Hypoglycemia, also called low blood sugar, occurs from low glucose levels in your blood. Your brain needs a steady supply of glucose. Inadequate amounts may result in such symptoms as heart palpitations, anxiety, tremor, sweating and hunger. Serious effects include confusion, abnormal behavior, visual disturbances and even seizures or loss of consciousness. Diabetics and non-diabetics can have hypoglycemia. Proper nutrition helps control the condition. If you have symptoms of hypoglycemia, see your doctor for dietary and medical advice.
Foods to Avoid
Avoid refined foods, including refined white breads, pastas and sugar, as well as sugar-laden snacks and desserts. Limit or eliminate trans fat from your diet. Trans fat has been used in commercially processed foods, such as snack cakes and cookies, French fries, onion rings, doughnuts and other processed foods. Avoid alcohol and tobacco. Reduce your intake of caffeine. Instead, substitute decaffeinated beverages or unsweetened fruit juice.
Proteins, Carbohydrates and Fats
Enjoy protein foods and complex carbohydrates to release glucose slowly and consistently into your bloodstream for sources of energy, Jackson Siegelbaum Gastroenterology recommends. Limit your intake of meats and dairy products, which have highly saturated fat content. Choose fish, lean meat, skinless poultry, fish and low-fat or nonfat dairy products for your protein and energy needs. You can also get protein sources through legumes, nuts and seeds. Complex carbohydrates include fruits, vegetables and whole grains, such as pasta, high-fiber cereal and whole-grain bread. Avoid simple carbohydrates, including candy, table sugar, cookies, cakes, ice cream and soft drinks. Simple carbohydrates digest rapidly, allowing glucose to absorb quickly into the bloodstream, causing hypoglycemic symptoms to occur. If you must eat sweets, use sugar substitutes.
Soluble Fiber
Soluble fiber, found in legumes, oat products and fruit, has a gel-like quality to slow digestion and absorb glucose, helping to prevent hypoglycemia symptoms between meals. Soluble fiber slows absorption of sugars during the day to help regulate blood sugar. Choose fresh fruit or fruit canned without added sugar or syrup. Whole fruit contains more fiber than fruit juice, which loses fiber during the juicing process. Have 1 to 3 tsp. flaxseed or oat bran before meals for soluble fiber sources, the University of Maryland Medical Center recommends.
Meals
A hypoglycemic diet may include three well-balanced meals a day or five to six smaller well-balanced meals throughout the day. Aim for a slow and even release of glucose into your bloodstream. If you find after a while you still have symptoms after eating three meals a day, try small frequent meals during the day. You can include healthy snacks, such as fruit or low-fat cheese, between meals in the morning and evening. When cooking and preparing meals or salads, use unsaturated vegetable oils, including olive, canola, peanut, corn, sesame, soybean and safflower oils.
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