Low blood sugar, known as hypoglycemia, occurs when blood glucose drops below normal levels. Some foods known as GI foods are absorbed rapidly resulting in a burst of glucose entering the bloodstream. The body over-reacts with a sudden release of adrenaline causing low blood sugar symptoms of hypoglycemia -- apprehension, hunger, sweating, rapid heartbeat and faintness. Changing your eating habits is the best way to manage low blood sugar reactions by ensuring glucose enters the bloodstream at a steady, even pace.
Refined Carbohydrates
Blood sugar can drop in response to a meal high in refined carbohydrates. Baked goods made with white flour, white rice and pasta are examples of foods containing refined carbohydrates. Complex carbohydrates, such as whole grains, fresh vegetables, fruits and beans, take longer to break down and helps keep blood glucose levels stable.
Sugar
Avoid foods containing simple sugars including pastries, candy and other foods sweetened with granulated sugar, syrups and honey. Most canned soup, canned vegetables, energy bars, ketchup, mustard, mayonnaise and salad dressing contain refined sugars. Some juice products are sugary drinks with juice flavors. Fresh squeezed orange juice in small amounts is a better option. Soft drinks contain excess sugar unless artificially sweetened. Read food labels and avoid food containing more than 15 grams of sugar. Fructose, sugar naturally found in fresh fruits, is a healthy option.
Fats
Avoid foods high in fat such as red meat, bacon, pork and processed meat. Eat chicken without the skin. Grill or bake fish rather than frying. Avoid whole milk, ice cream and full-fat dairy products. Instead, eat low-fat or non-fat cheese, cottage cheese and yogurt. Processed foods, such as most microwaveable foods, convenience food and fast foods, usually contain excessive fats and can cause dizziness, crankiness, headache, and shakiness that accompanies a blood sugar crash. Eliminate saturated fats and hydrogenated oils. Mono and polyunsaturated fats, contained in olive and canola oil, nuts and seeds, are better choices to curb hypoglycemia symptoms.
Caffeine and Alcohol
According to the Health Recovery Center, caffeine aggravates hypoglycemia by releasing adrenaline in response to low blood sugar, prompting the liver to release glycogen. As the blood-sugar level rises, the pancreas produces insulin, over-compensating and causing another drop in blood sugar. Eliminate coffee but, to avoid withdrawal symptoms, reduce your daily intake of coffee gradually over the course of a week. Do not substitute decaffeinated coffee but switch to caffeine-free herbal teas or sparkling water. Avoid sodas containing caffeine.
Hypoglycemia caused by excessive or binge drinking can be serious and even fatal. The body's breakdown of alcohol interferes with the liver's efforts to raise blood glucose, says the National Institute of Diabetes.
Cautions
If you experience symptoms of low blood sugar several times per week, you should see your doctor. You may need medication or a change in medication, a different meal plan or a physical activity regime.
References
- Jackson Siegelbaum Gastroenterology: Hypoglycemia: Purpose
- Hypoglycemia Diet and Foods: What Foods Should a Hypoglycemic Avoid?
- Health Recovery Center: Hypoglycemia and Alcoholism: Caffeine and Nicotine Have to Go
- National Diabetes Informations Clearinghouse: Hypoglycemia: Hypoglycemia in People Who Do Not Have Diabetes: Alcoholic Beverages
