Irritability, hunger, shakiness, anxiety, confusion and sweating can derive from hypoglycemia, or low blood sugar. Although anyone can experience it, hypoglycemia is often linked with diabetes -- a chronic disease that affects the way your body produces or responds to the hormone insulin. All foods are typically allowed within a hypoglycemia-friendly diet when consumed in proper amounts. Emphasizing particular foods, however, and eating balanced meals at regular time intervals, may help manage your symptoms.
Oats, Barley and Legumes
Oats and barley are whole grains, meaning they contain all nutritious parts of the grain. Legumes, such as split-peas, beans and lentils, are rich plant-sources of protein and fiber. Oats, barley and legumes are top sources of soluble fiber, which can slow the rate at which sugars from food enter your blood sugar, according to the University of Maryland Medical Center, and help improve blood sugar levels throughout the day. For heightened benefits, consume old-fashioned oatmeal or pearled barley instead of sugary cereals or enriched bread or pasta. Nutritious legume-based dishes include low-fat vegetarian chili, split pea or lentil soup, steamed soybeans and chilled bean salad.
Lean Protein-Rich Foods
Protein sources high in saturated fat, such as red meat, can increase your risk for type 2 diabetes, obesity and heart disease, when consumed in excess. For improved blood sugar control and positive heart health, the American Diabetes Association recommends pairing complex carbohydrates, such as whole grains, with lean protein at each of your meals. Valuable options include low fat milk and yogurt, fish, skinless white meat poultry, extra lean red meat, egg whites and tofu. For a balanced breakfast, prepare your oatmeal with low-fat milk instead of water. For lunch or dinner, top whole grain breads, rice or pasta with baked or broiled chicken, turkey or fish.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, such as vitamins A and C, which promote your body's ability to resist diseases and infections. Increasing your antioxidant intake may also help reduce symptoms of hypoglycemia, according to the UMMC. Choose colorful, fresh fruits and vegetables, which tend to provide the most antioxidant benefits, and fewer juices and sweetened fruit, which may offset your blood sugar. Fruits and vegetables particularly rich in antioxidants include berries, citrus fruits, tomatoes, bell peppers, broccoli, Brussels sprouts, leafy greens and winter squash.
Plant-Based Fats
Plant-based fat sources, such as nuts, seeds, avocados and vegetable oils, provide heart-healthy alternatives to butter, margarine and high-fat sauces and cheeses. Nuts and seeds also provide valuable amounts of fiber, which promotes blood sugar control, and the antioxidant vitamin E. For reduced inflammation, the UMMC recommends that people prone to hypoglycemia consume omega-3 fatty acids. Ground flaxseed, walnuts and canola oil are top plant sources of omega-3 fats.
