Hypoglycemia is a condition in which your blood sugar levels are unusually low. Though most people experience occasional low blood sugar, hypoglycemia is commonly associated with diabetes. A healthy diet that promotes blood sugar management is key in preventing or reducing symptoms of hypoglycemia, according to the University of Maryland Medical Center. Applying appropriate dietary guidelines while dining out can support your wellness and your blood sugar health while providing emotional enjoyment.
Function
Whether dining at home or dining out, a hypoglycemia diet aims to support optimum blood sugar levels. According to the University of Maryland Medical Center, avoiding certain foods and consuming foods in proper balance can help prevent symptoms of hypoglycemia, such as headache, sweating, blurred vision, shakiness, anxiety and fatigue. Since a hypoglycemia diet is based on nutrient-rich foods, your risk for heart disease, certain forms of cancer, obesity and type 2 diabetes may decrease. Healthy blood sugar balance also promote appetite control and positive energy. An appropriate diet may help your weight fall within a healthy range.
Basic Guidelines
Hypoglycemia requires balanced nutrition and foods that support healthy glucose levels. According to "Hypoglycemia: The Classic Healthcare Handbook," by Jeraldine Saunders and Harvey M. Ross, your diet should contain primarily low-glycemic foods, or foods that have a mild impact on blood sugar levels. This means limiting intake of refined carbohydrates, such as enriched flour and added sugars, and seeking complex carbohydrates most often. Each of your meals should contain a modest portion of complex carbohydrate, a similar amount of lean protein, fruits and/or non-starchy vegetables and some healthy fat. If you consume a high-glycemic carbohydrate, such as white bread, keep your portion size modest and balance it appropriately with a protein-rich food.
Optimum Foods
While most foods can fit within a hypoglycemia diet, when consumed in appropriate amounts and proportion, certain foods provide exceptional benefits. The University of Maryland Medical Center suggests a diet rich in vitamin B-rich foods, such as whole grains and antioxidant-rich foods, such as colorful fruits and vegetables. When perusing restaurant menus, seek options that contain lean protein, such as grilled chicken, lean meat or fish, and ample vegetables. Opt for whole-grain bread in place of white bread, when possible, and brown rice in place of white rice. To avoid hidden sugars that may be added to sauces, ask that any sauces be served on the side. If only enriched carbohydrates are available, either substitute vegetables, fruit or sweet potato in place of the carbohydrate option, or keep your portion modest.
Challenges/Solutions
Restaurants often boast tempting foods and excessive portion sizes. For this reason, portion control is vital. Desserts, pasta and white bread can affect your blood sugar levels dramatically, as can juices and sweetened beverages, such as milk shakes and sweetened coffee. Since caffeine and alcohol can exacerbate blood-sugar imbalances, opt for water or unsweetened herbal teas instead. If you desire dessert, consuming a meal of protein and non-starchy vegetables immediately followed by a modest size portion of dessert can help keep your blood sugar in check, according to Ross and Saunders.
Restaurants and cuisines that are most likely to pose blood-sugar challenges include fast food, Italian pasta and pizza, vegan restaurants, bakeries and waffle and pancake houses. When possible, avoid foods that provide rich amounts of trans-fatty acids, such as french fries, onion rings, doughnuts and commercially prepared baked goods.
Additional Suggestions
Seeking restaurants that provide health food fare and use healthy cooking methods can help ensure your success while dining out. The University of Maryland Medical Center suggests cold-water fish or lean poultry over red meats most often, and avoiding overly processed foods. Seafood restaurants, grills and Asian restaurants tend to provide menu options and cooking techniques that suit a hypoglycemic diet. For specified guidance, discuss your food preferences and dietary needs with a qualified professional.
References
- University of Maryland Medical Center: Hypoglycemia Facts and Suggestions
- "Hypoglycemia: The Classic Healthcare Handbook"; Jeraldine Saunders, Harvey M. Ross; April 2002
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