Hypoglycemia is the result of a blood sugar disorder that results from the faulty metabolism of carbohydrates, according to Michael Murray, N.D. in his book "Diabetes and Hypoglycemia." He explains that glucose is a derivative of carbohydrates, and is the brain's main source of fuel, and when glucose levels drop too low, the brain is the first organ to suffer and hypoglycemic symptoms ensue.
Hypoglycemic Symptoms
According to Murray, some symptoms of hypoglycemia include headaches, depression, irritability, excessive sweating, blurred vision, bizarre behavior, convulsion, incoherent speech, anxiety and other psychological disturbances. Ross Trattler, N.D., states in his book "Better Health Through Natural Healing," that hypoglycemia is caused primarily by diet and stress and not a disease in and of itself. Most people can therefore greatly reduce or prevent hypoglycemic symptoms by simply altering their diet.
The Importance of Fiber and Complex Carbohydrates
Dr. Trattler says that the low carbohydrate or high protein diet that is often recommended to hypoglycemics is not optimal. He instead recommends a high fiber, high complex carbohydrate diet with an adequate intake of protein. Dr. Murray explains that fiber and protein both slow down the digestion and absorption of carbohydrates, and when you consume them your blood sugar won't spike too high and subsequently drop too low and you therefore will not experience hypoglycemic symptoms. You should aim for 50 g of fiber a day and some great foods to help you meet this requirement include legumes, oat bran, whole wheat spaghetti, nuts and seeds, and almost all vegetables and whole grains.
Combine Fruit With Protein
Some healthcare practitioners recommend avoiding fruit if you are prone to hypoglycemia, but Dr. Trattler states that it is fine in moderation so long as you combine it with a source of protein, such as cottage cheese, yogurt or almonds, which will slow down the absorption rate of the fruit sugars in the body.
Eat Frequently
Another recommendation for reducing hypoglycemic symptoms is eating frequently. Dr. Trattler recommends constantly grazing, and aiming to consume three small meals and three small snacks a day.
Conclusion
A diet that consists primarily of vegetables, wholegrains, and protein, with moderate amounts of whole fruits is ideal of hypoglycemics. Processed, packaged, and refined foods should be minimized or eliminated as they are stripped of both fiber and protein, and are often high in sugar; all of which will result in blood sugar imbalances. In addition, Patrick Holford recommends in his book "New Optimum Nutrition for the Mind," that you avoid caffeine containing foods, such a coffee, tea and chocolate, because caffeine also causes blood sugar imbalances resulting in hypoglycemic symptoms. Finally, if you suspect that you may have hypoglycemia, then consult with a healthcare practitioner for a proper diagnosis.
References
- "Diabetes and Hypoglycemia;" Michael Murracy, N.D.; 1994
- "Better Health Through Natural Healing;" Ross Trattler, N.D.; 2001
- "New Optimum Nutrition for the Mind;" Patrick Holford; 2009
