Hypoglycemia, or low blood sugar, sugar occurs when your blood sugar level drops below 70 mg/dL. It can be accompanied by many unpleasant symptoms such as weakness, shakiness, dizziness, confusion and hunger among others. People with diabetes who are taking insulin or diabetes medications typically experience hypoglycemia, but a type of hypoglycemia, called reactive hypoglycemia, can also occur in people without diabetes. To avoid low blood sugar, it is important to eat small meals, meals and snack regularly at regular intervals throughout the day, to always combine carbohydrate foods with a source of protein such as chicken, meat, eggs, cheese or nuts, and avoid some trigger foods.
Sugar
To prevent hypoglycemia, it is best to avoid sugar of all kinds, especially on an empty stomach. This includes sugar and foods that contain sugar, brown sugar, sucrose, glucose, fructose, high-fructose corn syrup, dextrose, maltodextrin, honey, molasses or maple syrup. Read the label carefully to avoid any food containing these ingredients.
Baked Goods and Refined Grains
Cookies, muffins, croissants, donuts, cakes and other baked goods all contain sugar in addition to refined flours. The carbohydrates and starch in flour are metabolized as quickly as sugar in the body. Moreover, any grains that have been processed to produce white bread, crackers, granola bars, instant flavored oatmeal and white minute rice also contain a high amount of quickly digestible carbohydrates and starches. Because of their lack of fiber and of their highly refined state, baked goods and refined grains are quickly converted to sugar, which can make your blood sugar level spike and then crash. Avoid baked goods and choose whole grains to replace any refined grains in your diet. It is also a good idea to always accompany them with a protein-rich food.
Soft Drinks
Soft drinks contain a lot of sugar. For example, a 12-oz. can of soda can have as much as 33 g, mainly from high-fructose corn syrup, which can make your blood sugar level go on a roller coaster ride. Avoid soft drinks as well as any other drinks containing natural or added sugar such as fruit juices, fruit punches, iced tea and cocktails.
Alcohol
Alcohol may result in a hypoglycemic reaction, especially if taken on an empty stomach. This is why people prone to hypoglycemia should refrain from drinking alcoholic beverages, such as beer, wine and spirits, as much as possible, or if they decide to take alcohol, eating a snack or a small meal with alcohol can help decrease the likelihood of an hypoglycemic event.
