Reactive hypoglycemia is a type of low blood sugar that occurs soon after eating, usually within two to three hours. Although reactive hypoglycemia has the same symptoms and requires the same treatment as diabetic hypoglycemia, the cause is quite different. Reactive hypoglycemia is most likely caused by a hormonal imbalance -- specifically a lack of glucagon, the hormone that helps regulate blood sugar. It can also be caused by an overproduction of insulin, which can occur if you have a tumor in your pancreas. Dietary changes, including choosing high-fiber carbohydrates low on the glycemic index can help prevent reactive hypoglycemia.
Reactive Hypoglycemia and Carbohydrates
You can prevent hypoglycemia by choosing high-fiber complex carbohydrates. Fiber slows digestion, which will slow the production of glucose, creating a slow and steady supply of energy. The glyecmic index, or GI, ranks carbs on a scale of 1 to 100; the lower a food scores on the GI, the more slowly it is digested and the less impact it has on blood sugar. Foods that score 55 or less are low-GI foods and should comprise the bulk of your carbohydrate choices.
Potatoes and the GI
Simple carbohydrates, including sugar and starch, are quickly digested and converted into glucose, causing a rapid rise -- and often equally dramatic drop -- in blood sugar levels. The higher the starch content, the higher a food will score on the glycmeic index. White potatoes are much higher in starch than sweet potatoes and score higher on the GI. Because cooking method affects starch content, mashed and steamed potatoes are medium-GI foods, while a baked white potato is a high-GI food, scoring 85 on the GI. In comparison, a baked sweet potato is a low-GI food, but just barely -- scoring a 54 on the GI.
Slowing Digestion
In addition to choosing low-GI foods to prevent reactive hypoglycemia, you can help regulate glucose and insulin production by slowing digestion further with protein and fat. Eating a combination of protein, fat and fiber will prevent a surge of glucose from hitting your bloodstream. Instead of eating a plain baked sweet potato, you could add protein -- perhaps roasted chicken or a piece of poached salmon, and healthy fat, such as a drizzle of olive oil.
Other Dietary Changes
Eat more often to prevent low blood sugar. Small meals and large snacks every two to three hours will ensure you always have a readily available supply of glucose. Every time you eat, include all three macronutrients -- protein, fat and carbohydrates -- using the glycemic index as a guide for choosing your carbohydrates. Be calorie-conscious; because you may be eating more often, you'll want to eat less food at each sitting. Excess body fat can decrease insulin sensitivity and lead to other health problems.
References
- MayoClinic.com: Reactive Hypoglycemia -- What Can I Do?; Maria Collazo-Clavell, M.D.; October 2010
- McKinley Health Center, University of Illinois at Champaign-Urbana: Reactive Hypoglycemia
- Reactive Hypoglycemia; Symptoms, Diabetes and Diet
- South Beach Diet Plan: Glycemic Index Food Chart
- Glycemic Index: About the Glycemic Index
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