Benefits And Drawbacks Of A Low Blood Sugar Diet
Other health benefits of a blood sugar lowering diet include:
- Help you feel fuller for longer
- Reduces food and sugar cravings
- Supports weight loss
- May reduce cholesterol and triglycerides
- Lowered inflammation
- Reduce the risk of heart disease and type 2 diabetes
There arent too many risks associated with a low blood sugar diet. One potential drawback is unnecessarily eliminating healthy foods, like some fruits, if youre using the glycemic index to plan meals and snacks.
Who Is At Risk Of Non
Non-diabetic hypoglycemia can affect people for several reasons. However, you are more at risk if you:
- Have a genetic/family history of diabetes.
- Have pre-diabetes.
- Have other health problems .
- Have had a specific type of stomach surgery, including some weight loss or bariatric surgeries like gastric bypass surgery.
- Take medication for kidney disease.
- Drink excessive amounts of alcohol.
Sweet Potatoes And Yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.
Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes.
Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
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What To Eat On A Low Blood Sugar Diet
A low blood sugar diet doesnt differ much from other healthy diets, like the Mediterranean, DASH, or plant-based diets. It focuses on filling your plate with fiber-rich foods, protein, and healthy fats.
Fiber, protein, and fat digest more slowly than simple carbohydrates, or sugars, and don’t cause blood sugar to spike. Ideally, meals should include a source of fiber, protein, and healthy fat for the best blood sugar control.
Foods to Eat
- Leafy greens – spinach, kale, lettuce
- Non-starchy vegetables – celery, cucumber, bell peppers, zucchini
- Whole grains – brown rice, rolled oats, quinoa, sprouted bread
- High protein foods
- Fish & shellfish – salmon, tuna, shrimp, crab, oysters
- Plain yogurt and cottage cheese
- Cooking oils – extra virgin olive oil, coconut oil, avocado oil, ghee
Foods to Limit or Avoid
- White bread, rice, and pasta
- Pancakes, waffles, and muffins made with refined flours
- Refined snacks – pretzels, crackers, chips
- Table sugar, honey, maple syrup
- Baked goods – cookies, cake, pie, donuts, pastries, cornbread
- Dried fruit – dates, apricots, raisins
- Condiments with added sugar – salad dressings, bbq sauce, ketchup
- Fried foods – french fries, fried chicken, buffalo wings
When you need a quick snack fix, the same guidelines apply. Try reaching for snacks that are a good source of protein for better blood sugar. Some ideas:
- Plain cottage cheese or yogurt
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When To Talk To A Doctor About Your Blood Sugar
Routine check-ups with your doctor including blood work are imperative for preventing and treating high blood sugar. As mentioned, because many symptoms of prediabetes may go unnoticed, a medical exam including blood work is the best way to detect high blood sugar.
Its also important to speak with your doctor if you have a family history of diabetes, feel as though you may be experiencing symptoms or have any concerns about your blood sugar.
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Dress Your Meals Withextra Virgin Olive Oil
Extra-virgin olive oil can be a powerful addition to meals. Here’s why:
- Helps reduce the effect of eating high-glycemic foods: A 2016 study found that the addition of extra-virgin olive oil to a high-glycemic meal “blunts” the blood glucose response after the meal for people with Type 1 diabetes, helping to stabilize blood sugars and prevent fluctuations.
- Reduces the risk of Type 2 diabetes: A 2017 review of studies found that eating olive oil may help manage and prevent Type 2 diabetes.
Note: The 2017 review noted that following the Mediterranean diet which advocates for the consumption of olive oil as the primary dietary fat was especially helpful at reducing the risk of diabetes.
Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and risk of heart disease.
How Can I Prevent Hypoglycemic Episodes
The key to preventing hypoglycemic events is managing diabetes:
- Follow your healthcare providers instructions about food and exercise.
- Track your blood sugar regularly, including before and after meals, before and after exercise and before bed.
- Take all your medications exactly as prescribed.
- When you do have a hypoglycemic event, write it down. Include details such as the time, what you ate recently, whether you exercised, the symptoms and your glucose level.
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The 10 Best Foods To Control Diabetes And Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, weve been able to determine what foods are better than others. In this article, well discuss the 10 best foods to control diabetes and lower blood sugar.
To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.
Medication And Supplements May Contribute To Blood Sugar Changes
Illness itself can increase blood sugar levels, but so can illness-fighting medication. A number of over-the-counter and prescription drugs even some vitamins and supplements can raise blood sugar. Examples include corticosteroids, asthma medication, birth control pills, certain antidepressants, and some medication for severe acne, Dodell says. While the exact causes arent completely clear, research suggests that changes in blood flow as well as direct effects on insulin release and receptors may explain why blood-pressure-lowering medication has the potential to spike blood sugar.
