When blood sugar levels are lower than normal it is known as hypoglycemia. A hypoglycemia diet involves including certain foods while avoiding others. Read more about it here.
When the blood glucose level falls lower than normal the condition is known as hypoglycemia. Certain diseases like some kinds of tumors and liver disease cause a certain type of hypoglycemia, known as organic hypoglycemia, which usually need surgical or medical treatment. However, there is another kind of hypoglycemia, which affects some people in whom the body responds in a different manner when food is digested.
Some types of foods are digested as well as absorbed swiftly, which results in a sharp spike of glucose in the bloodstream. While the body adjusts quite smoothly to this spike in most people, in some people there is an over-reaction, and a process is set off to lower the blood glucose, resulting in a sharp drop in the blood glucose level. The body then releases adrenaline in order to increase the blood glucose level. This is referred to as Reactive Hypoglycemia, wherein the body simply over-reacts. This usually takes place about 1-3 hours after a meal. Reactive hypoglycemia can be managed by having glucose getting into the bloodstream at an even and steady pace, which can be done by changing eating habits and devising a hypoglycemia diet.
When there is a fall in the blood glucose level, the consumption of carbohydrate containing foods can increase it back up, hence a snack or a meal should be eaten. Some people think that eating a candy bar or drinking a sweet carbonated beverage is the obvious solution. However, these foods are made up of simple sugar, which will cause a spike in the blood glucose level and a corresponding sharp fall, thus resulting again in hypoglycemia.
A better choice would be eating foods that comprise of complex carbohydrates such as cereal, bread, soft pretzel, bagels, or whole grain crackers. The body derives glucose from foods that are made of complex carbohydrate over a longer period of time, therefore there is less fluctuations in the blood glucose level. For example, any food made with grain, such as whole wheat bread along with cheese, or any other protein-cum-fat food, is the best combination to eat if you have a tendency for hypoglycemia. This is because the protein and fat slow down the process of digesting the carbohydrate, thus stabilizing the blood glucose level in the body.
The aim of a hypoglycemia diet is to slow down the absorption of food. Given below are a few tips for a hypoglycemic diet:
Carbohydrates should not be eliminated from the diet. Instead, the consumption of complex carbohydrates should be increased. Complex carbohydrates are absorbed at a slower rate compared to simple carbohydrates and hence do not cause the quick fluctuations in blood sugar levels. Some of the complex carbohydrates are legumes, vegetables, whole grain rice, pasta, cereals and breads.
Stay away from foods comprising of simple carbohydrates like soda pop, pastries, cookies, cakes, candy, pies, molasses, honey, table sugar, jellies, and jams.
Increase the consumption of high fiber foods. Fiber is the undigested part of grains, legumes, vegetables and fruits. When these foods are eaten the carbohydrate is absorbed more slowly, thus preventing the sharp spikes and lows of blood sugar that is characteristic in hypoglycemia. Some of the sources of soluble and insoluble fiber are whole grains such as cereals, bran, brown rice, and wheat; vegetables like cauliflower, broccoli, Brussels sprouts, and cabbage; root vegetables like potatoes, sweet potatoes, carrots, and beetroots; fruits like apples, strawberries, and citrus fruits; dried beans, peas and other legumes.
Instead of drinking fruit juice, it is better to eat the whole fruit, whether fresh or canned. The fiber in the fruit slows down the absorption of sugar.
It is advisable to have smaller meals interspersed with snacks.
It is best to avoid beverages and foods that contain caffeine because it causes similar symptoms as hypoglycemia, thus worsening your condition.
Alcoholic beverages should be avoided, as alcohol causes a drop in blood sugar levels, especially if taken on an empty stomach.
It is advisable to get your body weight down to optimum levels according to your height, as excessive weight can hinder the body’s ability of using insulin.
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