Hypoglycemia Diet: Best Foods to Regulate Blood Sugar

Hypoglycemia is characterized by low fasting blood sugar levels, commonly affecting individuals with diabetes or insulin resistance. Symptoms of hypoglycemia can range from blurred vision and poor concentration to shakiness and irritability.

Explore common causes of low blood sugar levels and discover the best hypoglycemia diet tips.

What is hypoglycemia?

Hypoglycemia, widely known as low blood sugar, occurs when blood glucose levels drop below the optimal range of 70 to 99 milligrams per deciliter (mg/dL).

In diabetic individuals, hypoglycemia is typically diagnosed when venous blood glucose levels fall below 70 mg/dL.

In nondiabetics, persistently low blood glucose is relatively uncommon, and hypoglycemia isn’t diagnosed in healthy individuals until serum glucose levels fall below 55 mg/dL.

Hypoglycemia can occur during fasting or after exercise, but it may also develop postprandially, meaning directly after a meal. When blood sugar levels drop two to four hours following a meal, this condition is known as reactive hypoglycemia.

Watch the video below to learn more about managing low blood sugar levels.

Symptoms of hypoglycemia

Blood glucose serves as the body’s primary fuel source, and hypoglycemia can quickly interfere with cellular energy-making processes, leading to a wide range of signs and symptoms. 

Common symptoms of hypoglycemia include:

• Irritability

• Cravings

• Dizziness

• Lightheadedness 

• Lethargy

• Sweating

• Nervousness

• Shakiness

• Fast heartbeat

As blood glucose levels worsen, hypoglycemia may lead to more severe health issues, including unusual behavior, slurred speech, loss of consciousness, and seizures. 

If you experience symptoms of dangerously low blood glucose, contact your healthcare provider immediately or visit the nearest emergency room for treatment. 

Medical staff will assess your symptoms and likely administer fast-acting glucose, such as glucose tablets or an intravenous solution, to quickly stabilize your blood sugar levels and prevent further complications.

What causes hypoglycemia?

Hypoglycemia is most common in type 1 and type 2 diabetics who take insulin or other diabetes medications to manage blood sugar, which can lead to an imbalance between insulin and glucose in the bloodstream.

However, several other factors may also contribute to low blood sugar levels in nondiabetic individuals. 

Possible causes for diabetics

Individuals with diabetes often experience low blood sugar levels as a result of taking too much insulin. Excessive insulin dosages prompt the body's cells to absorb more glucose than needed, leading to significantly reduced sugar levels.

Exercise may also lead to a drop in blood sugar levels in diabetics who increase their physical activity without carefully re-calculating their macronutrient needs and insulin dosage. 

During exercise, the body utilizes glycogen and circulating glucose to generate energy for muscle movement, which decreases the amount of available blood sugar.

Additionally, consuming fewer calories or skipping meals after taking a regular insulin dose can increase the risk of hypoglycemia by not providing adequate glucose to maintain steady blood sugar levels. 

This highlights the importance of regularly monitoring blood sugar levels, and those with diabetes should use a glucose monitor to ensure their levels remain within the optimal range.

Possible causes for nondiabetics

Non-diabetic hypoglycemia is often linked to hyperinsulinemia and insulin resistance. 

These metabolic conditions can lead to an overproduction of insulin or impaired insulin signaling, causing blood sugar levels to drop, particularly after meals.

Insulin resistance and hyperinsulinemia are mainly associated with obesity, frequent snacking, and a diet high in sugar and carbohydrates. 

“Carbohydrate intake and meal frequency stimulate insulin release,” explains Dr. Berg. “When insulin remains elevated, your cells can become resistant to its effects, and the body loses its ability to regulate blood sugar levels.” 

Those with insulin resistance are at increased risk of having an overactive pancreas that secretes excess insulin to counteract the body's diminished response to this metabolic hormone. This insulin overproduction can result in reactive hypoglycemia, causing a significant drop in blood sugar levels following large meals or carbohydrate consumption.

Hypoglycemia diet tips

Conventional recommendations suggest eating carbohydrate-rich meals and snacks, such as baked sweet potato, brown rice, or a chicken salad sandwich with whole grain bread, every three to four hours to prevent low blood sugar levels.  

While consuming carbohydrates can temporarily alleviate low blood sugar levels, regular consumption of carbs and sugars actually contributes to the underlying problem of hypoglycemia.

Beneficial dietary and lifestyle changes can significantly improve insulin signaling. This supports the body’s ability to regulate glucose levels and reduces the risk of low blood sugar. 

Here are three ways to promote balanced blood sugar levels.

1. Follow a nutritious ketogenic diet

The Healthy Keto® diet is a low-carb, high-fat meal plan that shifts the body into ketosis, the metabolic state of fat-burning. 

Typically, the body relies on glucose from carbohydrates as its primary fuel source. However, during ketosis, the body utilizes fats instead of sugars to generate energy. 

