Hypoglycemia is caused by an over-production of insulin, which moves available glucose from your blood into your cells, resulting in low blood glucose. If you're diabetic, taking too much additional insulin can cause hypoglycemia. Most people who experience low blood sugar are diabetics, or insulin-resistant; but other causes of hypoglycemia include certain medications, hormonal imbalances and some kinds of tumors. If you are not diabetic but have chronic episodes of low blood sugar, you'll need to work with your doctor to treat the underlying cause. For diabetics, simple adjustments in diet should solve the problem.
How Does Low Blood Sugar Happen?
Low blood sugar often follows a period of high blood sugar, as your body strives for balance but over-compensates. When you eat sugar and other simple carbs, your blood sugar quickly rises. Your pancreas produces insulin to move glucose from your blood into your cells for use as energy, but when glucose rises very rapidly your pancreas often releases too much insulin. The excess insulin causes hypoglycemia -- the swift removal of excess glucose from your blood that can produce confusion, heart palpitations, anxiety and hunger, according to MayoClinic.com. Many people with hypoglycemia crave sweets when blood sugar drops.
The "Right" Carbohydrates
Sugar and foods that your body can quickly convert to sugar, such as pasta, bread and juice start the cycle of high and low blood sugar. You don't need to limit your carb intake, but you do need to choose carbs that have less impact on blood sugar to help prevent hypoglycemia. High-fiber vegetables, beans, whole grains such as oatmeal and brown rice and fruit are good choices. Avoid foods made from white flour and added sugars -- especially in beverages. The faster a food moves through your digestive system, the faster it raises glucose levels.
Timing
Eating small frequent meals will stabilize glucose and help prevent hypoglycemia. Eating every 3 to 4 hours may prevent blood sugar levels from dropping too low and stop you from becoming too hungry, which often leads to overeating. You'll also want to time your eating and exercise. Physical activity burns glucose. The National Institute of Diabetes and Digestive and Kidney Diseases recommends a snack before working out and monitoring your glucose more often after exercising. Your blood sugar can be affected up to 24 hours after an intense workout.
Protein and Fat
To control hypoglycemia, eat foods that slow digestion. Slow digestion ensures a level rise in glucose and small amounts of insulin being released into your bloodstream. Choosing high-fiber complex carbs is important, but so is eating lean protein and healthy fat. Both fat and protein slow digestion; ideally, every meal or snack will include a combination of all three macronutrients. Maintaining a healthy body weight helps your body use insulin more effectively. If you need to lose weight, controlling glucose and insulin levels may help you eat fewer calories by reducing hunger and cravings.
