Low blood sugar, also known as hypoglycemia, occurs when blood glucose levels are less than 70 mg/dL. Blood sugar can fall quickly, so understanding how to treat and prevent hypoglycemia episodes is important. By eating healthy food choices at the correct times during the day, hypoglycemic attacks may be prevented without difficulty.
Importance of Snacks
Snacks throughout the day are good when it comes to preventing low blood sugar. Snacks help to maintain normal blood sugar levels between meals. Try to eat a healthy snack if meals are more than three hours apart, before any physical activity and before bedtime, if necessary, to prevent nighttime hypoglycemia.
Composition and Calories
To get the most benefit from a snack, it should consist of complex carbohydrates and lean protein or healthy fat. The combination of these nutrients slows down digestion in the intestinal tract, which allows a steady infusion of glucose into the bloodstream. This steady infusion rate helps to prevent quick fluctuations in blood sugar levels. Snacks should also contain about 150 to 200 calories each. Try not to consume more than this amount to avoid unwanted weight gain.
High Fiber and Whole Grains
Carbohydrates comprise the main source of glucose in the diet. They are divided into simple and complex carbs, depending on the molecular structure. The type of carb also determines how quickly digestion occurs. Complex carbohydrates are high in fiber, which helps to slow down the digestion process and infusion rate. Aim for whole grains such as whole-wheat bread or crackers, whole-grain cereal and granola, vegetables and barely ripe fruits.
Healthy Fats and Lean Protein
Dietary fats and protein also help to slow down the infusion rate of glucose into the blood, because they prolong digestion even longer than complex carbohydrates. An important point to remember about fats and protein is that they contain a greater number of calories, so portion sizes need to be moderate. Choose unsaturated fats for heart-healthy benefits and lean protein for less intake of saturated fat. Examples of these include nuts, peanut butter, avocados, lean deli meats, fat-free or low-fat milk, cheese and yogurt.
Avoid Sweets
Sweet food items such as cookies, cakes and candy are prepared from pure sugar and simple carbohydrates. These foods increase blood sugar levels quickly and often cause rebound hypoglycemia. If you desire sweets, try eating fresh fruit with natural sugars to curb your craving.
Helpful Tip
Low blood sugar can happen quickly, so always be prepared. Plan meals and snacks ahead of time. For example, stash fresh fruit, trail mix or peanut butter crackers in the car or at your workplace.
