People who have low need to eat certain foods and eliminate or reduce others. It is important to eat frequently to help maintain your blood sugar levels. Be proactive about eating, and you will find that you rarely experience the effects of low blood sugar.
Sugar
One important change that should be made to a hypoglycemic's diet is to reduce or eliminate sugar. Sugar, especially refined sugar (think junk food and white bread), triggers the body's insulin response and causes a drop in blood sugar.
If you do eat sugar, make sure it is only a small amount and is accompanied by fat or protein. Protein and fat slow the body's reaction to the sugar. Protein is the better choice of the two, and sources of protein usually contain some fat.
Complex Carbohydrates
Instead of eating refined sugar and junk food, eat complex carbohydrates. These are foods such as potatoes, brown rice and whole grains. Fruit does trigger an insulin response, so be sure to eat it with a source of protein to help limit the dip in blood sugar.
Protein
It is important to eat more protein and fewer carbohydrates than the average person. Good sources of protein are lean meats, fish, beans, low-fat dairy products, eggs, nuts and seeds. String cheese makes a great snack and provides some protein. It's ideal to include some source of protein with each meal or snack.
Eat frequently throughout the day, about every three hours. Make sure you eat within a few minutes of waking up, or you will experience a crash in your blood sugar because it has been hours since you last ate. Eating frequently helps keep your blood sugar levels steady. You don't need to eat large meals each time. You probably will want to eat four or five smaller meals and a few snacks throughout the day.
Always carry snacks with you such as crackers and cheese or peanut butter or nuts. These things don't need to be refrigerated and don't take up much space, so they are convenient. You should also keep something with you that is high in sugar (such as a candy bar) to eat in case you experience low blood sugar. It's important to get your blood sugar back up quickly in the event of a crash.
Other Things to Avoid
You should avoid cigarettes and limit alcohol. Be especially careful of consuming fruity mixed drinks, as they contain very high amounts of sugar. You may experience stronger feelings of inebriation when you are drinking and have low blood sugar.
Don't drink fruit juice. Fruit juice is very high in sugar and has no protein to offset the effects of the sugar. The same goes for regular soft drinks and sweet tea; these will quickly trigger a crash in blood sugar.
Consider consulting a nutritionist or registered dietitian to create a meal plan for you. This will help eliminate any confusion that you may have about what to eat, how much and how frequently.
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