Hypoglycemia Diet Plan: Best & Worst Foods to Manage it Well

Last updated on April 19th, 2022

Hypoglycemia is a condition that does not happen only to diabetes patients but can trap anyone if their blood sugar level drops too low. To maintain blood sugar levels, it is a must to stay on a healthy, balanced, and reactive Hypoglycemia diet plan.

When insulin production increases more than normal in the body, blood sugar levels start declining. When a person consumes carbohydrates, they are broken down into glucose, which is paired with insulin and transported to cells to generate energy.

Overproduction of insulin by the pancreas in non-diabetic and diabetic patients also causes hypoglycemia. Kidney problems, tumors, different medications, and under-eating can also lead to hypoglycemia.

Also Read: Home remedies for diabetes

Symptoms of Hypoglycemia

According to the NHS, some of the symptoms which can occur if a person is suffering from Hypoglycemia are:

1. Fatigue
2. Tiredness
3. Trembling
4. Hunger
5. Heart palpitations
6. Dizziness
7. Seizures
8. Confusion

It is advised to take immediate medical help in such a situation.

Hypoglycemia Diet Plan: What You Should Eat and What Not

Do Include Whole Grains

Whole grains contain a good amount of nutrients like fiber, vitamins, minerals, etc. Carbs help turn food into sugar and boost energy. Fiber helps regulate the release of sugar in the bloodstream, which aids in keeping blood sugar levels at the optimum levels.

Food You Must Eat: 

• Brown Rice
• Millet
• Oatmeal
• Whole-wheat pasta
• Buckwheat
• Barley
• Whole-wheat crackers
• Popcorn
• Whole-wheat bread

Do Not Eat a Lot of Carbs at Once

Whole grains are important as they help prevent the symptoms of hypoglycemia, but it is also necessary to consume a balanced amount of carbohydrates, and the reactive Hypoglycemia diet book fulfills the same requirement.

Consumption of a large amount of carbohydrates helps produce an excess amount of insulin, which eventually lowers glucose levels. To regulate glucose in the body, a balanced diet is required, i.e., you must eat small meals every three to four hours.

As per the University Hospitals, it is advised to eat 2-4 servings of carbs at each meal (30-60gms) and 1-2 servings (15-30gms) at snack times

Note: Carb consumption recommendation may be different for people trying to reduce weight than people trying to maintain their weight.

One carbohydrate serving that equals to 15 grams include:

• One Small Apple
• ½ cup of pasta or rice
• One regular slice of bread
• One cup plain yogurt

Do Eat Fruits As Whole

Being rich in minerals, vitamins, and fiber, fruits help in maintaining glucose levels in the body. It is advised to opt for whole fruit over juice and consume whole fruit, which contains more fiber. Some of the fruits you must consume are:

• Apples
• Avocadoes
• Berries
• Cherries
• Grapes
• Kiwis

According to research published by Diabetes UK, drinking juice rises and hikes blood sugar levels rapidly.

High in Soluble Fiber Includes: 

• Apples
• Oranges
• Strawberries
• Pears
• Melons
• Grapes
• Peaches
• Plums

Do Eat Your Veggies 

Being a highly rich source of fiber, veggies contain only a small amount of carbohydrates that help slow digestion. Here are some of the healthy veggies that will help help you to manage your hypoglycemia better:

• Sprouts
• Spinach
• Lettuce
• Cucumber
• Beans
• Sweet potatoes
• Carrots
• Spinach
• Asparagus
• Corn
• Peas
• Legumes
• Mushrooms
• Eggplant

It is worth noting that beans provide double benefits. They are highly rich in proteins that take longer to digest, which can help prevent low blood sugar, which is the result of reactive hypoglycemia.

