Hypoglycemia, or low blood sugar, can happen for many reasons and can be related to diabetes medications, but can also occur in people without diabetes. The symptoms associated with hypo include hunger, sweating, shakiness, dizziness, lightheadedness, sleepiness, confusion, difficulty speaking, anxiety and weakness, according to the National Diabetes Information Clearinghouse. Some foods can keep blood sugar levels more stable to avoid hypoglycemia.
Old-Fashioned Oats Flakes
Oats have a low glycemic index, which means that the carbohydrates they contain are absorbed more slowly into the bloodstream, which helps to keep blood sugar levels more stable after eating, according to the University of Sydney. The larger the flakes, the longer it will take to digest and the more steady the blood sugar. Avoid adding too much sweetener to your oatmeal to make it fit in your hypoglycemic diet plan.
Whole Grain Pasta
Pasta is a great choice of slow carbohydrates to include at your meal because it has a lower glycemic index compared to rice for example. As with any carbohydrates, it is important to keep the portions moderate at each meal. Try having no more than 1/2 to 1 cup of whole grain pasta to prevent your blood sugar to go on a roller coaster.
Fresh Fruits
Fresh fruits are good complex carbs to include in a hypoglycemic diet plan. Stay away from juice and canned or dried fruits because these options are digested more quickly. Instead, choose whole fresh fruits, with the peel for more fiber. Fruits grown in temperate climate regions, such as apples, pears, peaches, apricots, plums and citrus, have a lower glycemic index compared to tropical fruits and may therefore be the best choices to stabilize your blood sugar levels.
Low-Fat Cheese
''When eaten in combination with carbohydrates, protein will prevent your blood sugar levels from rising too high or falling too low,'' according to the Clevelend Clinic. For this reason, having a source of protein with carbohydrates is advised and 1 to 2 oz. of low-fat cheese can be combined with a few grapes or some whole grain crackers at snack time to prevent your blood sugar levels from dropping too low.
Peanut Butter
Peanut butter is a good source of protein and ''protein serves as a blood sugar stabilizer'' says the Cleveland Clinic. Therefore, adding peanut butter on your whole grain toasts at breakfast or spreading 1 to 2 tbsp. of peanut butter on apple slices for your snack will help avoid hypoglycemia.
Sweet Potatoes
Try sweet potatoes instead of regular potatoes. Potatoes usually have a high glycemic index, which increases blood sugar levels quickly and can make them crash a few hours later. On the other hand, the carbohydrates of sweet potatoes have a low glycemic index, which makes them a healthier option for a hypoglycemic diet plan.
Dark Chocolate
Most desserts, sweets and candies should be avoided to prevent low blood sugar levels, but if you need to satisfy your sweet tooth, have a piece or two of dark chocolate containing 70 percent cocoa or more. Dark chocolate contains less sugar and has a lower glycemic index, which makes it a good treat that will keep your blood sugar in check.
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