A hypoglycemic episode may leave you feeling weak, shaky and sweaty. Hypoglycemia occurs when there is not enough glucose, or sugar, in your bloodstream. Low blood sugar may result from uncontrolled diabetes, skipping meals or strenuous exercise. If untreated, hypoglycemia is dangerous and can quickly become a life-threatening situation. Healthy snacks for hypoglycemics will stabilize blood sugar and help prevent those dangerous low blood sugar levels.
Fast Glucose
In the throws of a hypoglycemic emergency, a source of rapidly digestible sugar is essential to bringing blood sugar back up. Simple carbohydrates are easily digested and quickly get sugar in the bloodstream). Snacks should contain at least 15 to 20 g of sugar or carbs to avert a hypoglycemic episode, according to the American Diabetes Association. Keep a pack of raisins with you as they provide 15 g of carbohydrates and will rapidly increase blood sugar. Other quick sources of glucose include pretzels, honey or 4 ounces of juice.
Monitor Symptoms and Sugars
Aim for three meals and three snacks daily. The American Diabetes Association advises that the best way to avoid hypoglycemic episodes is by monitoring symptoms and blood sugar. Blood sugar levels fluctuate throughout the day and are impacted by meal choices, snacks and exercise. Frequently checking blood glucose levels with a blood glucose monitor keeps the hypoglycemic aware of their blood sugar levels and patterns, and may signal snack time before it's too late.
Carbs and Protein
Healthy hypoglycemic snacks should include a source of both protein and carbohydrate. These two nutrients work together to stabilize blood sugar and slow the digestive process. Select low-fat nutrients, such as lean proteins and carbohydrates, as fatty choices speed up gastric emptying and may elicit more fluctuation in blood sugar. Low-fat proteins, such as hummus, lean meats and legumes, can complement low-fat carb choices such as whole grains and low-fat or skim dairy products. Remember serving sizes to avoid over-doing snacks -- one tablespoon of peanut butter pairs nicely with celery or skim milk.
Be Prepared
Exercise may rapidly lower blood glucose levels leading to low blood sugar. Consuming complex carbohydrates, such as vegetables and grains, may stabilize blood sugar. Eating fibrous foods can slow digestion and deter blood glucose fluctuations. Whole, fresh fruits and grains, such as whole wheat or apples, take longer to move through the digestive system. A 2010 study published by the American Diabetes Association indicates that drinking a cup of coffee prior to exercise may prevent hasty drops in glucose.
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