Hypoglycemia, also called low blood sugar, causes the blood glucose or sugar to drop below normal levels in the body. Glucose is an important source of energy and comes from food. The effects on people with hypoglycemia may include feelings of weakness, dizziness, sweating, difficulty speaking, inability to concentrate, trembling and headaches. Healthy foods in the diet and good snacks are the antidote to these symptoms.
Small Meals
Eating six small meals a day instead of three big meals a day is a better way to regulate the amount of glucose in your bloodstream. Eat healthy snacks about every three hours, advises the National Diabetes Information Clearinghouse (NDIC). Include a variety of foods in your meals such as meat, poultry, fish, whole grains and carbohydrate-rich foods to help maintain a healthy source of glucose, the NDIC says.
Carbohydrates and Fiber
The best sources of carbohydrates include whole grains, vegetables, fruits and beans. They bring vitamins, minerals and fiber to the body for healthy digestion. Stay away from white bread, white rice, pastries and sugared sodas that are easily digested carbohydrates, according to the Harvard School of Public Health. They can promote weight gain and contribute to diabetes. Soluble fiber helps with food digestion by thickening the contents and bringing about slower, healthier digestion. This also helps in the absorption of glucose to prevent hypoglycemic symptoms between meals, according to the University of Iowa (UI) student services. Soluble fiber is found in oat bran, oatmeal, fruits, vegetables, whole-wheat bread and cereals.
Protein
Protein is converted into glucose by the body over a slow period of time, which helps it get into the bloodstream at a steady pace to maintain an even blood sugar level. Protein foods are recommended for each meal. Eat lean meat, skim milk, eggs, legumes, nuts and seeds for protein.
Snacks
Healthy snacks can help avoid hypoglycemic symptoms in between meals. Don't starve yourself between lunch and dinner. Eat good snacks such as wheat crackers, tuna and pita bread, trail mix, graham crackers, skim milk or peanut butter on an English muffin.
What to Avoid
Limit your intake of saturated fats. Low-fat diets help control hypoglycemic symptoms. Reduce caffeine drinks and alcoholic beverages. Drinking of alcohol has been known to cause hypoglycemia, the UI says. If you drink, limit it to one to two drinks no more than twice a week. In some cases, it might be a good idea to reduce the drinking of caffeine or alcohol at a slow pace. If you are heavily addicted to these drinks, you may experience withdrawal symptoms that should be overseen by a physician, advises Roberta Ruggiero, author of "The Do's and Don'ts of Hypoglycemia." Also, try to stick with substitute sweeteners instead of sugar.
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