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Reactive Hypoglycemia & Weight Loss

Reactive hypoglycemia is a condition in which glucose levels drop sharply one to two hours after a meal, leading to sweats, shakes, nausea and a variety of other unpleasant symptoms. Reactive hypoglycemics need to consume small, regular meals throughout the day; this can easily lead to weight gain unless portions are carefully controlled. The key to losing weight is to trim overall caloric intake, eat a balanced diet and exercise more often.

  1. The Problem With Reactive Hypoglycemia

    • The key to successful weight loss is well known---reduce caloric intake while increasing exercise. However, this advice poses a problem for reactive hypoglycemics, who sometimes have to eat eight times a day to keep their symptoms under control. Sometimes gaining weight is an inevitable consequence of the disease. Although constant eating will ward off hypoglycemic attacks, the associated weight gain may worsen symptoms in the long run. According to Martha McKittrick, R.D., C.D.E., the link between weight loss and insulin resistance has been proven in type 2 diabetes---so it may help with improving reactive hypoglycemic symptoms, as well.

    Controlling the Disease

    • The first step in attempting weight loss for reactive hypoglycemics is to control the disease and get your symptoms under control. Sandra Woodruff, author of "The Good Carb Cookbook," states that the key to controlling reactive hypoglycemia is selecting a low-GI diet. Low GI-foods tend to raise blood sugar levels more slowly and therefore prevent the sudden highs and lows that are associated with reactive hypoglycemia. Low GI foods that are suitable for reactive hypoglycemics include nuts, seeds, milk, yogurt, lentils and beans. Unfortunately many of these foods are high in calories, so if you want to lose weight the major key is to reduce your overall caloric intake. This doesn't mean to stop eating nuts, it means eat fewer nuts, gradually reducing portions until you are losing about two pounds a week.

    Foods to Avoid

    • Following the glycemic index can help, but there are several foods that are low-GI that must be avoided by reactive hypoglycemics. According to the website ReactiveHypoglycemia.Info, some products should be avoided because of their low nutritional value, high carb load and/or high GI-index. These include white bread, bagels and other non-whole grain bread products, white pasta (replace with whole grains), breakfast cereals or any other food that contains sugar or high fructose corn syrup, caffeine, bakery cakes and cookies, potato chips, white potatoes and restaurant meals. There are many products found in larger grocery stores and health food stores that can substitute for undesirable foods, including low glycemic bread and cereals. Make fruits and vegetables a major part of your diet---most fruits and vegetables are not only low glycemic but are low calorie, as well. Make sure to balance salads and fruit with a small handful of nuts or seeds for protein.

    Exercise to Lose Weight

    • Increase your exercise routine but listen to your body. If you need extra energy during a workout, consider eating a low glycemic snack bar (such as Luna) before a workout and plain, electrolyte-enhanced water during exercise.

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