The Reactive Hypoglycemia Diet

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For your reactive hypoglycemia diet, you need to eat small frequent meals — going no more than three hours without a meal — that include foods high in fiber. Whole grains provide carbohydrates, fiber, vitamins and minerals. Carbohydrates in food turn into sugar and raise blood sugars to provide a quick boost in energy.

Fiber in whole grain helps slow the release of the sugar into the bloodstream. A slower release of sugar helps keep the blood sugar level consistent, notes the Jackson-Siegelbaum Gastroenterology Group.

Whole grain foods to include in your diet to prevent reactive hypoglycemia include whole wheat bread, oatmeal, whole grain ready-to-eat cereals, whole wheat pasta, brown rice, barley, bulgur, whole grain crackers and popcorn. Fruits also provide carbohydrates, fiber, vitamins and minerals. People with reactive hypoglycemia should choose whole fruit over its juice for its fiber content.

Drinking juice leads to a rapid rise and then fall in blood sugar, according to the Jackson-Siegelbaum Gastroenterology Group. Fruits high in soluble fiber slow down stomach emptying and also slow the release of sugar into the bloodstream. High soluble fiber fruits include oranges, apples, strawberries and pears. Other healthy fruit choices for reactive hypoglycemia include melons, berries, grapes, plums and peaches.


Vegetables contain only small amounts of carbohydrate, but act as a good source of fiber to help slow down digestion. Healthy vegetable choices for reactive hypoglycemia include brussel sprouts, white and sweet potatoes with the skin, carrots, spinach, broccoli, green beans, lettuce, cucumbers, asparagus, corn, peas, legumes, mushrooms and eggplant. Legumes also act as a source of protein. Protein also takes the body longer to digest, which helps prevent low blood sugar experienced with reactive hypoglycemia.

Dairy provides protein, carbohydrate, vitamins and minerals and also helps control blood sugar for reactive hypoglycemia.

How Your Body Works 4 Hypoglycemia, Low Blood Sugar & Diabet

Healthy choices include nonfat milk, 1 percent milk, nonfat and low-fat yogurt and low-fat cheeses. Lean meats and meat substitutes act as a significant source of protein. Instead of relying on constantly ingested refined carbs and sugars, we have to give it food that helps it produce more glucagon, such as proteins and fats. If our new goal is to manage our insulin and reverse the risk of diabetes by merely increasing the glucagon level, how do we do that? A combination of three things worked for me. The ketogenic diet is basically a low-carb, no sugar, high protein, and high-fat diet.

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A week into the keto diet, I felt like a disaster. I was always hungry, moody, shaky, and feeling hypoglycemic to the max. I wanted to quit the diet because I feel so groggy and sick. What confounded me was that everywhere I looked on the internet about the Keto diet, people writing their praise and their testimonies about how great they feel on the diet, so clear-headed and healthy. Without the quick boost of sugar from carbs, I felt like I was never going to get out of the low blood sugar range. The body needs time to adjust to building new mechanisms because it is shifting from using sugar as a fuel to using fat as a fuel, so give it a few weeks before giving up!

So instead of boosting the sugars temporarily with sugar, we need to start getting your body to start regulating the blood sugar with glycogen on its own. The body is remarkable. It can create sugar out of fat and protein, and protein actually triggers glucagon! So instead of giving your body the quick fix of sugar or carbs that it desperately craves, give it a few eggs or steak and lots of veggies and wait for it to kick in, to stop the vicious cycle of hypoglycemia.

Once you have been able to get your body used to produce glucagon on its own, the less need you will feel for carbs and sugar to balance you. A little thing to remember here is to stay away from hidden sugars and carbs that will turn into sugar, causing the roller coaster of ups and downs in the blood sugar. These include:. The truth is, contrary to what medical websites advise that hypoglycemics should be eating small and frequent meals, the truth is that every time we eat something, anything, whether it is one chip or an entire meal, insulin is going to be released from the pancreas.

That is not good when a hypoglycemic is already producing excess amounts of insulin.

Non Diabetic Hypoglycemia

The goal is to try to minimize the number of times we eat in a day , ideally going from five or six small meals to just two or even one meal a day. You should, however, proceed slowly. The biggest mistake people make starting intermittent fasting is jumping in too quickly.

