Low Blood Sugar Diet is topic which needs more attention. Low blood glucose levels or Hypoglycemia is a condition when the levels of sugar in the blood can become dangerously low. This can cause severe issues such as fatigue, confusion, headache, anxiety, irritation, and more. Diet plays an important role in controlling it. Eating a healthful diet that includes a combination of low and high GI and high fiber foods.
It will help regulate the absorption of carbs in the body that will, in turn, lead to a steady release of sugar in the blood. In this way, blood sugar levels will be balanced. In this article, we will tell you more about how you can regulate blood sugar via diet. We will tell you ways to design a low-blood sugar meal plan and tips to manage this condition. So, let us get started.
Hypoglycemia can be treated with Low Blood Sugar Diet
Hypoglycemia is a condition when the blood sugar levels become low than permissible levels. This condition is mostly linked with diabetes, but can also be experienced without it. Some of the common causes for this condition include critical illnesses, excessive intake of alcohol, and hormonal deficiencies. (1)
A person who suffers from this condition may experience following symptoms that include:
- trembling
- feeling faint
- headache
- feeling mentally lethargic
- feeling muddled
- feeling upset, irritated and weepy
- anxiety
- palpitations in heart
- turning pale
- blurry vision
- tingling lips
- shakiness,
- rapid heartbeat,
- weakness,
Ways To Manage Blood Sugar Levels Via Dietary Changes
Diet is not the fundamental cause of Hypoglycemia, but by bringing little changes to what you eat and when you eat, you can surely prevent blood sugar from reaching too low. Though there is no specific diet for Hypoglycemia, you can make a few modifications in the diet to prevent an abrupt decrease in sugar levels. A low blood sugar diet aims to ensure that glucose enters the bloodstream at an even and stable pace all through the day.
So, here is how you can design a low blood sugar diet
Breakfast
Make it a point to eat breakfast as quickly as possible right after waking up. This is necessary because blood sugar levels can fall in the night. Stick to breakfast cereals, fruit juices, and other items that are devoid of sugar.
Some of the ideal breakfast selections include:
- boiled eggs and multigrain/ whole-grain toast
- oatmeal with nuts, seeds, cinnamon and berries
- Greek yogurt with honey, oatmeal, cinnamon, and berries
Cinnamon has this special attribute to lower blood sugar levels. So, you can include this beneficial ingredient when preparing meals.
Lunch
Design a meal rich in protein and complex carbohydrates, and moderate amounts of healthful fats. Here are a few foods to include in your hypoglycemia diet:
- chicken, tuna, and tofu sandwich made with whole-grain bread and salad leaves
- chickpea
- vegetable salad
- one baked sweet potato, a grilled fish, and a side salad
Sweet potatoes are packed with antioxidants and have low GI. This makes them an ideal replacement for white potatoes that have a high GI index. (2)
Dinner
A person who is on a low blood sugar diet has to keep his dinner light and small. A combination of complex carbs and protein is an ideal choice. Some of these ideas include:
- chicken
- tofu with brown vegetables and rice
- fatty fish like salmon with salad or steamed vegetables
- a bean stew with chickpeas, lentils, tomatoes and kidney beans
Foods To Eat On A Low Blood Sugar Diet:
Whole wheat bread
Many types of bread are high in carbs and can increase blood glucose levels. These should be avoided. Whole wheat bread, on the other hand, has a low GI index and a low amount of carbs compared to regular whole wheat bread. This is because it goes through less processing. So, the most nutritious parts, i.e., bran and germ layer of the grain, remain intact. They are high in dietary fiber, vitamins, protein, and minerals that aids in stabilizing blood glucose levels. (3)
Fruits
All fruits except melons and pineapples, a majority of fruits have low levels of GI index, i.e., 55 or less. Blueberries, apples, pears, dried apricots, oranges, and grapes are some of the best choices for managing blood glucose levels.
Prefer whole fruits over fruit juices as when you cut the fruit, it increases its GI levels. Fruits are loaded with fiber and water that helps to balance out sugar (naturally occurring fructose) levels in the body. Also, do not remove the skin of fruits when you consume them. This is because it removes its fibrous seeds and skin.
Yams and Sweet potatoes
Both of these foods are nutrition-dense. They have low GI scores and full of fiber that makes it healthy for people suffering from diabetes. Sweet potatoes are a healthful and nutritious low GI food that can help stabilize blood sugar levels in people. You can use it as a substitute for potatoes in various dishes.
Legumes
Legumes are a food with a low GI score. They are extremely dense in nutrition and have good amounts of fiber, complex carbs, and protein. Some of the choices are beans, lentils, chickpeas, and peas. They are ideal for maintaining healthy blood glucose levels in the body. Incorporation of legumes in the diet showed better glycemic control and reduced chances of coronary heart ailments.
Garlic
Garlic is used in the preparation of traditional medicines for diabetes. There are specific compounds in garlic that can help improve insulin sensitivity and release and reduce blood sugar levels in the body.
Nuts
Nuts are a low GI food. They are extremely nutritious and packed with dietary fiber, plant proteins, unsaturated healthy fatty acids, antioxidants, flavonoids, essential minerals such as potassium, and magnesium. It is best to eat unsalted and raw nuts in unprocessed and whole form.
Yogurt
Plain and unsweetened yogurt is the only dairy item that as the ability to lessen the risk related to type 2 diabetes. It is a low-GI food with a GI score of 50 or less. Greek-style yogurt is a healthful alternative to reduce blood sugar levels.
Oats
Oats as B-glucans that maintain glycemic control in the body. It again a low GI food with a GI score of 55 or less. This makes it less probable to cause dips or spikes in blood glucose levels.
Steel-cut oatmeal can lessen insulin and glucose responses post meals. It also enhances insulin sensitivity and helps sustain glycemic control in the body. Oats also can lower blood lipids in people who suffer from type 2 diabetes. (4)
Tips To Regular Blood Sugar – Low Blood Sugar Diet
- It is important to eat every two hours to prevent blood sugar levels from becoming too low.
- Your meals should include complex carb-rich foods that have a low glycemic index. Such foods are digested slowly and converted to blood sugar gradually. Some of the best examples of these foods include lean meat, fish, poultry, eggs, low-fat cheese, nuts, yogurt, and tofu. They are digested slowly as compared to carbohydrates. It also helps sustain the blood sugar levels for a long time after eating. (5)
- You should include protein in every meal to prevent fluctuations in blood glucose.
- Add soluble fiber to your diet as it helps reduce Hypoglycemia. These fibers slow down the rate at which the food is metabolized and absorbed in the body. This action helps in balancing the slow release of glucose levels and its management in the bloodstream. Some of these foods include oatmeal, psyllium-infused breakfast cereals, oat bran, barley, legumes, flaxseed, citrus fruit, strawberries, and sweet potatoes.
- Limit intake of caffeine and alcohol, as it can worsen signs of Hypoglycemia.
- stay hydrated by drinking water and other healthy liquids
- workout regularly
- do not skip meals
- manage stress
- maintain a healthy body weight
Is Low Blood Sugar Diet Reliable ?
These dietary modifications will help normalize blood sugar levels. Along with these dietary tips, people with diabetes should also take medication. Keep measuring their blood sugar often to lower the risk of dangerous complications associated with fluctuations in blood sugar.
Low Blood Sugar Diet could be really helpful for anyone suffering from Low Blood Sugar issue. Science based Low Blood Sugar Diet targeted to improve your condition to make your life easy.
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