Hypoglycemia is a condition where your blood glucose, or sugar levels are lower than normal. Glucose provides the body with fuel. When sugar is absorbed rapidly, a burst of glucose enters the bloodstream. For some people, the body over-reacts to reduce the blood sugar, resulting in levels that are too low. Symptoms include dizziness, heart palpitations and fainting.
Simple vs Complex Carbohydrates
Simple carbohydrates are rapidly absorbed by the body, causing a spike in blood sugar levels. Simple carbohydrates include, candy, table sugar, cookies, cakes, soft drinks and ice cream. Complex carbohydrates have a structure that takes more time for the body to absorb, resulting in steady, even absorption of glucose. Complex carbohydrates include pasta, grains and potatoes. A hypoglycemia diet is designed to help regulate blood sugar by focusing on complex carbohydrates and limiting simple carbohydrates.
General Guidelines
On a hypoglycemia diet, you should choose high fiber foods such as vegetables, grains and fruits. Soluble fiber slows emptying of the stomach and absorption of glucose. This delay helps prevent hypoglycemia symptoms between meals. Size and frequency of meals is also important in controlling hypoglycemia. Do not skip meals. Have three nutrient-rich meals a day and a high protein mid-morning, afternoon and evening snack between your meals. Some people require 5 to 6 small meals a day to control hypoglycemia.
More General Guidelines
You should limit fats, like whole milk and cheese; select low-fat foods, such as skim milk and low-fat cottage cheese, instead. Have low-fat yogurt and low-fat cheese in moderation. Use oils sparingly. Use sugar substitutes, such as sorbitol. Alcohol is high in calories and can trigger hypoglycemia. Limit alcohol if you have reactive hypoglycemia. Avoid caffeine because it stimulates the production of adrenaline and can worsen your symptoms. Excess body weight can alter your body's ability to regulate glucose. Your doctor may recommend reducing your body weight in this case.
Sample Hypoglycemia Menu
For breakfast, you can have a piece of fruit, 6 oz. of high fiber cereal, 8 oz. of skim milk, a slice of whole wheat toast and 1 tsp. of sugar-free jelly or 1 tsp. of margarine. Your mid-morning snack can consist of three graham crackers. For lunch, have a lean burger with lettuce and a slice of tomato, along with a salad with 1 tbsp. of Italian dressing. For your afternoon snack, have peanut butter with saltine crackers. For dinner, have 4 oz. of chicken breast, with green beans and for an evening snack, have 4 oz. of granola.
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