Fruit has long been a controversial topic among physicians and dietitians who work with hypoglycemic patients. With too few fruits, the body can develop vitamin deficiencies, and too many fruits can cause sharp changes in blood sugar, which leave hypoglycemics fatigued, dizzy and weak. Many hypoglycemics are uncertain what fruits they can eat and under what conditions. While medical debates continue, many guidelines exist to help an individual decide which fruits best contribute to his health.
High-Protein Diet
Doctors used to advocate a high-protein diet for hypoglycemics, which included very little fruit, according to the Physicians Committee for Responsible Medicine. Some schools of thought still advocate this practice, claiming that slow-digesting proteins provide fewer spikes in blood sugar. However, many doctors abandoned this practice after finding that excessive consumption of meat can cause other health problems, such as diabetes and heart disease.
Complex Carbohydrate Diet
Dr. Frank W. Jackson, of Jackson Siegelbaum Gastroenterology recommends that hypoglycemics reduce or eliminate simple sugars, which break down into glucose more rapidly than other forms. Fruits are a common source of simple sugar, but they also include soluble fiber, which causes them to pass through the digestive system more slowly than other simple sugars. Consequently, he advises that hypoglycemics eat fruit in moderation and choose fresh fruit, which contains the highest amount of soluble fiber, over canned or dried fruit.
Glycemic Index
Hypoglycemics can select their fruits based upon the glycemic index, which describes how foods are likely to affect an individual's blood sugar. Fruits with a low or moderate glycemic index, such as grapefruits and peaches, are not as likely to raise a person's blood sugar as sharply as those with a high glycemic index, such as bananas and watermelons. However, Dr. Maria Collazo-Clavell on Mayo Clinic.com writes about concerns with the glycemic index. Although it can be a helpful tool, it does not take into consideration other factors that affect blood sugar, such as how foods react with each other, how they were prepared or how much was eaten.
Adjusting Your Diet
Because people's bodies work differently, fruits that are acceptable for one person to eat may be detrimental to another. Talk to your doctor about what fruits are right for you. Generally, dried fruits and fruits canned in syrup are poor choices, while low-glycemic fresh fruits are acceptable. Food journals, in which you record what you ate and how you felt that day can help you identify which fruits trigger a negative blood sugar reaction so that you can adjust your diet accordingly.
References
- Physician's Committee for Responsible Medicine: Hypoglycemia and Diet
- Jackson Siegelbaum Gastroenterology; Hypoglycemia; Frank W. Jackson
- University of Wisconsin Center for Integrative Medicine: Glycemic Index
- Mayo Clinic; Is the glycemic index diet useful for people with diabetes?; Maria Collazo-Clavell; March 2010
- The Hypoglycemia Support Foundation, Inc.; The Importance of Individualizing your Hypoglycemia Diet; Roberta Ruggiero
