Foods To Eat For Hypoglycemia

Hypoglycemia can leave you feeling shaky, confused, sleepy, hungry and irritable. It occurs when your body's main dietary energy source -- glucose or blood sugar -- drops too low. Though commonly associated with diabetes, hypoglycemia may also result from taking certain medications, skipping meals, exercising rigorously or consuming alcohol. In addition to managing underlying causes, a healthy, balanced diet, inclusive of certain foods, may reduce your symptoms. For best results, seek guidance from your doctor or dietitian.

Low-Fat Dairy Products

Low-fat dairy products are rich sources of protein, calcium and vitamin D. Nisha Jacks, author of "The Hormone Survival Guide for Perimenopause: Balance Your Hormones Naturally," recommends starting your meals with a protein-rich food and pairing carbohydrates with protein for between-meal snacks. Since protein digests more slowly than carbohydrates, doing so may help prevent blood sugar imbalances during or after eating. Protein-rich foods also promote positive brain function, lean tissue growth and repair and immune system function. Since whole milk and high-fat cheeses are high in saturated fat, opt for leaner varieties, such as skim or low-fat milk, yogurt and cottage cheese.

Starches and Sweets

Starches, such as breads, pasta and cereals, provide glucose. If you're prone to hypoglycemia due to diabetes or other conditions, choose whole-grain varieties most often. In addition to providing more fiber than refined starches, they supply more protein, vitamins and minerals and have a milder impact on your blood sugar. Sweets, though less beneficial to blood sugar health overall, can play a useful role in your diet. If your blood sugar drops suddenly, the National Diabetes Information Clearinghouse recommends consuming a "quick-fix" food containing 15 grams of carbohydrates. Examples include five or six hard candies, 1 tablespoon of honey or sugar or 4 ounces of a regular soft drink. Otherwise, incorporate nutritious starches into balanced, healthy meals.

Fruits and Vegetables

Fruits and vegetables are top sources of antioxidants -- nutrients that strengthen your body's ability to protect itself from illnesses. Most fruits and vegetables are also low-glycemic, meaning they have a mild impact on your blood sugar levels. For this reason, Jackson recommends eating four to six servings of fruits and vegetables daily as a useful way to manage hypoglycemia. For best results, choose whole, fresh varieties over juices and fruit canned in sugary syrup. Fruits and vegetables particularly rich in antioxidants and low on the glycemic index include berries, citrus fruits, tomatoes, leafy greens, Brussels sprouts, broccoli, cabbage, bell peppers, carrots and squash.

Nuts

Nuts are valuable sources of protein and healthy fat. Peanuts and cashews are particularly low-glycemic, according to the Linus Pauling Institute at Oregon State University. Enjoy nuts on their own or as nutritious additions to other foods, such as salads, snack mixes, curries and baked goods. Replace foods high in saturated fat, such as fatty cheeses, creamy salad dressings and processed meats, for almonds, peanuts, walnuts or pine nuts for added heart-healthy benefits. Natural, unsweetened nut butters, such as almond and peanut butter, provide nutritious substitutes for butter and margarine on toast and whole-grain crackers.