Using Diet to Regulate Hypoglycemia (Low Blood Sugar)

I was diagnosed with hypoglycemia several years ago. I have never been on any type of medication; however, I have managed to keep my blood sugar under control through diet. If you have been told that you are hypoglycemic, your doctor may have already discussed the importance of diet with you. What some people may not know is that anyone can have an episode with symptoms relating to a drop in blood sugar levels. In either case, what you eat -- and do not eat -- can help to level out your blood sugar (or glucose) levels, leading you to feeling better.

There are numerous symptoms associated with hypoglycemia. Some can be as mild as a feeling of fatigue and/or an inability to concentrate. Sometimes sweating, shaking, and dizziness can occur. There are some hypoglycemics who develop migraines. Others believe that some nervous disorders and anti-social behavior can be attributed to low glucose levels. Personally, I know when my glucose levels have dropped when I begin to feel fatigued, develop a slight case of double-vision, and start to feel shaky. (My daughter says that she can just look at me and tell that my glucose has dropped.) The reason for this drop in glucose can usually be attributed to the fact that I have not eaten. (Yes, I know better; but sometimes, I forget. Grabbing a piece of cheese usually helps me.)

The brain needs glucose to function, and it cannot store glucose like many other organs of the body can. If the brain is not getting a steady supply, it will -- for lack of a better term -- malfunction and cause some of the symptoms mentioned above. The simple solution would seem for the person experiencing a drop in glucose levels to eat something sweet. Actually, if you are suffering from a drop in glucose levels, sugar is the last thing you need. (I have actually felt worse after eating something sweet.) It seems that sweets; i.e., sugar, can cause the production of more insulin in people who already have low blood sugar levels. Too much insulin will actually rid the body of glucose resulting in low blood sugar. Therefore, if you have been diagnosed as hypoglycemic or believe that low blood sugar may be a problem for you, changing your diet will definitely help to make you feel better.

Instead of eating three large meals a day, you should try eating about six small meals. (There is a type of hypoglycemia called "fasting hypoglycemia," which means that the brain is not getting the necessary glucose due to the fact that you are waiting too long between meals.) Several small meals enables your body to process carbohydrates, fat, and protein throughout the day, supplying your brain with the steady stream of glucose it needs. First, you should not skip breakfast. Try eating some oatmeal or muesli. Stay away from waffles and syrup. You will not be doing yourself any favors either by eating toast made from enriched white bread and slathered with jam. (Sugar is your enemy. Fiber and complex carbohydrates are your friends.) You will then want a mid-morning snack. Fruit, especially an apple, is a good choice. Even half a sandwich is good. You will probably not eat as much for lunch as normal, because you have already had breakfast and a snack. Nevertheless, you will soon discover that you do not have to deprive yourself either. Just choose foods high in fiber, making sure to include vegetables and grains. Whatever you do, stay away from the sweets as well as alcohol. Have another snack around mid-afternoon, supper at your usual time, and another light snack right before bedtime. Try this for about two weeks to determine how you feel. You might be surprised at the difference.

From personal experience:
Once you have gotten your blood sugar under control, you might find that, yes, you can have that occasional piece of chocolate. I will warn you, however, not to overindulge. I, for some unknown reason, got hooked for a little while -- a very short while -- on Rice Krispy treats. I ate one a day for only three days in a row. I also started feeling really bad around the third day. I gave up the sweets and went back having a banana for a mid-morning snack. It took no time at all for me to start feeling better once again.

You should also not be afraid of complex carbohydrates. My blood pressure went up at one point. I immediately went on a high-fiber, low-fat diet. The blood pressure came down, plus I lost nine pounds in one week; however, I was still feeling dizzy. It then dawned on me that I had not taken in any carbs. I ate a small bowl of pasta and felt better almost instantly. (No, you will never see me trying the Atkins Diet.) Carbohydrates are better when eaten in their natural form, too; e.g., an apple instead of apple juice. The fiber in the fruit slows down the action of the carbohydrates and, therefore, helps to regulate the release of insulin into the system. Note: Some will recommend that you watch your fruit intake. I have found that fruit works for me; however, if it leaves you feeling not so good, by all means limit your intake. In addition, fruit juices are really not that good for you if you are suffering from low blood sugar. Such juices contain a lot of sugar, which is one thing you want to limit or avoid completely.

Some foods to include in your diet:
Fruits, especially apples
Grains
Vegetables, especially corn and carrots
Beans (dried)
Pasta
Potatoes
Rice
Seeds
Whole wheat flour

Include these foods that contain dietary chromium, which has been shown to help the body more effectively use its insulin thereby maintaining glucose levels:
Brewer's yeast
Cheese
Mushrooms
Liver

Low blood sugar levels can also be an indication of a more serious underlying health issue; therefore, you should consult your primary care professional. You should also remember that "you are what you eat." A healthy diet, such as the one suggested here, can be of benefit even if you have no serious medical conditions. In fact, a healthy diet could very well keep you feeling well. However, once again, you should always consult your primary healthcare professional.

References:

Bricklin, Mark and Sharon Claessens. The Natural Healing Cookbook. Emmaus, PA: Rodale Press, Inc., 1981.

Rogers, Jean, ed. The Healing Foods Cookbook. Emmaus, PA: The Healing Foods Cookbook, 1991.

The Hypoglycemia Support Foundation Inc. The Importance of Individualizing your Hypoglycemia Diet.