Although hypoglycemia, or low blood sugar levels, can be caused by certain medications, the more common cause is when blood glucose levels drop as the body overreacts to the presence of sugar in the diet, known as reactive hypoglycemia. Symptoms such as dizziness, weakness and sometimes sweating may occur an hour or so after eating a meal or snack composed of simple carbohydrates. Sweets usually are avoided to prevent this reactive drop in blood sugar.
What Causes Blood Sugar to Drop?
Blood sugar comes from digested dietary carbohydrates. When optimal blood sugar level is reached after a meal, the hormone insulin routes any extra into the cells to be stored for later use. When levels are low a few hours after eating, the hormone glucagon brings sugar out of storage into the blood. In some people, certain foods--especially high-carbohydrate foods--cause a rapid response, first raising the glucose level in the blood and then dropping it quickly. This reactive hypoglycemia occurs an hour or so after eating, causing symptoms that are unpleasant. Blood sugar does return to normal on its own. The Jackson-Seigelbaum Gastroenterology group reports, "The best way to manage reactive hypoglycemia is have glucose enter the bloodstream at a steady, even pace. This can be done with changes in eating habits."
Foods to Avoid
Simple sugars in the diet are most likely to cause this quick drop in blood sugar. Candy, honey, sweets and fruit juices are the types of food that cause a reaction. Even complex carbohydrates such as bread, pasta, rice or cereal can cause blood sugar to drop an hour or so after eating. Alcohol also leads to hypoglycemic episodes. Simple sugars do not have to be avoided completely, but they always should be eaten in combination with other foods to slow the rate at which sugar enters the bloodstream.
Foods to Include
Protein or fat will help delay the sugar absorption from carbohydrate-containing foods and beverages when combined at one sitting. Protein foods include meat, fish, chicken, beans or eggs. Fats are found in butter, margarine and whole milk dairy products. Carbohydrate foods containing fiber, such as fresh fruit or whole grain breads, are less likely to result in a blood sugar drop.
Food Combinations to Prevent Hypoglycemia
Hypoglycemic symptoms often are noticed mid-morning after a breakfast of cereal or toast, skim milk and fruit. This is an example of a high-carbohydrate meal without enough protein or fat to moderate the flow of sugar into the blood. Adding an egg or having a high fiber cereal with 2 percent milk will delay the release of digested carbohydrates from the stomach, resulting in a steadier stream of sugar into the blood. Combining turkey and bread, peanut butter with crackers, cheese on toast, or cottage cheese with an English muffin is likely to maintain a steady flow of sugar into the blood.
Timing of Meals
A small meal or snack every two to three hours usually will prevent hypoglycemic episodes. When symptoms present, a simple carbohydrate will ward off the drop in sugar, but only for about an hour. A sweet treat alone is likely to precipitate another episode. A substantial snack or meal with protein or fat must follow in a short time to prevent another drop in blood sugar.
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