Many people suffer from hypoglycemia and are unaware they have this low blood sugar condition. Diabetics are the most likely candidates for having fluctuating blood sugar levels. Symptoms include shakiness, hunger, dizziness, fatigue and headaches. It is essential to control these symptoms with a proper diet. Take charge of your life by eating the right foods at the right times to control your hypoglycemia.
Small Meals
Those with hypoglycemia begin to have dipping blood sugar levels 2 to 4 hours after their last meal. When the pancreas over-secretes insulin, metabolizing carbohydrates is impossible. As the blood sugar drops, cortisol and adrenaline get produced at high levels, which causes a state of panic in the body. This is why many people feel anxious or have heart palpitations. Avoid dropping blood sugar levels by eating smaller meals throughout the day. Incorporate fiber into many of your meals. Fiber slows down the hypoglycemic reaction. It is also beneficial to eat fiber 30 minutes before your next meal. Great sources of fiber include popcorn, rice crackers, and whole grains. Eat breakfast and then have another small meal before lunch. Follow with a mid-afternoon meal and dinner. Prior to going to bed, enjoy a small snack. Few people want to have a large meal before bed, so have a slice of fruit or nuts.
Foods to Eat
Fill your diet with nutrient-rich foods devoid of chemicals and preservatives. Refrain from drinking alcohol, carbonated beverages or caffeine. Eliminate canned goods, processed foods, dried fruits and foods with artificial flavoring. Foods that are packed with energy and fuel are legumes, soy products, fish, whole grains, bananas, grapefruits, carrots, spinach and broccoli. Try a food elimination diet to be sure you don't have an allergy. Allergens exacerbate hypoglycemia symptoms. The best approach is to keep a food journal and record any hypoglycemic reactions after eating. When you find recipes and foods you enjoy eating, create a meal plan for yourself. Always have certain foods on hand in case you experience low blood sugar. Always keep a package of nuts in your car for emergencies. Pack your own lunches so you will not be tempted by takeout meals or vending machine items that will spike your blood sugar.
Eating Out
Dining in restaurants can be stressful for anyone whose diet is so essential to their well-being. If fast food is the only option for breakfast, go for the healthiest options like fruit parfaits, egg sandwiches or whole-grain toast. For lunch, eat salads without fatty dressings, croutons or bacon bits. Refrain from eating refined flour products like breads or white rice. These foods will send you on a roller-coaster ride with your blood sugar. Dinners are usually easier. If you are eating Mexican, order a salad with beans and chicken. Do not eat the taco shell. Italian restaurants are little trickier. Ask them to make vegetables topped with a marinara sauce. If they have fish that is not fried, have them serve it on top. Make the best decisions for you, but don't skip meals. Hypoglycemia can be controlled through diet and choosing what is best for your health.
Tags: blood sugar, blood sugar levels, sugar levels, meal before, Refrain from