Diet Ideas for Hypoglycemics

Hypoglycemia is the secretion of excessive insulin, which results in low blood glucose (sugar) levels. It causes the release of hyperglycemic hormones that are responsible for the disoriented, anxious and nervous feelings you have when your blood sugar has gone too low. In most cases, the effect is easily reversed by consuming sugar, but because hypoglycemia may lead to convulsions, unconsciousness, or even death, it is best to maintain healthy glucose levels throughout the day.

Insulin Spikes

• Eating foods that convert to glucose quickly causes insulin to rush in to clean up the excess. The reason that a sugar high is followed by a sugar crash is because the insulin removes the sugar and stores it for later use. Avoiding sudden rises in glucose levels is the key to preventing a hypoglycemic state.

Glycemic Index

• The glycemic index was developed for use with diabetes. It defines nutrients by the speed in which foods are converted to blood glucose. Many packaged foods are now labeled with a GI rating, the lower the number the better. Follow the link (GI index) for a complete list of various foods.

Getting a Grip on Carbs

• Carbohydrates can be defined as being either simple or complex. A general rule is that simple carbs convert to glucose quickly. Sugar, soda, sports drinks, cakes and candies are all simple carbs.
  Complex carbs are those that convert to glucose at a slower rate and include more substantial food sources, such as pasta, rice, potatoes and bread.

Not all Complex Carbs are Created Equal

• Starchy carbs and carbs that have been over processed though complex digest at a rate similar to simple carbs; white bread and russet potatoes are good examples. Choose 100-percent stone ground bread instead of white, exchange the regular potatoes for sweet potatoes, and eat brown rice in place of white. In short, center your carbs around foods that retain their fiber. (Read the labels and buy those with the highest grams of fiber.)

Level Your Diet

• A balanced diet is good, but maintaining healthy glucose levels requires a level diet. This means keeping a steady flow of nutrition coming in throughout the day. Avoid long periods without foods by consuming five or six small or medium meals instead of the traditional three large ones. By doing this, you can prevent highs and lows.