Hypoglycemia, or low blood sugar, is a condition that can occur in individuals with diabetes, especially those on insulin or other blood glucose-lowering medications. It can also affect people without diabetes in certain situations. Managing hypoglycemia requires a prompt response, often involving dietary interventions to quickly raise blood sugar levels. Understanding which foods are best to consume during and after a hypoglycemic episode is essential to preventing complications and maintaining stable blood glucose levels.
This article will explore the best foods to eat when experiencing hypoglycemia, how they work to raise blood sugar levels, and how to prevent recurrent episodes through diet and careful management.
What is Hypoglycemia?
Hypoglycemia occurs when blood glucose levels drop below 70 mg/dL (3.9 mmol/L), though this threshold can vary depending on the individual. For people with diabetes, hypoglycemia can happen when too much insulin or medication is taken, when meals are skipped or delayed, or after excessive exercise without adequate food intake. Symptoms of hypoglycemia include:
- Shakiness or tremors
- Sweating
- Dizziness or lightheadedness
- Confusion or difficulty concentrating
- Irritability or mood swings
- Blurred vision
- Fatigue or weakness
- Heart palpitations
In severe cases, hypoglycemia can lead to unconsciousness or seizures if not treated promptly. Therefore, having a plan to address low blood sugar is essential, and knowing the right foods to eat can make a significant difference.
The 15-15 Rule for Treating Hypoglycemia
The standard approach for treating mild to moderate hypoglycemia is known as the “15-15 rule.” This method involves consuming 15 grams of fast-acting carbohydrates and waiting 15 minutes to check blood glucose levels. If blood sugar is still low, another 15 grams of carbohydrates should be consumed, and this process repeated until blood glucose reaches a safe range. Fast-acting carbohydrates are crucial because they are quickly absorbed and raise blood sugar levels rapidly.
Now, let’s explore the best foods to consume when experiencing hypoglycemia and how they fit into the 15-15 rule.
Best Foods to Raise Blood Sugar Quickly
The best foods to treat hypoglycemia are those that are high in simple carbohydrates, which are quickly digested and absorbed, causing a rapid rise in blood sugar. Here are some options that provide the recommended 15 grams of fast-acting carbohydrates:
Glucose Tablets
Glucose tablets are one of the most effective and reliable treatments for hypoglycemia. Each tablet usually contains 4 grams of pure glucose, and they are specially formulated to be quickly absorbed by the body. Three to four tablets (depending on the brand) can deliver the 15 grams of glucose needed to raise blood sugar levels.
Advantages: Glucose tablets are convenient, portable, and easy to measure precisely. They also contain no fat or protein, which can slow down the absorption of carbohydrates.
Fruit Juice
A half-cup (about 4 ounces) of fruit juice such as orange juice, apple juice, or grape juice contains roughly 15 grams of carbohydrates and is an excellent way to quickly raise blood sugar levels.
Advantages: Fruit juice is readily available and easy to consume. The natural sugars (fructose) in juice are quickly metabolized to increase blood glucose.
Caution: Avoid consuming too much juice as this can lead to a rapid spike followed by a crash in blood sugar levels. Stick to the recommended 4-ounce portion to avoid overcorrection.
Regular (Non-Diet) Soda
Half a can (4 ounces) of regular soda, such as cola or a lemon-lime variety, contains approximately 15 grams of carbohydrates. Like fruit juice, regular soda provides a quick source of simple sugars.
Advantages: Soda is widely available and a fast solution in cases of hypoglycemia.
Caution: Only use non-diet varieties of soda. Diet sodas contain artificial sweeteners, which do not raise blood sugar.
Hard Candies or Jelly Beans
Certain candies, such as jelly beans, life savers, or other hard candies, can serve as a quick source of glucose. Check the packaging for carbohydrate content, but typically about 5-7 pieces can deliver 15 grams of carbohydrates.
Advantages: Hard candies are portable and easy to carry in small quantities for emergencies.
Caution: Avoid candies that contain fats, such as chocolates, which can slow glucose absorption.
Honey or Syrup
One tablespoon of honey or syrup (such as maple syrup or corn syrup) contains around 15 grams of carbohydrates and can be used to treat hypoglycemia effectively.
Advantages: Honey and syrup are readily absorbed and work quickly to raise blood glucose.
Caution: While effective, liquid sweeteners can be messy and harder to measure precisely, so other options like glucose tablets may be preferred for ease of use.
Raisins
A small box of raisins (about 2 tablespoons) contains 15 grams of carbohydrates. Raisins, being a dried fruit, are dense in carbohydrates and provide a quick sugar boost.
Advantages: Raisins are portable and shelf-stable, making them a convenient snack to carry.
Caution: Be careful not to overconsume, as it’s easy to eat more than needed, leading to a spike in blood sugar.
