Hypoglycemia is a condition in which a person's blood sugar level drops lower than normal. Some people experience reactive hypoglycemia, caused by overproduction of insulin after eating simple carbohydrates. Symptoms of hypoglycemia include hunger, rapid heartbeat, faintness, weakness, sweating, shaking and headache. Modifying eating habits so that glucose enters the bloodstream at a steady rate is the best way to control reactive hypoglycemia, according to Dr. Frank Jackson at the Jackson Siegelbaum Gastroenterology website.
Function
The body breaks food down into nutrients that are absorbed into the bloodstream, and it digests simple carbohydrates rapidly, causing a quick rise in blood sugar. The renormalization of blood sugar is smooth for most people, but in some, the pancreas responds by producing too much insulin, which drives blood sugar levels too low, explains licensed dietitian Joanne Larsen at the Ask the Dietitian website.
Foods to Avoid
Because simple carbohydrates easily break down into glucose, you should avoid eating them on a hypoglycemic diet, Jackson says. Restrict foods containing sugar, corn syrup and high-fructose corn syrup, honey and other sugars. Some of the obvious foods include cookies, cakes, ice cream and soft drinks, but many other foods are high in simple carbs, including breakfast cereal and white bread products. Simple carbs also are found in fruit and milk.
Foods to Include
To prevent reactive hypoglycemia, eat complex carbohydrates and protein, Jackson recommends. It takes more time for the body to convert these substances to glucose. Potatoes and whole-grain foods are examples of complex carbohydrates, while animal products, legumes, nuts and seeds are good sources of protein. Lean and low-fat protein and high-fiber carbohydrates are best.
Sample Menu
Jackson and the Dartmouth-Hitchcock Medical Center provide examples of healthy foods for a hypoglycemic diet. For breakfast, have a half-cup of orange juice and 3/4 cup of whole-grain cereal with low-fat milk, or 1 oz. of meat or a meat substitute and a slice of whole-wheat toast with 1 tsp. margarine or butter, and a piece of fruit. A good lunch could include lean hamburger or a veggie burger on a whole-grain bun with lettuce and a tomato slice, along with a half-cup of cooked carrots, a salad and an apple. For dinner, eat a 2 oz. baked chicken breast, a medium-size baked potato, a half-cup of green beans, a dinner roll and a half-cup of sliced citrus fruit.
Tips
Don't skip meals on a hypoglycemic diet, advises Jackson. Start with three well-balanced meals, along with light snacks in the morning, afternoon and evening. If you still experience hypoglycemic symptoms, change your routine to include a small meal every few hours to ensure five or six meals are consumed daily.
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