Hypoglycemia Diet

What Is Hypoglycemia

Hypoglycemia is the condition of having too-low blood sugar levels, creating a feeling of faintness, rapid heartbeat, sweating and other symptoms similar to those experienced with a big adrenaline rush. In more extreme cases, which is very rare, the blood sugar levels can drop to the point of causing coma and even death.

The cause can vary quite a bit, ranging from tumors and malfunctioning adrenal glands to an unfortunate side effect of bowel surgery or even taking in too many beta-blocker type medications. Whatever the cause, the name of the game is to keep blood sugar as even as possible throughout the day.

The Hypoglycemia Diet

A few foods and substances are particularly important to avoid when you're hypoglycemic, since they tend to wreak havoc with blood sugar levels and/or adrenaline responses.

The No-No List

The general No-No list is:

• Sugar
• Simple carbohydrates
• Caffeinated beverages of any sort
• Alcohol
• Tobacco

The second item on that list requires some clarification, since there are some misconceptions about "healthy" snacks. If you've been trying to lose weight, you've no doubt heard someone sing the praises of those oh-so-wonderful rice cakes that have almost no calories. Well, they convert almost instantly to pure blood sugar once they hit your system, creating just the kind of sudden jolt you want to avoid.

Trading the chips or beef jerky for healthier, low-fat pretzels? Same deal -- they're full of highly processed carbs that become blood sugar in a blink. The same goes for white bread, white rice, and practically anything with "instant" in the name. This brings us to…

Complex Carbs, Fat and Protein

Complex carbs are "chunkier" in that they have to sit in the belly and slowly digest for a while before slowly seeping into the bloodstream. This obviously makes for a better balanced blood sugar curve than the kaboom-and-then-it's-gone effect you see with simple carbs. Complex carbs are found in rough bread, veggies, oats and the like, where it gets an additional boost through the fiber content that further slows digestion. As a rule, the good food for hypoglycemics is tougher to chew than the simple carb-stuff.

Protein and fat does not produce a blood sugar jolt. In fact, mixing carbs with fat, in particular, serves to slow things further. That doesn't mean a candy bar is A-Ok, just because it comes with a heaping serving of fat with the sugar, but more like some avocado slices being a great addition for a salad. However, note that recent research has shown excess fat intake, too, has a negative impact on hypoglycemia, especially from sources like milk, cheese and high-fat meats. Bottom line: Eat fat foods in moderation and watch for further studies on this.

Meanwhile, you can learn more about simple vs. complex carbs and the impact of fiber, protein and fat by studying the glycemic index. The higher the number, the faster the food enters your bloodstream and the bigger the jolt.

Finally, Timing Is Everything

The hypoglycemia diet has a non-nutritional element to it as well: Timing. You know how everybody is decked after Thanksgiving dinner? That's not just the tryptophane in the turkey. A larger meal produces a bigger jolt to your system. Instead, space meals out so that you eat several (5-6) smaller meals instead of the traditional three squares. The biggest meal of the day should actually be breakfast, since it sets the tone for the day in more ways than one. Good luck!