Some people may experience low blood sugars, also called hypoglycemia, even though they have not been diagnosed with diabetes. Reactive hypoglycemia can occur in people without diabetes as a result of an inappropriate insulin response or a hypersensitivity to the action of insulin. Although the cause of this unpleasant drop in the blood sugar levels is unknown, a few simple strategies can help regulate blood sugar levels and help them stay in the proper range.
Small and Frequent Meals
It is recommended to eat small meals and snacks every three hours to stabilize blood sugar levels, according to the National Diabetes Information Clearinghouse. Spreading the food throughout the day makes it easier to avoid blood sugar spikes and therefore helps blood sugar levels stay more stable. Regular eating times, or eating meals and snacks at about the same time every day, is also advised to keep blood sugar in check.
Consistent Carbohydrate Intake
Consuming the same amount of carbohydrate every day and at every meal and snack can prevent blood sugar levels from dropping too low. Carbohydrates are found in grains, such as bread, pasta, rice, crackers, muffins and cereals; fruits; milk; yogurt; and regular sweetener, sweets and desserts. Aiming for a consistent carbohydrate intake at each meal is advised to stabilize blood sugar levels.
Low Glycemic Index Carbohydrates
In addition to keeping the carbohydrate consistent in the diet, choosing low glycemic index, or low GI, options can help to regulate blood sugar. Milk and yogurt as well as temperate-climate fruits, such as pears, apples, oranges and other citrus fruits, apricots, peaches and plums all have a low GI. Moreover, legumes, grains made of stone-ground flour, sourdough bread, barley, quinoa, pasta, Basmati rice, oatmeal and bran-based cereals also are good low GI choices for a low blood sugar diet.
Combining Carbohydrates With Protein
Combining carbohydrates with protein at every meal and snack stabilizes blood sugar levels, preventing them from going too high or too low, according to the Cleveland Clinic. It can be as simple as including a serving of fish, poultry, beans, lentils, fish, tofu, meat, peanut butter, nuts or seeds at each meal and snack.
Sweets and Foods High in Sugar
Sweets, desserts, sugar and any other sugary foods tend to make blood sugar levels go on a roller coaster, causing blood sugar spikes followed by a quick drop. For this reason, it is best to avoid these foods as much as possible or to consume them very sparingly when following a low blood sugar diet.
