A person with glucose level lower than normal is said to be suffering from hypoglycemia. If you are hypoglycemic, you need to keep your blood sugar level stable. If your blood sugar level drops abnormally, you can feel intense hunger, experience rapid heartbeat, nervousness, trembling, dizziness, nausea, weakness and sweating. Though most people link this condition commonly with diabetes, but many other conditions like hormonal imbalance and deficiencies of enzyme can cause hypoglycemia.
If you have been diagnosed with low blood sugar level, you should follow a diet that is high in fiber and protein and low in sugar. Also following a meal plan consisting of 5-6 small meals a day will help to keep the blood sugar level stable. Certain beverages and foods can cause hypoglycemia. You need to avoid them to keep your blood sugar level stable.
Diet For Hypoglycemia
Eat The Right Kind Of Carbohydrates
Instead of eating simple carbohydrates that are laden with sugar, honey, corn syrup and other sweeteners, choose complex carbohydrates. Simple carbohydrates are digested by the body quickly and releases glucose rapidly into the bloodstream, resulting in lowering of the glucose level.
Complex carbohydrates like whole grains take longer time to digest and don’t allow glucose levels to shoot up and down to extreme levels. Avoid refined and processed carbohydrates like white bread, white flour, biscuits, cakes, sweets and desserts. Instead eat low glycemic index carbohydrates like oatmeal, brown rice, whole wheat bread, cereals and lentils. Complex carbohydrates are good for maintaining blood glucose level. Carbohydrates are digested properly if eaten with protein.
Eat carbohydrates in combination with proteins. Protein takes even longer than carbohydrates to break down and allow you to keep your blood sugar level stable. Incorporating protein snacks in your meals will also provide you with amino acids and minerals that are essential for proper functioning of your body.
Some good options of protein that you should include in your diet are eggs, chicken, lean meats, fish, cheese, legumes, nuts and seeds. Dairy foods, particularly low fat milk and yogurt are also great sources of calcium and protein.
Fruits And Vegetables
Low carbohydrate whole fruits and vegetables contain fiber, minerals and vitamins. Fiber-rich fruits and vegetables digest slowly and hence regulates blood sugar level very well. Include low carbohydrate vegetable like broccoli, spinach, lettuce, carrots, peppers, green beans, tomatoes, leafy green vegetables, celery and cabbage in your diet.
Also include fiber and nutrient rich fruits like cherries, berries, pears, apple, citrus fruits, strawberries, grapefruit, guava, papaya etc. However, fruits containing natural sugars must be eaten in moderation.
Fats should be consumed in limited quantity to keep blood sugar level stable. Full fat dairy products should not be consumed.
Avoid drinking alcohol if you are hypoglycemic, especially on empty stomach as alcohol can cause sudden drop in blood sugar level.
Fried Snacks And Chips
Individuals with hypoglycemia should avoid eating potato chips, white bread, sugary snacks and soft drinks etc. These nutritionally poor, fried and processed items may contain sugar and trans-fats and can cause rapid rise and then sudden drop in blood sugar level. You can also meet a dietician and ask for personalized diet plan to maintain your blood glucose level properly and stay healthy.