If you suffer from low blood sugar levels, you should eat foods with low glycemic index, or GI, values. These foods will release their energy slowly and will help to keep your blood sugar levels stable throughout the day. You do not have to avoid high-glycemic foods altogether; however, you should be aware of the effect they could have on your body.
Blood Sugar Levels and the GI
The glycemic index identifies how quickly foods release carbohydrates into your bloodstream. Foods with high GI values release theirs quickly, while those with lower values release theirs at a slower rate. High-GI foods can cause your blood sugar levels to spike and you may experience a surge of energy which quickly falls away again. Low-GI foods can help you to regulate you blood sugar levels as they provide you with a longer lasting supply of energy and keep you feeling full for longer.
GI Values
According to the Glycemic Index Database, low-glycemic foods have GI values of 55 or less, medium GI foods have values between 56 and 69 and high-glycemic foods have GI values of 70 or above. You can lessen the effect a high-GI food will have on your blood sugar levels by eating it with a low-GI food and thus creating an average GI somewhere between the two different values.
Hypoglycemia
Low-GI foods can help you avoid hypoglycemia. According to the National Diabetes Information Clearinghouse, non-diabetics can suffer from hypoglycemia if their blood sugar levels drop below normal levels. Symptoms of hypoglycemia include hunger, shakiness, dizziness, confusion and weakness. Eating can relieve your symptoms, because it increases your blood sugar levels.
Diet Advice
According to the GI Symbol Program, you can reduce the GI of your diet by eating more vegetables or salad, cutting back on potatoes, choosing grainy breads over white or whole meal varieties, swapping breakfast cereals for oat-based cereals and eating more lentils, peas, beans, meat, fish, eggs and dairy products.
Meal Ideas
Start your day with a bowl of porridge topped with fresh berries or a sprinkle of nuts, natural yogurt served with fresh fruit or a smoothie made with milk, a banana and a handful of summer berries. Opt for a low-GI lunch to avoid the mid-afternoon energy slump. A three-bean salad, ham and cheese omelet or pasta served with tuna chunks, diced peppers and spring onion are all excellent choices. Low-GI dinner options include grilled fish or chicken served with fresh vegetables or stir-fried vegetables with beef or pork. Low-GI deserts include apple crumble served with cream or baked pears served with ice cream.
