Hypoglycemic Reactions

As someone who has dedicated their life to helping people improve their health, I’ve seen the challenges of managing diabetes firsthand.

One of the most common, yet frequently misunderstood, aspects of this condition is hypoglycemia in diabetics.

This occurs when blood glucose levels drop too low, often as a side effect of medications like insulin.

While finding ways to manage hypoglycemic episodes is important, it’s crucial to address the root cause—the factors that lead to these drastic blood sugar drops.

Why Does Hypoglycemia in Diabetics Happen?

The simple answer is: too much insulin. Insulin helps your body use glucose for energy, effectively lowering your blood glucose level.

When there's more insulin in your system than needed to manage the glucose from your food, your blood glucose levels can plummet too low, resulting in hypoglycemia.

Severe hypoglycemia can be dangerous, so it's important to understand the warning signs and know how to treat it.

The Problem With Focusing Solely on Treating Hypoglycemia

The current medical approach to hypoglycemia often involves treating the symptoms without adequately addressing why they’re happening.

While recommendations like carrying glucose tablets or sugary foods can provide a quick fix for low blood glucose, they don’t address the underlying issue: high insulin levels.

The focus needs to shift to minimizing the need for excessive insulin in the first place.

Taking Control: Minimizing Your Risk of Hypoglycemia

There’s good news. You have much more control over your blood sugar—and therefore your risk of hypoglycemia—than you might realize. Two crucial factors to address are carbohydrate intake and meal frequency.

The Impact of Carbohydrates

Carbohydrates are the macronutrient that has the most significant impact on your blood sugar. Refined carbohydrates,

like those found in processed foods and sugary drinks, are quickly broken down into glucose, causing a rapid spike in blood sugar.

To compensate for this spike, your body releases more insulin, potentially leading to a subsequent drop in blood glucose — hypoglycemia.

Making healthier carbohydrate choices can help with blood glucose level management. Choose complex carbohydrates over refined carbohydrates.

Complex carbohydrates are found in foods like whole grains, fruits, and vegetables. These carbohydrates are digested more slowly, which can help to prevent spikes in blood sugar levels.

Less Frequent Eating and Intermittent Fasting

Constantly snacking throughout the day or eating too frequently can keep your blood glucose and insulin levels elevated.

This increases the risk of hypoglycemia, especially for those on medication. Instead of grazing, focus on having distinct eating windows with longer periods of fasting in between.

If you have diabetes, talk to your health care provider about whether intermittent fasting is right for you. They can help you create a safe and effective fasting schedule.

Practical Tips for Preventing Hypoglycemia

So, how can you apply these principles to your life and reduce the likelihood of hypoglycemia? It's about working with your body, not against it. Below are some practical tips you can use in your daily life.

Dietary Changes

• Lower Your Carbohydrate Intake: Transition to a diet lower in carbohydrates and higher in healthy fats and protein. This approach helps to stabilize your blood sugar levels, reducing the demand for insulin. The ketogenic diet, for example, has been shown to effectively manage blood sugar.

• Incorporate Intermittent Fasting: Gradually increase the time between your meals. Intermittent fasting—going for extended periods without eating—can help to lower your insulin levels, increase insulin sensitivity, and improve blood sugar control. Make sure to speak to your health care provider before making any drastic dietary changes.

• Eat Protein-Rich Meals: Include a good source of protein in every meal. Protein helps stabilize blood sugar levels and keeps you feeling full, reducing the urge to snack. Healthy protein sources include fatty fish, grass-fed meats, and pasture-raised eggs.

Lifestyle Adjustments

• Regular Physical Activity: Engage in regular physical activity to improve insulin sensitivity and help your body regulate blood sugar more effectively. Check your blood glucose level before and after exercising, especially if you are new to exercise or if you are taking insulin or other diabetes medications.

• Stress Management: Find healthy ways to manage stress, as chronic stress can contribute to hormonal imbalances that affect blood glucose. When you're stressed, your body releases hormones that can cause your blood sugar levels to rise. To manage stress, you can try things like aerobics, walking, or spending time in nature.

• Get Enough Sleep: Prioritize quality sleep. When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can increase blood sugar levels. Aim for 7-8 hours of sleep each night. This will help to regulate your hormones and keep your blood sugar levels stable. If you have hypoglycemia unawareness, you may not experience any symptoms when your blood sugar is low. This can be dangerous, so it is important to talk to your doctor if you think you may have this condition. They can help you to develop a plan to manage your blood sugar levels and reduce your risk of complications.

It is important to check your blood glucose levels regularly, as directed by your doctor. This will help you to identify patterns and make adjustments to your diet and exercise plan as needed.

Keto-Friendly Solutions for Managing Hypoglycemia in Diabetics

For those following a keto diet, managing hypoglycemia involves careful selection of low-carb, high-fat foods that can stabilize blood sugar without spiking insulin levels.

A hypoglycemia diet within the keto framework emphasizes consuming foods like avocados, nuts, seeds, and non-starchy vegetables, paired with healthy fats and moderate protein.

These foods help maintain stable energy levels while preventing sharp declines in blood sugar. Incorporating small, frequent meals and being mindful of portion sizes can further help avoid hypoglycemic episodes while staying in ketosis.

Conclusion

Hypoglycemia in diabetics is often treated as an inevitable side effect of diabetes management. By understanding the underlying cause, it is possible to work towards a healthier relationship with food and minimize your risk of these blood sugar crashes.

If you are experiencing hypoglycemia, it is important to talk to your doctor. They can help you to develop a plan to manage your condition and reduce your risk of complications.