Hypoglycemia is a condition in which your blood glucose level drops significantly below normal. The condition occurs occasionally in diabetics and is generally caused by medication or meals of small portions, delayed or skipped meals, alcohol consumption or increased physical activity. Nondiabetics also experience hypoglycemia, which for them can be triggered by the foods they eat or because of some other underlying illness. Avoiding certain foods can help you avoid hypoglycemic episodes, the National Diabetes Information Clearinghouse reports.
Signs and Symptoms
To function properly, your brain requires a steady flow of glucose, or sugar, to provide the energy it needs. In hypoglycemia, a significant drop in blood glucose level cuts off the optimal supply of glucose to the brain and can cause confusion, inability to concentrate and visual abnormalities such as double-vision or blurred vision, according to MayoClinic.com. In rare cases, hypoglycemia can trigger seizures or a loss of consciousness. Other signs of hypoglycemia not directly related to the brain may include heart palpitations, tremor, anxiety, hunger and excessive sweating. Since many of these symptoms are common in other health conditions, the only way to confirm that hypoglycemia is the cause is by checking your blood glucose level. A serum glucose level below 70 mg/dL, or milligrams per deciliter, is confirmation of hypoglycemia.
Sugar and Refined Flours
At the very top of the list of foods that hypoglycemics should avoid are sugars and refined flours, state Cheryl Chow and James H. Chow, M.D., authors of “Hypoglycemia for Dummies.” Their warning about sugar extends to all processed sugars, whether white, brown, raw or turbinado. The prohibition on refined flours includes white, bleached, unbleached and enriched flours, as well as any baked goods made from them. As a general guideline, the Chows suggest that if it looks white, it’s a safe bet to assume it’s made with white flour. Whole wheat flour and its byproducts are acceptable, but don’t be fooled by brown-looking breads that are actually white bread masquerading as a whole wheat product. If the first item on the nutrition label’s list of ingredients isn't whole wheat, pass it by.
Aspartame and MSG
Aspartame, an artificial sweetener, and monosodium glutamate, or MSG, are two widely used food additives. The main chemical ingredients in these additives are aspartate and glutamate, two amino acids that serve as neurotransmitters. Too much aspartame or MSG can cause excitotoxicity, or overactivity in the brain that can lead to cell damage or death. Carolyn Dean, M.D., author of “The Magnesium Miracle,” explains that hypoglycemics are especially vulnerable to the symptoms of excitotoxicity, so they should avoid both aspartame and MSG.
High-Glycemic Foods
Registered dietitian Meri Raffetto, author of “The Glycemic Index Diet for Dummies,” cautions that foods that rank high on the glycemic index trigger a quick surge in blood sugar levels that is followed by a quick and precipitous drop into dangerous territory for hypoglycemics. She suggests avoiding foods that rank 70 or higher on the glycemic index. Such foods -- and their glycemic index rating -- include watermelon, 72; corn chips, 74; potato chips, 75; broad beans, 79; jelly beans, 80; pretzels, 81; microwaved potato, 82; corn flakes, 83; baked potato, 85; parsnips, 97; and dates, 103.
References
- National Diabetes Information Clearinghouse (NDIC): Hypoglycemia
- MayoClinic.com: Hypoglycemia
- “Hypoglycemia for Dummies”; Cheryl Chow, et al.; 2007
- “The Magnesium Miracle”; Carolyn Dean; 2006
- “The Glycemic Index Diet for Dummies”; Meri Raffetto; 2010
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