Smart Shopping for Food for Hypoglycemics

Hypoglycemia is the scientific word for low blood sugar. It is the state in which blood glucose (blood sugar) is lower than it should be and may result in head aches, lack of energy, erratic appetite and/or cravings and sudden sleepiness ("crashes"). Though most individuals experience this state at some point, some persons struggle with it on a regular basis. For these individuals, a balanced diet that is suited specifically toward blood-sugar management is key.

What to Look for

If you know or suspect that you suffer from hypoglycemia, your best bet is to eat balanced meals and snacks at regular intervals. Many foods are available in today's market to specifically do just that. You may see foods that state "low GI," which stands for glycemic index. The glycemic index (GI) of foods is a number that indicates how severely the food affects one's blood sugar. The lower the number, the better food choice it is. Low GI foods include lean proteins, low-fat dairy products, non-starchy vegetables, berries and some fruits and carbohydrates that are high in fiber. High GI foods include sugary sweets, processed carbohydrates, such as white bread, pasta and cereal, starchy vegetables and sweet fruits. If you wish to eat a high GI food, make sure it is eaten as part of a balanced meal that includes protein or other slow moving, low GI foods. (It is the overall average GI that counts--not that of one specific food.) Aim for proper balance of protein and healthy carbohydrate at each meal, along with plenty of vegetables and a bit of healthy, unsaturated fat. Preparing your own foods will help you control what you are consuming and is more economical. When eating out, avoid the bread or chip basket and ask that starchy carbs be substituted with extra vegetables.

Common Pitfalls

Some foods that are labeled low GI may very well contain appropriate balance of nutrients, but may provoke hypoglycemic symptoms simply due to their sweet taste. Artificial sweeteners have not been proven harmful, but some sugar-sensitive types find that such products can evoke symptoms. Since each person varies as far as what foods they are most sensitive to, close attention ought be paid to your own personal needs and symptoms. A low-carbohydrate diet may seem palatable for persons with hypoglycemia since they steer clear of sugars and high GI foods. However, healthy carbohydrates must be included in order to maintain proper health and balance. Avoid gimmicks or diet fads, focusing instead on a balanced, nutrient-dense diet and regular physical activity.