You have to train your body slowly, allowing it enough time to get used to it. The whole point of this is that your body will learn to stabilize itself, with as little interference from us as possible. Benefits of intermittent fasting include that it:. If you started out like me eating three full meals a day plus two snacks between them, then you have to cut back on one of those eating times for a while until your body adjusts, then remove another.

Be sure to get enough of these nutrients in particular:. Specific to hypoglycemics, some supplements are needed to give extra help to stabilize your insulin levels and your blood sugar. If you are eating healthy enough, you should be getting most of your needs met just through proper nutrition. I have also begun to introduce intermittent fasting by not eating after dinner at 8 pm until noon the next day, leaving a hour timeframe of fasting.

I still drink as many cups of coffee in the morning as I want without feeling any blood sugar crash. Breaking the vicious hypoglycemia cycle has really been a game changer for me. I have never really monitored my blood sugar and base my results on how I can feel I am getting better. I am no longer craving carbs as I did before when my blood sugar was constantly in a roller coaster cycle of ups and downs, and have lost 7 lbs over the course of these three weeks.

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Feeling hungry and irritable often? Julia Odom Follow. What is Non-Diabetic Hypoglycemia? The Pancreas, insulin, and glucagon The pancreas is an amazing little organ which aids the process of breaking down food by releasing enzymes. Symptoms of hypoglycemia Common symptoms of low blood sugar, regardless of the cause, include: Brain fog Anxiety Nausea Fatigue Shakiness Weakness Irritability Exhaustion Headaches Fear Moodiness Anger Trouble speaking Depression Crying More serious symptoms, including fainting, confusion, psychosis, and seizures In hypoglycemia, our bodies are trying to raise our blood sugar levels.

Hypoglycemia linked to diabetes I was always told that hypoglycemia is the exact opposite of diabetes, since instead of needing insulin, my body is actually producing too much of it, and so I thought no way in a million years would I have diabetes. Common Treatments Medical professionals advise diabetics and non-diabetics with hypoglycemia to keep a piece of candy on them at all times to quickly boost their blood sugar levels, which effectively boosts the blood sugar, making the person feel more stable.

Reactive Hypoglycemia: Symptoms, Causes, and Treatment

How medical websites tell you to manage non-diabetic hypoglycemia: Eat frequent, small meals throughout the day Cut back on food and drinks with caffeine Never skip meals. Eat slow-digesting carbs oatmeal, beans, whole wheat bread This medical website suggests that for immediate treatment of low blood sugar, make sure that you eat or drink 15 grams of sugar carbohydrates juice, glucose tablets, or hard candy to boost your blood glucose levels.

Fixing the Root of the Problem So, if the root of the problem is too much insulin, and insulin is produced to counteract the high blood sugar, then we must stop the rise of insulin. The cycle of hypoglycemia. Keto Diet The ketogenic diet is basically a low-carb, no sugar, high protein, and high-fat diet. Common mistakes during transitioning to the ketogenic diet Not eating complete meals — not eating enough proteins, fats, or vegetables healthy carbs Not doing it consistently — having too many snacks or cheats Doing it long enough to experience true results — usually takes on average three weeks Not having enough electrolytes — sodium, magnesium, and potassium Without the quick boost of sugar from carbs, I felt like I was never going to get out of the low blood sugar range.

What to do on the keto diet as a hypoglycemic: Eat enough protein to trigger glycogen. Stay away from refined carbs and sugars. Transition into eating only healthy carbs vegetables, nuts, seeds, fruits. Eat enough fat to sustain yourself. Eat fewer meals and snacks, aim for only 3 meals a day. These include: Grains: bread, pancakes, granola bars, cereal, oatmeal Starches: potatoes, rice, pasta Yogurt: even plain yogurt has plenty of hidden sugars Honey Wine and alcohol: turns into sugar in the body Juice has more sugar than soda. Benefits of intermittent fasting include that it: Lowers insulin levels.

Raises human growth hormone: may increase as much as 5-fold, which accelerate fat burning and muscle gain. Protect you against diabetes. Protects against aging, by reducing oxidative damage and inflammation in the body. Lowers blood pressure and cholesterol. Boosts brain power—aids in growing new nerve cells. Now where to begin?