Hypoglycemia is defined as low blood glucose or low blood sugar. Blood glucose levels less than 70 mg/dL are considered to be hypoglycemic. It is most common when insulin or hypoglycemic medications are used to manage diabetes. However, hypoglycemia can also occur with decreased food intake, skipped meals, vigorous physical activity and with alcohol consumption in individuals without diabetes. According to the American Diabetes Association, symptoms of hypoglycemia include shakiness, dizziness, sweating, headache and difficulty concentrating. If hypoglycemia is untreated, individuals can pass out or develop seizures. Hypoglycemia is treatable and preventable with dietary modifications, which help maintain normal blood glucose.
Complex Carbohydrates
The main source of glucose in the diet is carbohydrates. Complex carbohydrates contain starch and fiber, which the body digests and absorbs slowly, unlike simple carbohydrates, such as sweets and fruit juice, which the body digests and absorbs quickly. Slow digestion allows for a steady release of glucose into the bloodstream. Food high in complex carbohydrates include whole grains, such as oats and brown rice; fruits; and vegetables, such as legumes.
Lean Protein and Healthy Fats
Lean protein and healthy fats work in the same way complex carbohydrates do. Because the body digests and absorbs them slowly, glucose is released into the bloodstream at steady rate. The slow steady release of glucose into the blood can be improved by pairing complex carbohydrates with protein or healthy fat at meals or snacks. Recommended sources of lean protein are fish, turkey or chicken breast; lean red meat; and low-fat or fat-free diary products. Healthy fat is defined as unsaturated fat and is found in foods such as avocados, peanut butter and olive oil.
Avoid Sugar and Sweets
Sugar and sugary foods, such as candy, sodas, cookies and cakes, are all made with simple carbohydrates. These foods lead to a quick increase in blood glucose levels, causing the body to release the hormone insulin in response. The overall effect is a rise in blood glucose and subsequent rebounding hypoglycemia from the insulin. To prevent this, avoid sugary foods when possible.
Frequent Meal Times
Hypoglycemia can occur during times of fasting or long periods of time between meals. To combat this, the American Dietetic Association recommends eating meals regularly at scheduled times throughout the day. Plan on eating a meal or snack ever three to four hours. This recommendation can be changed to reflect six mini-meals instead. Combine complex carbohydrates with lean protein or healthy fat at each meal or snack instead of eating carbohydrates alone.
Summary
The body relies on a consistent supply of glucose from the diet for energy. When blood glucose levels fall below normal, hypoglycemia will occur. Hypoglycemia is not only unpleasant but also dangerous. These dietary modifications can help maintain a normal blood glucose level in a healthy balanced manner.
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