Do Add Dairy Products

Dairy products are rich in carbs, proteins, vitamins, and minerals that help in balancing blood sugar levels. It includes:

• Milk
• Non-Fat Milk
• Yogurt
• Cheese

Include High-Fiber Foods

According to Centers for Disease Control and Prevention, fiber slows down digestion and glucose absorption, helping to maintain stable blood sugar levels. Incorporate plenty of vegetables, fruits, whole grains, and legumes into your diet. High-fiber foods also contribute to a feeling of fullness, which can prevent overeating and subsequent blood sugar fluctuations. Moreover, fiber aids in digestive health, promoting regular bowel movements and reducing the risk of gastrointestinal issues.

Choose Low Glycemic Index Foods

Foods with a low glycemic index (GI) cause a slower, lower rise in blood sugar levels. Examples include whole grains, legumes, and most vegetables. These foods are digested and absorbed more slowly, which helps in maintaining a more consistent blood glucose level. By choosing low GI foods, you can avoid the rapid blood sugar spikes and drops that are often triggered by high GI foods, contributing to better long-term blood sugar management and overall health.

Planning A Hypoglycemia Diet: Breakfast to Dinner

Planning a hypoglycemia diet involves strategic meal planning to maintain stable blood sugar levels throughout the day. Each meal—breakfast, lunch, and dinner—plays a crucial role in providing a balanced mix of nutrients that support steady energy release and prevent blood sugar spikes and crashes. Here, we will outline specific recommendations for each mealtime to help you effectively manage hypoglycemia through dietary choices.

Breakfast

For a hypoglycemia-friendly breakfast, focus on meals that combine complex carbohydrates, proteins, and healthy fats to provide sustained energy and stabilize blood sugar levels. Here are several options:

1. Oatmeal with Nuts and Berries: Start with a bowl of oatmeal topped with almonds or walnuts, which provide healthy fats and protein. Add a handful of berries like blueberries or strawberries for antioxidants and natural sweetness. You can sweeten it with a touch of honey or a sprinkle of cinnamon.
2. Greek Yogurt Parfait: Layer Greek yogurt with high-fiber fruits like apples or bananas and a handful of nuts or seeds such as chia or flaxseeds. Greek yogurt is rich in protein, which helps stabilize blood sugar levels, while fruits and nuts add fiber and healthy fats.
3. Whole Grain Toast with Avocado and Eggs: Toast a slice of whole grain bread and top it with mashed avocado and a poached or boiled egg. Avocado provides healthy fats, while eggs offer protein. This combination of nutrients helps maintain energy levels throughout the morning.
4. Smoothie with Greens and Protein: Blend spinach or kale with a scoop of protein powder (such as whey or plant-based) and a small portion of fruit like berries or half a banana. Add unsweetened almond milk or Greek yogurt for creaminess and additional protein.
5. Vegetable Omelette: Cook an omelette with vegetables like spinach, bell peppers, and tomatoes. Eggs provide protein, and vegetables add fiber and nutrients. Serve with a slice of whole grain toast for complex carbohydrates.

Lunch

For a hypoglycemia-friendly lunch, it’s crucial to choose meals that offer a balanced combination of carbohydrates, proteins, and healthy fats. These components help maintain stable blood sugar levels throughout the day while providing sustained energy. Here are several nutritious options to consider:

1. Mixed Dal Salad: Combine boiled mixed dals (such as moong dal, masoor dal) with diced cucumber, tomatoes, and onions. Season with chaat masala, lemon juice, and a drizzle of olive oil. Dals provide protein and fiber, while vegetables add vitamins and minerals.
2. Roti with Paneer Bhurji: Enjoy whole wheat roti with paneer bhurji (scrambled cottage cheese with onions, tomatoes, and spices). Paneer is a good source of protein, and whole wheat roti offers complex carbohydrates.
3. Chickpea (Chole) Salad: Make a salad with boiled chickpeas (chole), diced onions, tomatoes, and cucumber. Season with lemon juice, chaat masala, and coriander leaves. Chickpeas are rich in protein and fiber, supporting stable blood sugar levels.
4. Vegetable Khichdi: Prepare khichdi with equal parts of rice and dal, mixed with assorted vegetables like carrots, peas, and beans. Season with turmeric, cumin seeds, and ghee. Khichdi offers a balanced mix of carbohydrates, protein, and fiber.
5. Grilled Chicken Tikka with Salad: Grill chicken tikka marinated in yogurt and spices. Serve with a side salad of mixed greens, cucumbers, and bell peppers dressed with lemon juice and a touch of olive oil. Chicken tikka provides protein, and the salad adds fiber and nutrients

