Hypoglycemia, or low blood sugar, can occur if you skip a meal, don't consume enough calories when eating, exercise too intensely or take too much diabetes medication. Although hypoglycemia doesn't cause serious health problems, it can make you feel irritable, anxious, shaky, dizzy, confused, hungry and cause a headache. Dietary changes that help slow digestion and regulate glucose production -- such as eating fewer simple carbohydrates and more healthy fats -- can prevent future episodes of low blood sugar.
Hypoglycemia and Hyperglycemia
High blood sugar, or hyperglycemia, happens when you eat too much food, too many simple carbs such as sugar, aren't as active as you normally are, or don't take enough insulin or diabetes medication. High blood sugar signals your pancreas to release a flood of insulin, often so much that it can result in low blood sugar. Hypoglycemia occurs because too much insulin is left circulating in your bloodstream after the glucose has been moved into your cells. This negative cycle of high and low blood sugar can lead to obesity and insulin resistance.
Digestion and Blood Sugar
Foods that slow digestion help to regulate glucose production. The more slowly your body can convert food into glucose, the more stable your blood sugar levels remain. No sudden spike in blood sugar means no equally dramatic drop. Fiber, protein and fat all slow digestion. Choose high-fiber complex carbs, lean proteins and unsaturated fat. Foods that slow digestion help you feel full faster and stay full longer; which can lead to an overall reduction in caloric intake and possibly weight loss.
Carbs, Fat and Diabetes
When you lower your carb intake by eliminating sugar, lost calories must come from somewhere -- either fat or protein. If you have diabetes, a high-protein diet may strain your kidneys; protein digestion is difficult for your kidneys. Increasing your fat intake can help you feel satisfied, regulate blood sugar by slowing digestion and even help you lose weight. According to study published in "The Journal of Clinical Endocrinology and Metabolism" in April 2003, cutting carbohydrates -- not fat -- resulted in better weight loss and did not raise cholesterol levels or increase risk of heart disease in healthy women. "The New England Journal of Medicine" published a study in May 2003 showing that obese diabetics lost more weight, improved glucose control and lowered triglyceride levels by eating a low-carb, not a low-fat, diet.
Healthy Fat Choices
Diabetes increases your risk of heart disease, especially if you have uncontrolled blood sugars -- chronic high blood sugar levels can weaken and damage blood vessels. Certain types of fat, saturated and trans fats, are associated with an increased risk of heart disease and high low-density lipoprotein cholesterol levels. When increasing your fat intake, choose monounsaturated or polyunsaturated fats. Omega-3s are a type of polyunsaturated fat that may be beneficial to your heart. Limit red meat consumption and eat fish or seafood instead. Choose low-fat and nonfat dairy products and use olive oil instead of butter.
References
- National Institute of Diabetes and Digestive and Kidney DIseases; Hypoglycemia; October 2008
- EndocrineWeb; Treatment of Diabetes: The Diabetic Diet; James Norman, M.D.; March 2009
- "The Journal of Clinical Endocrinology and Metabolism"; A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women; B.J. Brehm, et al.; April 2003
- "The New England Journal of Medicine"; A Low-Carbohydrate as Compared With a Low-Fat Diet in Severe Obesity; F.F. Samaha, et al.; May 2003
- American Heart Association: Know Your Fats
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