People with or without diabetes may experience low blood sugar, also called hypoglycemia. When blood sugar levels drop too low, unpleasant side effects may occur, including shakiness, weakness, dizziness, anxiety, sweating and confusion. Although people should consult a health care professional to determine the underlying cause of hypoglycemia, a few simple diet strategies may help prevent low blood sugar.
Mini Meals and Snacks
Spacing meals throughout the day is a good way to maintain stable blood sugar levels. The University of Illinois recommends having at least three meals a day in addition to one to two snacks, and warns that meals should not be skipped. These meals and snacks should be eaten at approximately the same time every day and should be spaced properly, with no more than three to four hours in between.
Amount of Carbohydrates
Consuming the same amount of carbohydrates at each meal and snack is also important, because carbohydrates are the main nutrient influencing blood sugar levels. Carbohydrates are found in grain products, starchy vegetables, all fruits, milk and yogurt, as well as sweet and desserts. The American Diabetes Association recommends aiming for about 45 to 60 g of carbohydrates per meal, while 15 to 30 g of carbohydrate is generally advised for a snack. Some people struggling with frequent low blood sugar see improvement by having about 30 g of carbohydrates at each of their five to six mini-meals spaced throughout the day.
Choosing the Right Carbohydrates
Not all carbohydrates are created equal. The glycemic index, or GI, is the best available tool to estimate the effect of carbohydrate-containing foods on blood sugar levels. To stabilize blood sugar and prevent large fluctuations, low-glycemic index foods are the best options. Low GI foods are digested more slowly, because they are broken down into sugar and released into the bloodstream at a slower pace, which can prevent hypoglycemia. Low GI options include pasta, stone-ground bread, oatmeal, barley, sweet potatoes, legumes, all vegetables except potatoes, temperate climate fruits and low-fat dairy products.
Carbohydrates With Protein
Pairing carbohydrates with protein at each mini-meal and snack is another good strategy to prevent blood sugar levels from fluctuating too much. "When eaten in combination with carbohydrates, protein will prevent your blood sugar levels from rising too high or falling too low," according to the Cleveland Clinic. Therefore, it is wise to include fish, poultry, meat, dairy products, beans, lentils, seeds, nuts or nut butter at each mini-meal.
Low Blood Sugar Treatment
Whenever low blood sugar is suspected, check blood sugar levels using a glucometer, if accessible, to confirm the symptoms are related to hypoglycemia. Then, if blood sugar levels are below 70 mg/dL, the National Diabetes Information Clearinghouse recommends taking the equivalent of 15 g of quick-acting carbohydrates, whether it is from glucose tablets, 1/2 cup juice or regular soda, or 1 tbsp. honey or table sugar. It is important to consult a health care professional if hypoglycemia occurs regularly.
