Hypoglycemia is the state of low blood sugar level that is when the blood sugar level drops to below 70 milligrams per deciliter (70 mg/dL). Having low blood sugar is often associated with diabetes, but it is possible to experience hypoglycemia without having diabetes. This results in weakness, confusion and shakiness, irregular heart rhythm, dizziness, fatigue, pale skin, anxiety, hunger, Irritability, tingling sensation around the mouth, sweating, crying out during sleep. As hypoglycemia becomes worse there may be symptoms including Confusion & Visual disturbances, seizures or death. Hypoglycemia usually occurs during a fasting state, but that is not always the case. Sometimes; this may occur after meals because the body produces more insulin than is needed. Various hormonal deficiencies, over consumption of alcoholic beverages and certain critical illnesses can be known as the other key reasons for this condition. Hypoglycemia diet is ideal for those who are suffering from this condition.
These symptoms can be avoided by following a diet to manage blood sugar levels stable throughout the day.
HYPOGLYCEMIC DIET PLAN
The quantity of food needed for a person each day depends on their age, gender, and activity level of a person. It is better to choose a variety of foods and eat a small snack or meal for every three hours.
A person should always try to eat breakfast as soon as possible after waking up, as blood sugar levels may have dropped during the night. It is advisable to limit intake of fruit juices in the morning and stick to juices that do not have added sugar, as these may cause blood sugar levels to become unstable.
A small, high-protein meal is recommended for lunch. Lunch should be a small meal but packed with protein, healthful fats, and complex carbohydrates that will continue to release energy slowly.
A good dinner choice will include protein and complex carbohydrates.
HYPOGLYCEMIA DIET PLAN
Through making the upcoming few descriptions, we are going to suggest you an effective diet for hypoglycemia. The following hypoglycemia diet recipes can be tried out for your everyday meals very easily.
- Fruit juices
- Smoked Salmon
- Whole fruits
- Olive Oil
- Water or coffee or tea
- Blueberries or diced apples
- Processed cereals
- Ground flax seed
- Low fat milk (skim, 1%, 2%)
- Fortified soy beverage
- Whole grain
- Plain yogurt
- Carrot and green pepper sticks
- Low-fat milk or fortified soy beverage
- Sweet potatoes
- white potatoes
- 1 cup of Greek yogurt
- A hard-boiled egg
- 1 cup cooked quinoa
- 2 tablespoons of natural peanut butter
- 3 ounces of grilled chicken or turkey breast
- tuna, chicken, or tofu sandwich on whole-grain bread with salad leaves
- a piece of grilled fish, a baked sweet potato, and a side salad or side of cooked veggies
- chickpea and vegetable salad
- Lentil soup
- Parmesan cheese
- A glass of low-fat or skim milk on the side.
- Blackberries or blueberries.
- Fish baked with lemon and green onions
- Steamed broccoli sprinkled with sesame seeds
- Coleslaw salad with oil and vinegar dressing
- Water or coffee or tea
- chicken or tofu with brown rice and vegetables
- salmon with steamed vegetables or salad
HYPOGLYCEMIA DIET RECIPES
Here is a nice yogurt recipe for your breakfast.
Indulge in a bowl of Plain yogurt topped with fresh berries. Have Steal-cut oats with sliced strawberries or an omelette with mushrooms and Swiss cheese
- cooked unsweetened oatmeal
- chopped pecans
Chicken tortilla wrap
- whole wheat tortilla wrap
- diced chicken
- sunflower seeds
- shredded lettuce
A green salad topped with chicken, chickpeas, tomatoes, and other veggies
a bean stew with lentils, kidney beans, chickpeas, and tinned tomatoes
- walnuts salad dressing
HYPOGLYCEMIA – SNACK IDEAS
- Hard-boiled egg with cucumber, celery and carrots sticks
- Low-fat plain yogurt with almonds and a sliced banana
- A small apple or banana with a small handful of nuts or seeds
MID- AFTERNOON SNACK
- Unsalted seeds or nuts (handful) and dried fruit
- a small apple with a few slices of cheddar cheese
- a Banana with a handful of nuts
- Trail mix with nuts, raisins and shredded wheat
- Low sodium, low fat cottage cheese or unsweetened yogurt with fresh fruit
- Peanut butter spread on cut-up banana
It is the state of having too much insulin in the blood, leading to low blood glucose levels. There are two types of non-diabetic hypoglycaemia as reactive hypoglycaemia & fasting hypoglycaemia. The symptoms include being hungry, shaky, sleepy, anxious, dizzy, confused or nervous, sweaty, irritable, syncope (passing out, losing consciousness). Some people have trouble speaking and also feel weak.
Non-Diabetic Hypoglycemia Diet Plan
- Eating small meals and snacks throughout the day, eating about every three hours
- Having a variety of foods, including protein (meat and non-meat), fatty foods, and high-fibre foods such as whole-grain bread, fruit, and vegetables
- Limiting high-sugar foods
- a high-protein, low-carbohydrate diet
When blood sugar level drops within 4 hours of eating a food, a person may be acquiring reactive hypoglycaemia. This condition is caused by excessive insulin production after eating.
The person should eat a small meal as soon as possible after waking. A good breakfast should consist of protein, such as scrambled eggs, plus a complex carbohydrate.
Reactive hypoglycemia Diet Plan
- Hard boiled eggs and a slice of whole-grain bread with cinnamon
- Plain Greek yogurt with berries, honey, and oatmeal
- A small serving of steel-cut oatmeal, like this protein-paced oatmeal with blueberries, sunflower seeds
- Decaffeinated coffee or herbal tea may be the best bet for a hot breakfast drink
HYPOGLYCEMIA – WEIGHT LOSS TIPS
- Eat every three to four hours
- Include protein, fat, and fibre every time.
- Choose slow-digesting carbs.
- Limit carbs to ~30 grams per meal.
Even though Hypoglycemia is a lifelong condition, good news is that, its symptoms can be controlled by following the diet plans.
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