1. Learn About Low Blood Sugar
Hypoglycemia (HG) or Low Blood Sugar (LBS) is when the blood glucose levels in the blood are too low, resulting in the need to keep blood sugar levels stabilized in order to prevent negative symptoms. Fortunately, hypoglycemia is closely linked to diet regulation, and can be greatly improved and helped with proper nutrition and planning. HG is triggered either by not eating frequently enough or eating too many sources of simple sugars, both of which can cause blood sugar levels to plummet. In order to plan meals for hypoglycemia, it's important to know which foods to avoid and which to enjoy. Research has shown that the ultimate goal is to eat a diet high in complex carbohydrates, low in all sugars, high in healthy proteins, and low in fat.
2. Choose the Right Carbs
It is vital to eliminate simple sugars from the diet entirely when creating an HG meal. Concentrated sugars and simple carbohydrates are foods generally thought of as "sweets," such as sugar, baked goods, candies, fruit juice, honey or soda. In addition, starches like potatoes, rice, corn, white pasta and white breads, are all converted quickly into glucose in the bloodstream, causing the onset of symptoms. Be carefully to check all food products and package labels for words that denote sugar, like high fructose corn syrup, fructose or corn sweetener, and choose sweets made specifically with substitute sweeteners. Try to cut all intake of sugar as part of meals- aiming instead to keep small amounts only for occasional indulgence (when eaten along with protein and fiber). Better yet, try choosing natural sources of complex carbohydrates instead, like fiber-rich breads and pastas, whole grains, and raw colorful produce.
3. Bump Up Protein and Fiber
After deciding upon complex carbohydrates in your meal plan, it is important to include two things in every HG meal or snack: lean protein and soluble fiber. A diet high in proteins calls for lean sources of animal meats, such as skinless chicken, turkey, or fish, and fresh plant proteins such as beans, legumes, and even sugar and preservative-free peanut butters. If choosing soluble fibers, eat natural sources of fiber that slow down digestion, such as fresh fruits, vegetables, and whole grains (instead of fruit juices or canned varieties with sugar additives). Naturally grown, raw foods are generally the best choice when eating for hypoglycemia, and all store-bought products should be checked for added preservatives and chemicals.
4. Cut Fat and Caffeine
A low-fat diet has been proven to aid in symptoms of HG, so cut back on fat intake when picking meals. For example, cooking oils, high-fat dairy and cheese, fatty meats, or large quantities of eggs should be avoided. It is also important to cut back on all alcohol and caffeine ingestion, as both have been proven to contribute or even cause hypoglycemic episodes. Instead, aim to drink water with all meals, and time your dining appropriately. Plan HG meals as less food that is eaten more frequently, aiming for 5 to 6 small meals at a constant rate through the day, or 3 larger meals with multiple snacks. Try to eat first thing in the morning after waking, and continue to eat small, protein-rich, high-fiber, simple carbohydrate meals and snacks throughout the rest of the day.
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