Best Foods to Prevent Recurrent Hypoglycemia
Once blood sugar levels are stabilized after an initial hypoglycemic episode, it’s important to eat a longer-lasting meal or snack that includes both carbohydrates and protein. This helps prevent a subsequent drop in blood sugar by providing sustained energy and promoting gradual glucose release.
Here are some good food options to eat after treating hypoglycemia:
Peanut Butter and Whole-Grain Crackers
A serving of whole-grain crackers (about 4-5 crackers) with 1-2 tablespoons of peanut butter provides a mix of complex carbohydrates, healthy fats, and protein. The crackers provide carbohydrates that are slowly digested, while the fat and protein from the peanut butter help maintain stable blood sugar levels over time.
Greek Yogurt with Berries
Greek yogurt is high in protein, and when paired with a handful of fresh berries, it becomes a balanced snack with carbohydrates, fiber, and protein. The protein in yogurt helps sustain energy, while the fiber in the berries slows the digestion of sugars, preventing another blood sugar drop.
Apple Slices with Cheese
Pairing fruit with protein is another great way to prevent recurrent hypoglycemia. An apple provides natural sugars and fiber, while the cheese adds protein and fat to slow down digestion and provide sustained energy.
Hummus and Veggies
Hummus is a protein-rich snack made from chickpeas, while vegetables like carrots or bell peppers provide fiber and a small amount of carbohydrates. This combination ensures that blood sugar remains stable for a longer period after treating hypoglycemia.
Oatmeal with Nuts
Oatmeal is a slow-digesting complex carbohydrate that provides steady energy. Adding a handful of nuts boosts the meal’s protein and healthy fat content, ensuring a balanced snack that prevents blood sugar fluctuations.
Foods to Avoid During Hypoglycemia
Certain foods, while healthy, should be avoided during an active hypoglycemic episode because they do not raise blood sugar quickly enough. These foods are typically high in fat or fiber, which slows down the absorption of carbohydrates:
High-Fat Foods: Foods like chocolate, pastries, or fried snacks should not be consumed when treating hypoglycemia because the fat content delays the absorption of glucose into the bloodstream. While they may contain sugar, the effects on blood sugar will be slower.
High-Fiber Foods: Whole grains, beans, lentils, and fibrous vegetables are excellent for long-term blood sugar control, but they are not ideal for quickly raising glucose levels during hypoglycemia. Fiber slows digestion, delaying the rise in blood sugar.
Diet Foods and Artificial Sweeteners: Diet sodas, sugar-free candies, and other low-calorie foods with artificial sweeteners will not raise blood sugar because they lack glucose.
How to Prevent Hypoglycemia Through Diet
Preventing hypoglycemia is equally as important as treating it, especially for individuals with diabetes who are at higher risk. Here are some key dietary strategies to minimize the risk of low blood sugar:
Eat Regular, Balanced Meals: Skipping meals or going too long without eating can lead to drops in blood sugar. Eating consistent, balanced meals with a mix of carbohydrates, proteins, and fats can help maintain stable glucose levels throughout the day.
Monitor Carbohydrate Intake: Counting carbohydrates and ensuring you are consuming enough to match your insulin or medication needs is critical. Your healthcare provider or a registered dietitian can help develop a meal plan that aligns with your treatment.
Avoid Excessive Alcohol: Alcohol can impair the liver’s ability to release glucose, increasing the risk of hypoglycemia, particularly in individuals who take insulin or certain oral diabetes medications. If you drink alcohol, do so in moderation and always consume it with food.
Snacks Between Meals: Including small snacks between meals, especially before exercise or bedtime, can help prevent blood sugar from dropping too low. Snacks that combine carbohydrates with protein or healthy fats are ideal for maintaining stable glucose levels.
Be Prepared: Always carry fast-acting carbohydrates, such as glucose tablets, hard candies, or juice boxes, especially when you are away from home. This ensures you can quickly treat hypoglycemia if it occurs unexpectedly.
See also: What Should I Eat for Hypoglycemia?
Conclusion
Managing hypoglycemia requires both quick action and careful planning. Consuming 15 grams of fast-acting carbohydrates, such as glucose tablets, fruit juice, or candies, is the first step in treating low blood sugar. After stabilizing blood glucose levels, it’s essential to follow up with a balanced meal or snack that includes both carbohydrates and protein to prevent a recurrence. Preventive strategies like eating regular meals, monitoring carbohydrate intake, and always being prepared with emergency snacks can help reduce the frequency of hypoglycemia. By knowing the best foods to eat during and after a hypoglycemic episode, individuals with diabetes can effectively manage this condition and maintain stable blood sugar levels.
Related topics:
When Does Hypoglycemia Usually Occur?
