Unlike hypoglycemia, reactive hypoglycemia is not linked to diabetes, but is most likely caused by hormone imbalances, such as a lack of glucagon, too much insulin or a sensitivity to adrenaline. Reactive hypoglycemia occurs between 1 and 3 hours after eating, usually doesn't require medical treatment and can often be prevented with changes to your diet. Chronic low blood sugar can signal an underlying illness, such as a tumor in your pancreas or liver damage. Always consult your doctor before making any dietary changes.
Reactive Hypoglycemia
The McKinley Health Center at the University of Illinois says that 3 out of 10 women may experience reactive hypoglycemia. It's most common in obese women younger than 45 years old. Symptoms of reactive hypoglycemia and diabetes-related hypoglycemia are the same -- hunger, light-headedness, headache, confusion, anxiety and fatigue. When blood sugar is low the only treatment is to raise blood sugar with food or pure glucose tablets. Carbohydrates can raise blood sugar quickly, but too many carbs, or the wrong kind of carbs, will cause an over-production of insulin, starting the cycle of high and low blood sugar all over again.
What to Eat
Carbohydrates have the greatest impact on blood sugar. Avoid sugar and simple carbohydrates; choose high-fiber nutrient-dense carbs such as legumes, vegetables, fruit and whole grains instead. The goal is to stabilize and regulate digestion and therefore the speed in which glucose hits your bloodstream. Slow digestion with fiber, fat and protein. Every time you eat, your meal or snack should be a combination of complex carbohydrate, lean protein and healthy fat.
How to Eat
Eat every two to three hours. The longer you wait between meals, the more likely you are to experience low blood sugar. Eat small meals, to avoid consuming too many calories and gaining weight. Because excess body fat interferes with the way your body uses insulin, maintaining a healthy body weight will help treat reactive hypoglycemia. Limit simple sugars, especially in beverages; drink water or decaffeinated coffee and tea. Caffeine and alcohol should be used in moderation, if at all. Increase your fluid intake, especially as fiber intake increases; this will help avoid gastric distress and constipation.
Reactive Hypoglycemia Foods
Eat small meals/large snacks that combine high-fiber carbs, lean protein and unsaturated fat every two to three hours. Try eating bean soup with whole grain crackers; cottage cheese or yogurt with fruit and nuts; turkey, chicken or tuna sandwiches on whole wheat bread; salads with beans and cheese, nut butter with whole grain crackers and fruit or oatmeal and a hard-boiled egg. You may need to eat between six and eight times daily. It's especially important to eat before and after exercising, as physical activity will use glucose and can send blood sugar plummeting.
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