertos treat. Pumpkin itself is fine, but the candied preparation is pure sugar.

If it’s a translucent, sweet fruit dessert, it’s likely candied—and a giant…delicious…high-carb sugar bomb!

Beans in Mexico

You’ll encounter black beans in the south, pintos in the north, and creamy mayocoba beans in central states. Served refried, whole, or in soups, they bring fiber and protein but can still add up in carbs—especially alongside rice or tortillas. Black beans are otherworldly in southern and eastern Mexico compared to anywhere else, so make sure to try them!

Black bean recipes often include slow simmering with garlic, onion, and herbs, giving them a depth of flavor you won’t often find in the U.S. Each region adds its own twist, making even a simple bowl of beans a unique culinary experience worth trying. 

Wrap-Up: Mexican Food T1D Travel Tips

Mexico is an incredible place to gorge on deliciuos food, and you don’t have to miss out just because you’re traveling with type 1 diabetes. The key is knowing where carbs hide: in thick masa street foods, in sweetened drinks that look “natural,” and in regional dishes with fruits or sauces.

Carry low-carb snacks, adjust insulin for corn-heavy meals, and stay vigilante about homemade—or store-bought for that matter—drinks and you can enjoy it all. Add these strategies to packing extra insulin, keeping a plan for lows, and having travel medical insurance in place, and you’ll be free to focus on the adventure instead of the glucose spikes.