Building a meal schedule, balancing the amount of carbohydrates between meals and snacks helps to stabilize blood sugar.
Hypoglycemia occurs when fasting blood sugar is low. People without diabetes are still at risk for hypoglycemia. Non-diabetic hypoglycemia, which occurs within hours of eating or during fasting, can also be a warning sign of another serious medical condition.
Hypoglycemia is when blood sugar drops below 70mg/dL. People with low blood sugar often experience symptoms of restlessness, anxiety, dizziness, blurred vision, headache, hunger or cravings for sweets, mood swings, heart palpitations, numbness or coldness in the hands and feet, tremors. trembling, weak. These symptoms occur because the body is not getting enough glucose to supply the brain to function properly.
When low blood sugar is not caused by a reaction to medication, you can control symptoms by making changes to your diet. Any food has an impact on blood sugar, the only difference is that the impact is more or less. Some foods raise blood sugar fairly quickly, but others have little impact on blood sugar.
Here are some adjustments to a suitable and scientific diet to help control blood sugar.
Schedule meals and snacks
Planning meals and snacks ensures that your body is getting a variety of foods to balance blood sugar levels. This is especially important for people with hypoglycemia who do not have diabetes. Managing blood sugar can prevent the symptoms of diabetes. People with frequent hypoglycemia should choose small and light meals throughout the day, meals 3-4 hours apart.
How to choose and combine foods
There are no “good” and “bad” foods, but there are poor choices when it comes to non-diabetic hypoglycemia. To prevent or manage hypoglycemia, people with hypoglycemia can do some eating tips such as: dividing carbohydrates evenly throughout the day, trying to eat 2-4 servings of carbs per meal, and 1- 2 servings for a snack. One serving is 15 grams of carbohydrates. Choose whole grains, fiber-rich foods, and whole fruits instead of processed fruits.
Eating from different food groups in meals and snacks, such as apple with peanut butter, turkey sandwich with lettuce or tomato, tofu with rice, vegetables is also recommended. blood sugar. Meals that are full of lean protein for longer-lasting energy, such as fish, low-fat cheese and eggs. Add healthy fats in small amounts, such as nuts, seeds, avocado, and olive oil.
Combine sweets and fruits with other foods. If you drink alcohol, drink it with meals. Some foods like chocolate, ice cream, crackers and bread with fat, protein slow down the response of blood sugar will not work in case you want to raise blood sugar quickly.
Cinnamon is a common household spice that has been used in traditional Chinese medicine for centuries. Research has found that cinnamon lowers fasting blood sugar levels and signals the release of insulin.
Foods to avoid
Foods that rapidly raise blood sugar, signal a spike in insulin and lead to a drop in blood sugar are not recommended for people with hypoglycemia. Other foods to avoid include:
Foods high in sugar and concentrated sugars such as cakes, fruitcakes and frozen snacks like ice cream, sherbet and frozen yogurt, they lower blood sugar levels..
Caffeine: foods like coffee, cocoa, soda and black tea have caffeine which causes the release of the hormone adrenaline, which can raise blood sugar levels.
Acoholic drinkAlcohol: Alcohol is known to cause low blood sugar, especially on an empty stomach.
The American Diabetes Association recommends that, to overcome hypoglycemia, follow the 15-15 rule. Accordingly, you should immediately eat or drink 15 grams of carbohydrates to increase blood sugar. Check your blood sugar in 15 minutes. Eat 15 more grams of carbohydrates if your blood sugar remains below 70 mg/dL. Repeat these steps until your blood sugar is at least 70 mg/dL. Eat a meal or snack to make sure your blood sugar doesn’t drop back to normal.
(According to VeryWellHealth)