Hypoglycemia is also known as low blood sugar, and it can occur in both diabetics as a result of insulin medications or in nondiabetics as a result of dramatic low swings in blood glucose levels. Symptoms can include shaking, dizziness and light-headedness. These episodes often occur several hours after a meal. Though consuming simple sugars can help restore blood glucose levels to normal after experiencing an episode of hypoglycemia, a daily diet full of proper carbohydrates and timing meals can prevent them.
Glycemic Index
The glycemic index, or GI, ranks foods based on how they affect blood glucose levels. All foods are compared to glucose or white bread, which are the simplest forms of sugar and carbohydrate; this means they are easily broken down by the body, almost immediately affect your blood sugar levels and do not provide sustained blood sugar levels. Thus, high-GI foods raise blood glucose more than low-GI foods.
Planning Meals Using the GI
According to the American Diabetes Association, you need to pair high-GI foods with low-GI foods in order to even out your consumption of glucose and thus the effect it has on your blood sugar levels. For example, low-GI foods such as whole grain breads or beans should be paired with high-GI foods such as sugar-containing jam, white bread or other simple carbohydrates. Foods that do not contain carbohydrates do not have a GI rating, so are not accounted for in the GI rating system.
Portion Control
Another important aspect of controlling blood sugar levels and preventing dramatic highs and lows is simply paying attention to the portions you eat of GI-rated foods. Though a food may be rated as low or medium on the GI scale, eating more of it will still affect your blood sugar levels. Similarly, small amounts of high-GI foods are probably OK to eat, but finishing off a bag of candy in one sitting can be disastrous to your immediate and extended blood sugar levels.
Meal Timing and Other Precautions
Reactive hypoglycemia, or that which occurs a few hours after a meal, can be prevented by consuming frequent, small meals throughout the day. Any hypoglycemic should eat at least every three hours. You should also avoid eating sugary snacks or drinking alcohol on an empty stomach and ensure that your diet includes plenty of high-fiber and fresh foods.
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