Hypoglycemia means low blood sugar. You can control this condition with diet. Symptoms include shaking hands, confusion, becoming agitated and feeling weak. A delay between meals or a meal filled with carbs and too little proteins can lead to an episode. The diet for hypoglycemia takes into consideration not only what you eat but when and how often.
Causes
Diabetics have spells of hypoglycemia if they have too much insulin on board without substantial food to offset it, according to the Mayo Clinic website. Other causes include starvation due to anorexia nervosa or alcoholism. In rare cases, an overproduction of insulin resulting from a pancreatic tumor or pituitary and adrenal gland malfunction causes an impairment of glucose production. Most often, hypoglycemia occurs because of unplanned extended periods between meals. Another common way for this to happen is when you eat a high carb, low protein meal and it metabolizes into glucose very quickly and in great abundance, called "spiking." Molecules of insulin try to accommodate all the sugar but the insulin supply cannot keep up with the glucose demand. The unused glucose goes into the blood, leaving cells starved for sugar. The drop in sugar level causes the symptoms of shakiness, headache and confusion.
Physiology
When you eat, the food breaks down into various molecules. Glucose, a main source of energy for your organs, results from that chemical process. The pancreas produces insulin which help the glucose enter the cells of the various organs. When the organs "feed" on these glucose molecules, your body operates normally. Hyperglycemia -- diabetes -- happens if too many glucose molecules get left over and enter the bloodstream. Hypoglycemia -- low blood sugar -- occurs from a shortage of glucose that causes the organs to malfunction, causing shaking and other symptoms. This doesn't mean, however, that the hypoglycemic needs more glucose. It means the hypoglycemic probably ingests too many foods that break down to glucose quickly, bringing on a wave of glucose all at once and leaving nothing to sustain the body over the next few hours.
Hypoglycemic Diet
Two basic rules will help you follow this diet. First, avoid going without food for more than three hours. The second rule has to do with what you eat. Eat complex carbohydrates instead of simple carbs. The complex carbs take longer to break down into glucose so instead of an "assault" of glucose all at once, the glucose gets released slowly and sustains you longer. Combine protein foods with the complex carbs at every meal. These include meat, eggs and dairy. Proteins take the longest to become glucose during digestion. When eaten with complex carbs which break down at a moderate pace, the combo eliminates the sharp spikes and drops of glucose. If an incidence of hypoglycemia should occur, have some orange juice or a high-sugar food. Drug stores also carry glucose in a tube which your body absorbs even quicker and comes in handy on long trips. Eat some protein once you begin to feel better to carry you to your next meal.
Snacks
At around three hours after you've eaten, have a nutritious protein and complex carb snack. Try a small amount of protein-filled peanut butter on a few whole grain crackers or on an apple. Or eat a handful of nuts with a piece of fruit. A small bowl of low-sugar cereal with skim milk works, too. Other examples include whole grain bread, low-fat cheese, chicken or turkey cold cuts, low-fat soup, low-sugar yogurt and a small dish of unsweetened oatmeal with a half cup of skim milk for protein.
Do's and Don'ts
The Hypoglycemia Support Foundation Inc. suggests that you learn to identify complex carbs and always pair them with protein for you meals. Keep track of the time between meals so you don't go more than three hours without food and keep a food diary for a while to see if you can identify triggers. Carry your healthy snacks with you. When possible, make good choices at mealtimes. Don't overeat. Instead, stop when your stomach feels satisfied but not full. Remember you will have more food in three hours. Avoid simple carbs like candy, most cakes and cookies, white bread, most cereals, white rice and white pasta. These will give you a surge in sugar and cause you to crash. Don't skip meals, especially breakfast.
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