Hypoglycemia occurs when blood sugar levels are abnormally low, often due to use of certain medications or poor diet habits. Glucose is a sugar molecule that is absorbed directly into the bloodstream for supplying the body with energy. However, if you do not eat regularly or nutritiously, the level of glucose in your bloodstream is altered and is unable to metabolize efficiently in your liver or pancreas. Hypoglycemia is an indicator of a bigger health issue, and changing your diet is significant in managing symptoms.
Carbohydrates
The three main types of carbohydrates are grouped as starches, sugars and fibers. All types of carbohydrates break down into glucose once consumed. Starches, or complex carbohydrates, are the main source of energy to the body and take the longest to break down during digestion. Starches are important for keeping blood glucose levels consistent and preventing the sugar high and crash associated with simple sugar carbohydrates. Fiber is important for delaying rapid absorption of glucose and preventing low blood sugar between meals. In choosing a diet for hypoglycemia, eat more whole-grain starches and soluble fiber than simple sugar carbohydrates. Eat grains from oats, whole-wheat bread and brown rice. Choose black beans, lentils and nuts for fiber. Limit simple sugars to fresh fruits instead of candy and cakes.
Fats
Fat is a source of energy for the body; it travels into the bloodstream and is aided by insulin for storage in your cells. The Cleveland Clinic notes that choosing healthier forms of fats helps to break down foods for use as energy and to maintain blood glucose levels. Polyunsaturated, monounsaturated and omega-3 fatty acids are better fat choices than saturated and trans fats, which increase your risk of heart disease. Obtain healthier fats from foods such as nuts, salmon or tuna and vegetable-based oils. The American Diabetes Association suggests avoiding foods such as bacon, cream cheese and salt pork, which contain saturated and trans fats. Opt for low-fat or fat free choices, and read nutrition labels for fat content to limit the bad fats in your diet.
Balanced Diet
Maintain a diet that balances each meal with the different food groups. Choose protein sources from lean meats such as seafood and poultry. Eat grains and breads containing whole wheat rather than refined and processed grains. Incorporate dairy into your meals by choosing skim or low-fat milk. Make sure you eat plenty of fruits and vegetables, preferably green vegetables and citrus fruits, to maintain glucose levels. Avoid canned fruits, which contain added sugars. Try to limit sugar-filled cereals, and opt for bran or fiber-filled selections. Excessive alcohol use is not advised on a hypoglycemia diet.
Meal Planning
Plan to eat four to six smaller meal portions a day. Frequent eating helps your body maintain glucose levels instead of causing dips from lack of sugar. Eating snacks in between breakfast, lunch and dinner supplies energy as well as nutrients. Your body goes without sugar through the night, and skipping breakfast prevents you from fulfilling daily obligations, hinders mental clarity and risks your overall health. Eat a bowl of oatmeal, glass of orange juice and a boiled egg for breakfast. Snack on celery and a half tuna sandwich before eating a lunch of salad greens topped with chicken. Snack again prior to dinner with a cup of skim milk and peanut butter on celery sticks. Finish your day with baked salmon, collard greens and brown rice.
