Hypoglycemia is a condition that is characterized by abnormally low blood sugar levels and symptoms such as fatigue, dizziness, sweating, tremors, rapid heartbeat, anxiety, irritability, confusion, mental disturbances, insomnia, cravings for sweets, constant hunger and lightheadedness. Although hypoglycemia can be inherited, it is most often precipitated by an inadequate diet. Dietary modifications may help reduce or eliminate your hypoglycemic symptoms. However, talk to your health-care practitioner before making any radical changes to your diet.
Reduce or Eliminate Simple Sugars
According to the Physicians Committee for Responsible Medicine website, a hypoglycemia diet should be similar to an anti-diabetes diet. The most important thing you can do is to reduce or eliminate your intake of simple sugars, including white sugar, brown sugar and high fructose corn syrup, and all products that contain these sugars. In addition soda, alcohol and fruit juice are all high in sugar and should be avoided. The problem with these foods is that their consumption causes rapid rises in blood sugar levels. In response to the elevated blood sugar levels, your pancreas releases too much of the blood-sugar regulating hormone insulin, which subsequently causes your blood sugar levels to drop too low.
Increase Your Intake of High-fiber Foods
Fiber helps regulate blood sugar levels by slowing the absorption of sugars from foods into your blood stream. Certified nutritionist Phyllis Balch and Dr. James Balch, authors of "Prescription for Nutritional Healing," recommend consuming a high-fiber diet that is rich in vegetables. According to the Balches, broccoli, carrots, artichokes, raw spinach, squash and string beans are especially beneficial for the management of hypoglycemia. You should also emphasize complex carbohydrates for their fiber content, and good sources include legumes, beans, brown rice, oats and whole grains. In addition, the Canadian School of Natural Nutrition recommends reducing your intake of processed foods and highly refined foods, such as white bread, bagels, white pasta and croissants, because these foods are stripped of fiber and lead to blood sugar fluctuations.
Modify Your Eating Habits
In addition to reducing and emphasizing certain foods, your eating habits can also influence your hypoglycemia symptoms. Although fruits are healthy in moderation, they are not recommended first thing in the morning on an empty stomach, unless you combine them with a protein or complex carbohydrate type food. In addition, you should eat frequent small meals and never go longer than three hours without consuming something.
Test for Hidden Food Allergies
Speak to a health-care practitioner about the possibility of food allergies, because hidden food allergies can often cause or exacerbate hypoglycemic symptoms, according to the Balches. An allergy to milk is considered the more common food allergy in hypoglycemics, but foods such as gluten, sugar, coffee, citrus fruit, strawberries, eggs, soy and chocolate are also problematic to many individuals with endocrine disorders such as hypoglycemia.
References
- Physicians Committee for Responsible Medicine: Hypoglycemia and Diet
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC, and James F. Balch, MD; 2003
- "Pathology and Nutrition"; Canadian School of Natural Nutrition; 2008
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