Nondiabetic hypoglycemia is when an individual experiences a low blood sugar in the absence of diabetes. Symptoms are similar to diabetic hypoglycemia, and include hunger, sweating, anxiety, dizziness, blurred vision and difficulty thinking. Nondiabetic hypoglycemia is also referred to as reactive hypoglycemia. If you or someone you know experiences these symptoms, it should be brought to the attention of a medical doctor. To avoid hypoglycemia, there are some important dietary guidelines.
Variety and Frequency
To avoid hypoglycemia, choose a varied diet. When eating, be sure to include foods from different groups. In doing so, meals are balanced with respect to carbohydrate, fat and protein and therefore more likely to create balanced blood sugar levels. Meals can also be separated into smaller meals and snacks more frequently throughout the day. This enables steady supplies of glucose, the sugar in food, again keeping steady blood sugar levels.
Fiber and Glycemic Index
Higher fiber and lower glycemic index foods can also keep blood sugars in check. Frequently, higher fiber foods are often the lower glycemic index foods also. Glycemic index is a method of predicting effects of specific foods on blood sugar response. To eat higher fiber and lower glycemic foods choose beans, peas, lentils, whole grains, fruit versus juice, and fruits and vegetables with skins more often.
Protein
Consuming a source of protein at each meal and snack is a great method to prevent nondiabetic hypoglycemia. Consumption of protein helps to slow blood sugar response and therefore will cause sugar to rise at a steady slow pace, instead of a sharp spike and subsequent drop. Protein sources can include milk, eggs, cheese, yogurt, nuts and seeds, meats, poultry, or fish.
Foods to Limit
Limit sweet foods such as candies, cakes, cookies, jam, honey, desserts and soft drinks. These foods are composed primarily of simple sugars, which are not healthful or helpful for hypoglycemia management. Caffeine sources include coffee, tea, chocolate, and soft drinks and should also be limited as they can make hypoglycemia symptoms worse. Mixed alcoholic drinks can lower blood glucose levels and consumption should be discussed with a physician.
Tips
Additional tips from Dietitians of Canada include the following. Try recipes for people with diabetes. Choose foods from at least three of the four food groups at each meal or snack. Read labels and choose breads and cereals with at least three grams of fiber per serving. Reduce sugar by choosing unsweetened foods, lowering the sugar in recipes, or replacing it with non-nutritive sweeteners or fruit.
References
- "Dietitians of Canada"; Eating Guidelines for Reactive Hypoglycemia; 2008
- "Dietitians of Canada"; Sample Menu for Reactive Hypoglycemia; 2008
