Here are hypoglycemia diet tips for those who want to skip elaborate explanations on whys and hows of low blood sugar.
Below are simple dietary rules which will allow you to get better blood sugar regulation. The rules below apply both to diabetics and non-diabetics alike.
Diabetics however, need to be cautious as following the rules below may result in a drastic change in blood sugar and an immediate need for medication reduction.
5 things to avoid while on hypoglycemia diet
Most people do not need to follow an complicated hypoglycemia diet to keep their sugar steady. In most cases just sticking “to avoid” list is sufficient for better blood sugar regulation.
There is a reason why “to avoid” list comes before “to eat” list. Certain foods have a strong sugar destabilizing ability and they can do so even if you follow other sugar rules to the tee.
Following “to avoid” list have substantial health benefits. It can help you lose weight, grow hair, stabilize mood, lower cholesterol, get better sleep, and even help in getting a better grip on diabetes, cardiovascular or adrenal issues.
Hypoglycemia – to AVOID list
- Liquid sugar: stay away from pop, no fruit juices, no ice tea, no fruit smoothies, etc. Why? Because their glycemic index/load is high enough to cause a sugar spike followed by a sugar dip
- Cold breakfast cereals; avoid regardless of their health claims on the package Why? Because besides being a dietary health hazard their glycemic index is frequently higher than that of sugar itself
Already avoiding sugar? Here is a surprising reason why you shouldn’t
- White flour: say no to bagels, croissants, bread, cakes, cookies, etc. Why? Because besides being nutritionally useless they also carry a high glycemic load
- Drinks with sugar substitutes such as drinks containing acesulfame-K, saccharine, nutra-sweet, aspartame or others; Why? Clean up your kitchen thoroughly because although these artificial sugar substitutes do not have high glycemic index they are capable of producing ill-health effects that contributes to blood sugar destabilization.
- Low fat anything: that includes milk, salad dressing, sauces, soups, yogurt, packaged dinners, smoothies, etc. Why? Because fat does not make you fat and fat slows down the release of dietary sugars. The slower they get absorbed the lesser the possibility of sugar slump afterwards. Low fat diet can produce many undesirable effects
Download a quick reference chart that follows and post it on your fridge door. This way you will have easily accessible hypoglycemia diet tips.
For blood sugar stabilizing smoothie recipes download the chart below.
5 smart rules to FOLLOW while on hypoglycemia diet
- Eat a small snack every 2-3 hours; Why? 2-3 hours after a meal is when the blood sugar tends to go down again. Eating frequently prevents sugar slumps that would happen otherwise due to lack of food
- Eat large amount of high fibre foods: especially fibrous vegetables, and legumes eg. celery, carrot, broccoli, cabbage, asparagus, beans, lentils, etc. Why? Fibre slows down dietary sugar release preventing blood sugar spikes which are followed by hypoglycemia symptoms
- Add fat to your meals: olive oil, flax oil, coconut oil, butter, ghee, etc; Why? Raw fats and oils carry beneficial nutrients and slow down digestion, which includes slowing down sugar release
- Eat liver-friendly foods: cabbage, Brussel’s sprouts, carrots, lemons, turmeric; Why? Liver is responsible for releasing glycogen stores when blood sugar is low. Low blood sugar is frequently perpetuated by sluggish liver.
- Switch to decaf: coffee, tea, etc.; Why? Caffeine is well known to mimic or promote true hypoglycemia symptoms in sensitive individuals. Avoid entirely if you are prone to anxiety or want to follow a perfect hypoglycemia diet. Here is a specific dietary plan for people who are prone to chronic stress
Other tips related to hypoglycemia symptoms
Hypoglycemia symptoms in healthy individuals may be the first noticeable signals that health isn’t in a perfect zone. Hypoglycemia symptoms in diabetics need prompt attention as they are usually due to overdose of medication and/or poor meal planning.
Regardless of the cause any hypoglycemia symptoms should be eradicated and the endocrine system restored to its optimal function. Initially, following the rules of hypoglycemia diet can bring better blood sugar balance, but the ultimate goal for each and every individual should not be permanent dietary restrictions but restoration of endocrine function to its optimal health.