Hypoglycemia Diet & Supplements

Michael T. Murray, ND, says in his book "Diabetes and Hypoglycemia," that hypoglycemia involves the faulty metabolism of carbohydrates, resulting in blood-sugar levels dropping too low. Many symptoms can accompany hypoglycemia, and Dr. Murray states that the most common include headaches, depression, aggression, weakness, dizziness, irritability, confusion, PMS, anxiety, and excessive sweating. Many believe that hypoglycemia is largely a result of the Western diet, which contains large amounts of refined and processed carbohydrates and very little fiber. If you suspect that you might be suffering from hypoglycemia, consult your physician for a proper diagnosis. In the meantime, you can help to reduce hypoglycemic symptoms through a healthy diet plan, and the inclusion of some important supplements.

Unrefined Carbohydrates

According to Dr. Murray, refined carbohydrates and sugars are absorbed into the bloodstream rapidly, leading to a quick spike in blood sugar. The body overreacts to this rise in blood sugar by secreting an excess amount of insulin, and the large amount of insulin consequently drives the blood sugar down too low, resulting in the symptoms of hypoglycemia. Contrary to popular belief, the solution is not to go on a low carbohydrate diet, but to avoid refined carbohydrates and to instead focus on consuming whole food sources of carbohydrates. Dr. Murray states that your brain's number one source of fuel is glucose derived from carbohydrates. This is why depriving yourself of carbohydrates is not the answer. He instead recommends that you make complex carbohydrates a major part of your diet because they break down in the body slowly, which helps to keep blood sugar levels stable while still providing your brain with the necessary amount of glucose. Good examples of complex carbohydrates are vegetables, beans and legumes, and whole grains.

Fruit

Some health-care practitioners recommend avoiding fruit if you are prone to hypoglycemia, but Dr. Murray disagrees. He explains that fruit does not cause a rapid rise in blood sugar because it contains fructose, which needs to be broken down in the liver into glucose in order to be used by the body. This process results in the blood glucose level not rising as rapidly as it would from the consumption of simple sugars. Also, fruits contain naturally occurring fiber and numerous health promoting substances such as the anti-oxidant Vitamin C, which are beneficial to those who experience hypoglycemia. Finally, Dr. Murray encourages the regular consumption of fruit because it will help to reduce sugar cravings and studies have shown that fruit enhances the bodies sensitivity to insulin.

Fiber

In addition to concentrating on consuming whole unrefined carbohydrates and fruit, make sure to consume a high fiber diet. Dr. Murray recommends that you aim for 50 g a day and explains that fiber slows down the digestion and absorption of carbohydrates, which will help to prevent rapid spikes in blood sugar. Some great sources of healthy fiber include: legumes such as lentils and beans, oat bran, whole wheat spaghetti, nuts and seeds, and almost all vegetables.

Supplements

When it comes to hypoglycemia, there are some key supplements that can help to get your blood sugar levels back in balance. The mineral chromium is perhaps the most popular supplement, and Dr. Murray believes that it is absolutely vital for blood sugar control. For optimum results, Dr. Murray recommends that you take 200 mcg to 400 mcg of chromium polynicotinate or picolinate a day. Vitamin B-3, or niacin, helps to facilitate the uptake of glucose in the body. Dr. Murray suggests you take 12 mg per pound of body weight, and he states that doing so may have the additional benefit of helping to prevent the onset of diabetes. Many people who are hypoglycemic are deficient in vitamin C, and an article in "acu-cell" recommends supplementing with vitamin C because it helps to support and regulate insulin. Finally "acu-cell" suggests that if your diet is low in fiber, you should supplement with a soluble form of fiber such as psyllium seed.

Conclusion

The best way to avoid blood sugar issues is to eat a healthy whole-foods diet. If you do choose to indulge in the occasional refined carbohydrate treat, combine it with a source of fat, protein, or fiber, all of which will help to slow the breakdown of the carbohydrates in the body, and therefore reduce the likelihood of rapid rises in blood sugar. Finally, "acu-cell" recommends that you never go longer than three hours without eating, because doing so will result in reduced blood sugar levels and the negative hypoglycemic symptoms that go along with it.