Fat burning releases large amounts of ketones, a highly efficient alternative fuel source, which explains why the body doesn’t require carbohydrates to maintain energy production.

Research shows that limiting carbs and focusing on healthy fats, protein, and foods high in soluble fiber can reduce blood sugar fluctuations and promote balanced insulin release. This can be helpful for those looking to support steady blood glucose levels.

According to a study published in Nutrients, “Ketogenic diets [KD] improve insulin sensitivity through their irrefutable effects on fat and weight loss. Besides weight loss, KD produce direct insulin-sensitizing effects, which are mostly due to the capacity of its restricted-digestible carbohydrates content to lower blood glucose and insulin levels.” 

While it may seem counterintuitive to manage low blood sugar levels with carbohydrate restriction, this approach helps stabilize blood sugar and reduces the frequency of insulin spikes. 

By minimizing carbohydrate intake, the body can decrease its reliance on insulin and promote better insulin sensitivity. This, in turn, can lead to more consistent blood sugar levels and reduce the risk of reactive hypoglycemia over time.

2. Prioritize protein and healthy fats

Consuming three to six ounces of protein, such as beef, fish, or chicken, with each meal can help promote steady blood sugar levels without consuming carbohydrates and sugar. 

This is due to protein stimulating the release of glucagon, an insulin antagonist that helps raise blood sugar levels.

Increasing your intake of healthy fats, such as avocados, nuts, seeds, grass-fed butter, olive oil, coconut oil, and eggs, can further support optimal blood sugar level control. 

Healthy fats slow down digestion, which helps to prevent rapid spikes and drops in blood sugar. Together, protein and healthy fats provide a balanced approach to managing energy levels and minimizing the risk of hypoglycemia.

3. Practice intermittent fasting

Blood sugar rises in response to eating, which triggers insulin release to stimulate cellular glucose uptake in order to keep blood sugar levels steady. 

This highlights the blood sugar-balancing benefits of intermittent fasting, which involves alternating between fasting.

By reducing the frequency of meals, intermittent fasting can help decrease insulin release and enhance insulin sensitivity, ultimately supporting better blood sugar management.

Individuals with hypoglycemia are advised to start an intermittent fasting routine gradually, initially consuming three meals a day without snacking. As glycemic control improves over the course of weeks or months, you may then consider reducing your daily meals from three to two.

When to see a doctor

To minimize the risk of adverse effects, it’s recommended to consult a healthcare provider before making significant dietary and lifestyle changes. 

This is especially crucial for individuals with diabetes, who may need to adjust their insulin dosage when starting a low-carb diet or incorporating intermittent fasting to prevent blood sugar fluctuations. 

Your doctor can help you safely reduce your carbohydrate intake and determine the appropriate dosage of diabetes medications to ensure optimal blood sugar management.

Those experiencing dangerously low glucose levels and symptoms such as shakiness, faintness, or blurred vision should seek medical care immediately. Prompt treatment is essential to prevent further complications, such as loss of consciousness or seizures.

Key takeaways

Hypoglycemia is characterized by abnormally low blood sugar levels often linked to diabetic complications, hyperinsulinemia, and insulin resistance. 

Practicing intermittent fasting and following a hypoglycemia diet by reducing dietary carbohydrates and sugars while focusing on healthy fats supports more stable blood sugar levels. 

However, it’s vital to consult a healthcare provider before making significant dietary or lifestyle changes, especially for those with metabolic imbalances, to prevent potential complications. 

FAQ

1. What diet is best for hypoglycemia?

A nutritious low-carb and high-fat diet such as Healthy Keto® can help stabilize blood glucose levels and enhance insulin sensitivity, which is crucial for optimal blood sugar control. 

2. What should I not eat if I have hypoglycemia?

Those with hypoglycemia should avoid refined carbohydrates and sugars, as these can cause rapid spikes and subsequent drops in blood sugar levels.

This includes foods such as white bread, pastries, sugary snacks, and sweetened beverages. Additionally, it’s important to avoid processed foods high in added sugars and unhealthy fats, which can impair the body’s ability to control blood sugar effectively.

3. What foods trigger reactive hypoglycemia?

Foods with a high glycemic index, such as white rice, bread, pasta, candy, honey, and sodas, are common causes of reactive hypoglycemia as they trigger significant blood sugar fluctuations.

4. Is keto good for hypoglycemia?

Yes, a ketogenic diet can help manage hypoglycemia by shifting the body’s metabolism to ketosis, using fat instead of glucose for energy. This reduces the need for insulin, promoting stable blood sugar levels and minimizing the risk of hypoglycemic episodes.

5. What can help normalize blood sugar naturally?

Reducing carbohydrate intake while increasing healthy fats and non-starchy vegetables can enhance glycemic control by lowering insulin levels, which helps prevent excessive drops in blood glucose. 

Additionally, intermittent fasting can further minimize blood sugar fluctuations and reduce the need for insulin.

Source

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385501/