Low blood sugar, or hypoglycemia, is most commonly associated with diabetes. Often caused by not eating enough food -- specifically carbohydrates -- taking too much diabetes medication or being more physically active than normal, hypoglycemia can usually be controlled with dietary changes and rarely needs medical attention. Chronic low blood sugar may mean that your diabetes treatment plan needs to be adjusted -- especially if you've lost weight, which can increase your body's sensitivity to glucose.
Glucose and Insulin
To prevent low blood sugar, you need to regulate glucose and insulin production. Avoid eating too many simple carbohydrates or too much food in one sitting. Instead, create a slow and steady supply of glucose by eating small, frequent meals -- do not go longer than four hours without eating. By limiting glucose production, you'll also limit the amount of insulin your pancreas produces, since insulin is released in response to blood sugar.
Snacking
The National Institute of Diabetes and Digestive and Kidney Diseases advises that you eat snacks in addition to your regular meals, especially prior to exercising and before bedtime. Snacks should consist of complex carbohydrates and healthy fat or protein. Fiber, protein and fat slow digestion and help stabilize glucose production. High-fiber complex carbs, such as fruits, vegetables, whole grain or beans, should be included at every meal and snack. You may need to eat three meals and three snacks daily. Work with your doctor or dietitian to ensure that your meal plan contains the correct number of calories to help you reach or maintain your ideal body weight and supply adequate nutrition.
Meals
Dr. Frank Jackson of Siegalbaum/Jackson Gastroenterology says that your hypoglycemic diet should limit saturated fats and processed meat products; choose lean meats, poultry, seafood and nut butters instead. Jackson suggests limiting eggs to four per week. Use low-fat or non-fat dairy. Eat whole grains, rather than foods made from refined flours and avoid added sugars, using sugar substitutes such as sorbitol, saccharin and aspartame or unsweetened products instead. Jackson recommends avoiding both caffeine and alcohol. Alcohol can cause hypoglycemia because it interferes with your liver function and disrupts glycogen production.
Treating Hypoglycemia
Once your blood sugar starts to drop, you'll want to eat as soon as possible. The longer you wait, the lower your blood sugar will fall and the worse your symptoms will become. The NIDDK recommends starting with 15 g of simple carbs that your body can easily convert to glucose. That's 4 oz. of juice or non-diet soda, 8 oz. of milk or 1 tbsp. of honey or table sugar. Wait 15 minutes and see if that was enough to bring your glucose level up. If not, consume another 15 g of carbs. Eating too much can raise glucose levels too high and cause hyperglycemia -- high blood sugar.
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