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What foods should I eat or avoid for hypoglycemia?

Medically reviewed by Carmen Pope, BPharm. Last updated on Dec 27, 2024.

Official Answer by Drugs.com

If you have diabetes, then you will know that certain foods can significantly affect your blood sugar levels. There is no one-size-fits-all meal plan for people with diabetes, but it can be confusing knowing what you can and can’t eat. In general, meals that are high in protein, complex carbohydrates, and low in fat help to minimize fluctuations between high and low blood sugar levels. It also helps if you make your meals smaller and spread them out during the day so that you are eating every 3 to 4 hours instead of only having 3 large meals a day.

You should avoid foods high in saturated fat or sugar and choose foods high in protein, soluble fiber, or with a low glycemic index (low GI) score – these low GI foods contain carbohydrates that take the body longer to break down. Alcohol can also play havoc with your blood sugar levels, and if you don’t want to eliminate it, then keep it to a minimum and never mix alcohol with sugar-filled mixers, such as fruit juice. Eat a small meal soon after waking, a wholesome snack mid-morning and mid-afternoon, a light lunch and dinner, and then a small bedtime healthy snack.

Some examples of nutritionally high breakfasts suitable for people at risk of hypoglycemia include:

Some examples of nutritionally high mid-morning or mid-afternoon snacks suitable for people at risk of hypoglycemia include:

Some examples of nutritionally high lunches suitable for people at risk of hypoglycemia include:

When it comes to your evening meal, keep it as small as your other meals, but ensure you include protein and complex carbohydrates. Some examples of nutritionally high dinners suitable for people at risk of hypoglycemia include:

Before you go to bed, a small snack close to bedtime can help keep your blood sugar levels stable throughout the night. Some examples of light bedtime snacks suitable for people at risk of hypoglycemia include:

Foods that are not suitable for people with hypoglycemia to eat because they can cause your blood sugar levels to fluctuate significantly include:

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References
  • 5. Lifestyle Management: Standards of Medical Care in Diabetes—2019 Diabetes Care 2019;42(Supplement_1): S46–S60 https://diabetesjournals.org/care/article/42/Supplement_1/S46/31274/5-Lifestyle-Management-Standards-of-Medical-Care
  • What is a healthy, balanced diet for diabetes? Diabetes UK. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/what-is-a-healthy-balanced-diet

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