Hypoglycemia occurs when your blood sugar drops below 60 g/dL. If you have hypoglycemia, you probably have a problem handling the amount of carbohydrates you consume. You will find there are many different hypoglycemia diets, but most have the same basic guidelines. Low blood sugars may occur from certain medications, skipping meals, exercising vigorously without eating or from hormonal disorders.
Avoid Alcohol
Drinking alcohol interrupts the liver from producing glycogen, which is how carbohydrates are stored in your body. Hypoglycemia is likely without these stores. Be careful if you do choose to drink alcohol, because hypoglycemia may feel like being intoxicated. Eat food containing carbohydrates with alcohol if you decide to drink.
Moderate Intake of Carbohydrates
This may sound contradictory, but if you eat an excessive amount of carbohydrates, it causes an increase in the amount of insulin produced. If you have reactive hypoglycemia, the pancreas produces too much insulin in response to a high carbohydrate meal. Concentrated carbohydrates, such as sweets, rice, pasta and potatoes, are absorbed quickly and will cause a high spike and fall in blood sugar.
Small Frequent Meals
Since blood sugar has a tendency to fall quickly, eating frequently will help keep blood sugars at a normal level. Three meals and two snacks usually are adequate. Make sure you have a snack one to two hours before bedtime, so your blood sugar stays normal throughout the night.
Balanced Meals
Having some carbohydrate, fat and protein at each meal and snack will help normalize blood sugars. Fat helps slow down digestion. At meals, fat and protein will help slow the digestion of carbohydrates and reduce the spike and fast drop in blood sugar. Carbohydrates will give your body the energy it needs to keep blood sugars normal.
Incorporate Fiber
Fiber helps slow digestion, which also means it slows down the absorption of carbohydrates. If you increase your fiber intake, do it slowly and make sure you drink enough fluid to avoid constipation. Choose whole grains, fresh or frozen fruits and vegetables and legumes to help increase fiber in your diet.
Warning
If you have been diagnosed with hypoglycemia, you should carry a snack with you at all times. This snack should have carbohydrates and fat, such as peanut butter crackers. Eat them if you feel like you are having a low blood sugar moment. Talk with your doctor if you feel you have hypoglycemia.
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