The condition of hypoglycemia can be described in layman’s terms as “low blood sugar”. Many diabetics are prone to this condition, although they are not the only ones who can experience it. Low blood sugar can cause feelings of tiredness, dizziness or weakness, and in extreme cases can cause fainting, seizures, or even death. Luckily, low blood sugar can be controlled primarily through diet, in what is known as the “hypoglycemic diet”.
The hypoglycemic diet focuses on eating foods which will not cause blood sugar crashes. How do blood sugar crashes happen? Well, carbohydrates are the body’s preferred source of food. When you eat a food containing carbohydrates, the body breaks those carbohydrates down into sugar and releases the sugar into the blood as blood glucose. If the carbohydrates being eaten are “simple” carbohydrates, it doesn’t take very long to break them down into sugars and send them into the bloodstream. This can cause a rapid influx of blood glucose, which is almost inevitably followed by a crash as the body tries to deal with this sudden imbalance.
Complex carbohydrates, on the other hand, are more difficult to break down and turn into glucose, so it takes the body longer to do so. The carbohydrates are released into the bloodstream much more slowly and consistently over a longer period of time. Because of this, there is usually no sugar crash following the consumption of complex carbohydrates.
The hypoglycemic diet focuses on consuming complex carbohydrates instead of simple carbohydrates. Other sources of fuel are also encouraged, particularly protein. Here are some tips and examples to help you in the construction of a hypoglycemic diet.
- Choose whole grains over refined grains – like choosing wheat flour over white flour, whole grain bread over white bread, and wheat pasta over white pasta.
- Eat fruits and vegetables – but be aware of their sugar content. Some fruits, like bananas and watermelon, have higher sugar contents than, for example, berries, which have a relatively low carbohydrate content. The same goes for vegetables; corn and potatoes are higher carbohydrate foods than lettuce and celery.
- Choose more natural foods whenever possible. Processing foods tends to make them higher in sugar and carbohydrate content, and allows them to be digested more quickly.
- Focus on protein. Lean protein is best, but any type of meat or other protein sources are acceptable.
- Add snacks to your eating routine. They should be high in fiber and protein to help you feel more full. You may want to snack as often as every three hours – but make the snacks small enough that the calories don’t add up. This will help keep your blood sugar at more constant levels by providing a consistent input of food.
You should check with your doctor before starting any diet. Ask him or her how exercising can play into this diet, and how you should adjust your eating schedule accordingly.
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