Evening Snacks

Choosing the right snacks is essential to manage hypoglycemia effectively throughout the day. Opt for snacks that include a mix of complex carbohydrates, proteins, and fiber to keep blood sugar levels steady between meals. Here are some wholesome snack ideas that cater to these needs:

1. Roasted Chana (Chickpeas): Roast chickpeas with a sprinkle of chaat masala and black salt. Chickpeas are high in fiber and protein, providing a satisfying snack to stabilize blood sugar levels.
2. Sprouts Chaat: Mix boiled sprouts with diced onions, tomatoes, green chilies, and a squeeze of lemon juice. Sprinkle with chaat masala and garnish with coriander leaves. Sprouts are rich in fiber and nutrients.
3. Makhana (Fox Nuts) with Turmeric: Roast makhana in a little ghee and sprinkle with turmeric powder and a pinch of salt. Makhana is a low-calorie, high-fiber snack popular in Indian diets.
4. Vegetable Upma: Prepare upma with semolina (sooji), mixed vegetables (like peas, carrots, and beans), and tempering of mustard seeds, curry leaves, and cashews. Upma provides complex carbohydrates and fiber.
5. Yogurt with Flaxseeds: Mix plain yogurt with ground flaxseeds and a drizzle of honey or jaggery for sweetness. Flaxseeds add omega-3 fatty acids and fiber, complementing the protein in yogurt.

Dinner

A well-planned dinner is essential for stabilizing blood sugar levels and ensuring overall health, especially for individuals managing hypoglycemia. Focus on meals that incorporate lean proteins, complex carbohydrates, and vegetables to provide balanced nutrition. Here are some dinner options designed to support stable blood sugar levels and satisfy your appetite:

1. Vegetable Pulao: Prepare vegetable pulao using basmati rice cooked with mixed vegetables like carrots, beans, and peas. Season with whole spices like cumin, cloves, and cardamom. Basmati rice provides complex carbohydrates, while vegetables add fiber and nutrients.
2. Dal Tadka with Roti: Enjoy dal tadka (yellow lentils cooked with spices and tempered with ghee, cumin seeds, and garlic) with whole wheat roti. Dal is rich in protein and fiber, supporting stable blood sugar levels.
3. Palak Paneer: Make palak paneer (cottage cheese cubes in a creamy spinach gravy) served with brown rice or whole wheat naan. Paneer provides protein, while spinach offers vitamins, minerals, and fiber.
4. Grilled Fish with Steamed Vegetables: Grill or bake fish fillets (like tilapia or salmon) marinated in yogurt and Indian spices. Serve with steamed vegetables such as broccoli, carrots, and cauliflower. Fish is a good source of protein and omega-3 fatty acids.
5. Vegetable Kadhi with Brown Rice: Prepare vegetable kadhi (yogurt-based curry with gram flour and assorted vegetables like okra, eggplant, and potatoes). Serve with brown rice for a wholesome meal rich in fiber and protein.

Takeaway

First of all, hypoglycemia does not necessarily mean that you have diabetes, which is a very common misconception among people. If you have been diagnosed with hypoglycemia, it is really important to follow a strict Hypoglycemia diet book and keep in regular contact with your doctor to avoid any complications. If you work out frequently, you must have a reactive Hypoglycemia diet plan prepared so your blood glucose levels do not drop beyond the normal limits.

Also Read: Jaggery glycemic index

FAQ’s(Frequently Asked Questions)