Low blood sugar, known as hypoglycemia, most often occurs in people with diabetes. Not eating enough food, taking too much insulin or other diabetes medication, or increasing your activity level without adding more food to your diet can trigger it. Glucose readings less than 70 mg/dL indicate you are hypoglycemic, but you may feel physical symptoms first -- hunger, headache and shakiness may be the earliest clues that your blood sugar is low.
Causes of Hypoglycemia
Diabetes is the most common cause of hypoglycemia, but drinking too much alcohol, a tumor in your pancreas or kidney disease can cause hypoglycemia in non-diabetics. If your low blood sugar isn't related to diabetes, you'll need to treat the underlying cause of your hypoglycemia -- changes in diet may not be an effective treatment. Once your blood sugar is low, you'll need to eat something -- usually simple carbohydrates, such as sugar, which your body can quickly convert to glucose.
Hyperglycemia and Hypoglycemia
Hypoglycemia is often the result of hyperglycemia, or high blood sugar. When you consume carbohydrates that are easily digested, your body can quickly produce glucose. The faster your body produces glucose, the higher your blood sugar climbs. The flood of glucose signals your pancreas to produce insulin -- the hormone that helps move glucose into your cells for energy. But when glucose hits your bloodstream very quickly, your body often releases too much insulin. After all the glucose has moved into your cells, that excess insulin tricks your body into thinking you need more glucose. You then have low blood sugar and feel hungry, often craving sugar. This negative cycle of high and low blood sugar can exhaust your pancreas, which may not be able to keep up with the demand long-term; this can lead to insulin resistance and type 2 diabetes.
High-Fiber Carbohydrates
The first thing you must do is stop the cycle of high and low blood sugar by limiting added sugars and starches, both of which speed digestion. Don't eliminate carbohydrates -- just choose the right carbohydrates -- high in fiber and full of nutrients. Fiber slows digestion and helps stabilize glucose levels. Eat plenty of fresh vegetables, beans, fruits and real whole grains such as oatmeal or brown rice -- not refined grains. Avoid sweets and junk foods that are high in calories and carbohydrates but don't offer any nutritional value. Limit starchy vegetables such as potatoes, peas, corn, carrots and beets.
Slowing Digestion
Fiber slows digestion, but so do protein and fat. You can help control hypoglycemia by always eating carbs in combination with fat and protein. Instead of eating just a piece of fruit, combine it with a handful of nuts, a slice of cheese or some low-fat yogurt. Eat smaller meals more often throughout the day. Low blood sugar can be caused by waiting too long to eat. You may need to eat 5 or 6 times daily. If you wait too long to eat, hunger may cause you to make a poor food choice or overeat -- which could start that negative high/low blood sugar cycle.
