Hypoglycemia is experienced if your blood sugar levels drop below 70 mg/dL. It is usually accompanied by shakiness, dizziness, lightheadedness, sweating, confusion, hunger, irritability and weakness. People with diabetes who are treated with insulin or medications are more prone to low blood sugar. People without diabetes, however, may also experience hypoglycemic episodes, which are specifically referred to as reactive hypoglycemia.
Meal Frequency
A meal plan to prevent hypoglycemia should include five to six small meals spaced every three hours, which would include breakfast, lunch and dinner, in addition to two to three snacks in between these main meals. These meals and snacks should be small enough so your daily calorie and food intake is not increased. Eating smaller amounts of foods more frequently throughout the day will help you stabilize your blood sugar levels.
Protein
People prone to suffering from hypoglycemia should ensure that each of their five to six small meals and snacks provide an adequate amount of protein. Good sources of protein include chicken, turkey, fish, meat, eggs, cheese, nuts, seeds, tofu and legumes. For example, an appropriate meal plan for reactive hypoglycemia could include an omelet made with eggs and ham at breakfast, a chicken salad for lunch with a serving of 3 to 4 oz. of chicken breast and 3 to 4 oz. of fish served with vegetables at dinner. Each snack should contain either 1 to 2 oz. of cheese, 1 to 2 tbsp. of nut butter, 1 oz. of nuts, one to two hard-boiled eggs or a few slices of roast beef.
Low Glycemic Index Carbohydrates
Carbohydrate-rich foods can be categorized according to their glycemic index, or GI, which corresponds to the rate at which they are digested and elevate blood sugar levels after being eaten. The lower the GI, the more stable the blood sugar levels and the less likely you are of experiencing an hypoglycemic episode. Low GI foods tend to be less processed and less refined. Good examples of low GI foods to include into your meal plan are sourdough or stone-ground whole grain bread, Basmati rice, whole grain pasta, sweet potatoes, oat, barley, bran and quinoa. High GI foods such as refined grains, baked goods, minute rice, soft drinks, candies and sugar should be avoided.
Alcohol
Alcohol should be avoided in people following a meal plan to prevent episodes of reactive hypoglycemia. Drinking alcohol on an empty stomach is more likely to lead to hypoglycemia, so the best thing to do if you are to drink alcohol is to consume it moderately and with meals. It is also best to avoid alcoholic drinks containing added sugar.
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