Headaches, fatigue, hunger and a craving for sweets are the first signs of low blood sugar or hypoglycemia. When glucose levels drop, your body signals your brain that it needs energy and your brain triggers hunger -- usually for foods that you can easily convert to glucose such as sugar and starch. The only treatment for low blood sugar is to eat but you can prevent these episodes with dietary changes.
Hypoglycemia, Glucose and Insulin
Hypoglycemia occurs when there is too much insulin in your bloodstream and not enough glucose. Possible causes are not eating enough, taking too much additional insulin, waiting too long between meals or too much exercise; however, the most common cause is an overproduction of insulin in response to eating too many simple carbohydrates. When you eat foods your body can quickly convert to glucose, blood sugar rises dramatically. In response, your pancreas floods your bloodstream with insulin to move glucose into your cells. If too much insulin is left in your bloodstream after the glucose is gone, it triggers hypoglycemia, fooling your brain into thinking you need more glucose. Because glucose not used right away for energy is stored as fat, this cycle of glucose and insulin production can lead to weight gain and more serious health problems.
Hypoglycemia and Carbohydrates
The best way to prevent low blood sugar is to prevent high blood sugar. Limiting sugar and starch -- simple carbohydrates -- will help prevent hyperglycemia. Hyperglycemia is high blood sugar resulting in too much glucose in your bloodstream, which leads to an inevitable sugar crash. You do not need to follow a low-carb diet to fight low blood sugar, but you do need to choose complex carbohydrates that slow digestion and provide essential nutrients. Eat high-fiber carbs such as vegetables, legumes, fruits and whole grains instead of foods with added sugars and empty calories. All meals and snacks should contain the "right" carbs; but try not to eat carbs by themselves -- always with protein and/or fat to slow glucose production.
Hypoglycemic Menu Ideas
Breakfast may be oatmeal with a hard-boiled egg or yogurt or cottage cheese with fruit. Try a salad with beans, cheese or turkey and multi-grain crackers, tuna or chicken sandwiches on whole-wheat bread or a bowl of lentil soup for lunch. Dinner may be poached salmon with spinach and a small baked sweet potato. Snacks could be peanut butter and half an apple, hummus and pita or celery and cream cheese. Pay attention to portion control -- too much food, no matter how healthy -- can still spike glucose levels.
Slowing Digestion and Other Tips
One of the reasons that high-fiber carbs help prevent hyperglycemia is that fiber slows digestion. The slower food is absorbed, the slower the production of glucose and the less insulin your pancreas will release. Both protein and fat also help slow digestion -- so ideally your meals should contain a combination of complex carbs, lean protein and healthy fat. Instead of eating just a piece of fruit, add a handful of nuts or a serving of nonfat yogurt. Eat every three or four hours to help keep glucose levels stable; meals may be smaller since you'll be eating more often. Limit alcohol, which can cause low blood sugar.
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