 Preventive
Medicine and Nutrition
Hypoglycemia and Diet |
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What Is Hypoglycemia?
Hypoglycemia, also known as low blood sugar, is a relatively rare
condition. The symptoms include shakiness, weakness, faintness,
headaches, mental dullness, and confusion. Such symptoms can be
caused by any number of other problems, including stress. The only
way to diagnose hypoglycemia is through a glucose tolerance test—the
same type of test used to diagnose diabetes.
Effects of Hypoglycemia
Glucose is a type of sugar found in the blood. Eating a meal causes
blood glucose levels to rise. Normally, as levels of glucose in
the blood increase, the pancreas produces insulin. The insulin causes
body cells to absorb the glucose and a gradual drop in the blood
sugar level results. In a person with hypoglycemia, the body produces
too much insulin in the presence of glucose. This causes a sudden
drop in the blood sugar level.
The High-Protein Myth
Doctors used to recommend eating sugar-restricted, high-protein
meals four or more times a day to help control hypoglycemia. But
such treatment may actually impair glucose tolerance in patients.1
The main sources of protein for many individuals—animal products—are
also high in fat which can contribute to the development of diabetes,2,3
as well as numerous other health problems, from heart disease to
breast cancer.
Hypoglycemia and Diet
The best way to control hypoglycemia is through a diet similar
to that used to control diabetes mellitus: a reduction in simple
sugars, a large intake of complex carbohydrates, and frequent feedings.
Candy, sodas, and even fruit juices (which manufacturers often sweeten
with lots of sugar) are all high in sugar and should be avoided.
Foods that are high in soluble dietary fiber slow carbohydrate absorption
and help to prevent swings in blood sugar levels. For some, fruits
may also be a good addition as fructose—the natural sugar in
most fruits—does not require insulin to be absorbed into the
body cells.
Also advised is an increase in meal frequency. Eating more than
three meals per day helps to maintain blood sugar levels and to
prevent the onset of hypoglycemic symptoms. The following menu is
a one-day meal plan that puts these hypoglycemia guidelines into
action.
Breakfast
- 1 cup of hot whole grain cereal like oatmeal, oat bran, or Wheetena
- 1 slice of whole grain bread
- 1 piece of fruit
Snack
- 1 slice of whole grain bread
- carrot and celery sticks
Lunch
- Salad with raw vegetables, beans (chickpeas, kidney beans, etc.),
sunflower seeds, and a non-fat, dairy-free dressing
- 1 slice of whole grain bread
- 1 piece of fruit
Snack
- 4 crackers (preferably whole wheat)
- 1 piece of fruit
Dinner
- 1 cup of brown rice, pasta, bulgur, or 1 large baked potato
- 1/2 cup of beans or tofu
- 1 to 2 cups of cooked vegetables
Snack
- 2 cups of plain popcorn
- 1 piece of fruit
References
1. Anderson JW, Herman RH. Effects of carbohydrate restriction
on glucose tolerance of normal men and reactive hypoglycemic patients.
Am J Clin Nutr 1975;28:748.
2. Hindsworth H. The physiological activation of insulin.
Clin Sci 1933;1:1.
3. Anderson J. Update on HCF diet results. HCF Newsletter
4: June 1982, Lexington, KY.
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