Its therefore important to let your doctor know about each and every medication you take, whether OTC or prescribed by another doctor, he says. They may be able to help you find an alternative medication that is better for your blood sugar levels or, alternatively, simply help you manage your blood sugar despite any sugar-increasing medicine.
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Take A Shot Of Apple Cider Vinegar
Swigging apple cider vinegar might not sound appealing, but it could help keep your blood sugar in balance if taken before you eat. Some research has found that consuming ACV reduced post-meal blood sugar levels by about half in healthy patients. The theory is that acetic acid, a component of the vinegar, slows down the conversion of carbohydrates into sugar in the bloodstream. Pro tip: Mix a tablespoon or two into a glass of watertaking it straight will burn!
If A Person Is Unconscious
If a person loses consciousness because of severe hypoglycaemia, they need to be put into the recovery position and given an injection of the hormone glucagon . The injection will raise their blood glucose level.
The injection should be carried out by a friend or family member who knows what theyre doing, or by a trained healthcare professional.
You should dial 999 to request an ambulance if:
- a glucagon injection kit isnt available
- theres nobody available whos trained to give the injection
- the injection is ineffective after 10 minutes
Never try to put food or drink into the mouth of someone whos unconscious as they could choke.
If youre able to give a glucagon injection and the person regains consciousness, they should eat some longer-acting carbohydrate food, such as a few biscuits, a cereal bar or a sandwich.
You should continue to monitor the person for signs of recurring symptoms in case they need to be treated again.
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High Or Low Blood Sugar
Nausea is a symptom of both high and low blood sugar, so it is important to check your levels at home with your glucometer before deciding on your next steps. If you are experiencing blood glucose highs and lows regularly or more frequently than usual, tell your healthcare provider. They can help determine the cause and a plan of action to keep your blood sugar levels within the normal range.
A Hypoglycemia Food List
Choosing low glycemic index foods can help you control your blood glucose levels. Something to remember when youre planning your meals: meat and fish dont have a glycemic index. This is because they do not contain carbohydrates.
Foods containing carbohydrates have low, moderate, and high glycemic index options. Heres a breakdown of a few of these, just to give you an idea of the best types of foods to choose from:
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Treating Severely Low Blood Sugar
Blood sugar below 55 mg/dL is considered severely low. You wont be able to treat it using the 15-15 rule. You also may not be able to check your own blood sugar or treat it by yourself, depending on your symptoms. Make sure your family members, friends, and caregivers know your signs of low blood sugar so they can help treat it if needed.
Injectable glucagon is the best way to treat severely low blood sugar. A glucagon kit is available by prescription. Speak with your doctor to see if you should have a kit. Be sure to learn how and when to use it. Let family members and others close to you know where you keep the glucagon kit and make sure theyve been trained in how to use it too.
Its important to contact a doctor for emergency medical treatment immediately after receiving a glucagon injection. If a person faints due to severely low blood sugar, theyll usually wake up within 15 minutes after a glucagon injection. If they dont wake up within 15 minutes after the injection, they should receive one more dose. When the person is awake and able to swallow:
- Feed the person a fast-acting source of sugar .
- Then, have them eat a long-acting source of sugar .
Its also important that friends, family, co-workers, teachers, coaches, and other people you may be around often know how to test your blood sugar and treat severely low blood sugar before it happens.
If any of the following happens, your friend, relative, or helper should call 911:
What’s The Best Diet For Diabetes
There isn’t a specific diet or meal plan that works for everybody. Your health care provider may have you see a registered dietician or a diabetes educator who can help design the best eating plan for you. The plan will consider:
- Any medicines that you take
- Any other health conditions you have
- Your lifestyle and tastes
All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.
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Benefits Of A Hypoglycemia Diet
Fiber-rich carbohydrates and proteins help promote more stable blood sugar levels. When blood sugar levels rise, they tend to drop more drastically because they are digested quickly.
Its essential to eat regular meals and snacks and not skip meals if youre prone to hypoglycemia. If you eat well but skip meals, then hypoglycemia can still occur. Eating every 3-4 hours can help prevent low blood sugar.
Why should people with hypoglycemia follow a specific diet?
People prone to hypoglycemia need to eat foods that promote balanced, steady blood sugars to fuel their bodies correctly.
Eating regularly is just as crucial. Going hours without eating can result in low blood sugar once the body uses up its glycogen stores, which is stored sugar in the liver.
Dont Forget To Keep Moving
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you dont have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.
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