Hypo Glycemic

Hypo glycemic condition occurs when your blood sugar falls under the normal levels. Hypo means low and the normal blood glucose is usually between 80 mg/dl and 120 mg/dl.

Hypoglycemia is an illness by itself but many diabetic patients will occasionally experience it. It may be by birth or another illness, stress or bad diet may cause it to start.

It may present itself in the form of psychological and physical symptoms and can cause low blood sugar, dizziness, fatigue, no energy, confusion, feelings of hunger, trembling hands, anxiety, sleep problems, headache, depression, fainting, seizures and even death if left untreated.

Hypo Glycemic Diet:

We are all different and unique in the sense that what is good for one person may not be for another, so it is a good idea to discuss your situation and nutritional needs with a health professional. It normally takes time for the body to adjust to a new way of eating and living so aim to make small changes every day.

What you will find on this page should be seen as general and basic guidelines that will help you treat the hypo glycemic condition but you need to pay attention to your needs and tolerance levels for certain foods.

Hypo glycemic diet aims to stabilize your blood sugar levels by slowing down the absorption of food. So you will have to choose to eat certain foods and avoid others to help keep your blood glucose levels normal and normalize stress hormones that cause mood swings, anxiety and depression.

Generally speaking, a low glycemic index diet is ideal for hypoglycemia sufferers as low GI foods produce a gradual rise in blood glucose while high GI foods are high in calories, increase the insulin levels and cause spikes followed by a fall in your blood sugar.

Low glycemic diet includes unprocessed complex carbohydrates that are generally high in fiber along with lean protein and good mono or poly unsaturated fats. These foods not only maintain your blood sugar levels stable, but also help you lose weight while increasing your energy levels. 

The consumption of unprocessed complex carbohydrates should be increased while simple carbohydrates and concentrated sweets being decreased. Complex carbs will generally provide your body with glucose slowly – over a longer period of time and will not cause spikes and crashes in your blood sugar levels. Simple carbohydrates will do the opposite and break down into glucose easily and rapidly while causing rapid rise in your blood sugar levels.

Complex carbs include whole grain crackers, vegetables, beans, chick peas, lentils, most vegetables, whole meal pasta, brown rice, low sugar high fiber cereals, whole grain breads; and simple carbohydrates are cookies, cakes, candies, chocolate bars, jams, honey, pies, white bread, white rice and ice cream. Amount of dietary fiber sets the complex carbohydrates apart.

Protein and healthy fats also help slow down the absorption of carbohydrates in your body, so combining them with high fiber whole grains would be one of your best options in dealing with your hypo glycemic condition. Try and have your complex carb + protein snack every few hours during the day.

Lean white meats- chicken, turkey and fish, skim or semi-skimmed milk, low fat ricotta and cottage cheese, low fat plain yogurt and eggs (in moderation) are great choices. Fried french fries, fatty red meat, chicken skin, cheese, whole milk are some of the poor choices that contain unhealthy saturated and trans fats that will cause weight gain and lead to serious health complications.

Try and have small and more frequent meals: Three healthy and balanced main meals along with mid-morning, afternoon and evening snacks. This will help release the sugar into your blood slowly and manage your hypoglycemia.

Last but not least, avoid caffeine, alcohol and tobacco. Tobacco contains nicotine and caffeine stimulates the adrenaline production just like reactive hypoglycemia, making the symptoms worse. Alcohol leads to a quick drop in blood sugar especially on an empty stomach, it is very high in calories and contributes to weight gain. 

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