Diet for reactive hypoglycemia
Eat small, frequent meals with a mix of carbs, fats, and protein. A diet made up mostly of carbohydrates may produce mild symptoms of hypoglycemia even though the blood sugar levels are usually in the low-normal range. Here’s what happens: A person may skip breakfast or have only simple carbohydrates—for example, a glass of orange juice and a sweet roll. The pancreas will secrete a fair amount of insulin to process the glucose in this meal, but since the meal contains no protein or fat, which are metabolized more slowly, the body will burn the glucose in 2 or 3 hours. Sensing a need for more energy, the brain sends out powerful hunger signals. A sweet snack will satisfy this hunger and provide a quick burst of energy, but again, the pancreas will pump out enough insulin to quickly metabolize the glucose. If the scenario is repeated throughout the day, a pattern is established. The cycle can be broken by consuming regular meals that include small amounts of protein and fats along with starches. These take longer than sugars to be digested and converted into glucose, and they allow for a steady release of energy. Avoid having a breakfast of a bagel with jam, for instance, and have a bagel with cream cheese instead. Include foods that are higher in soluble fiber such as lentils, oats, barley, apples, and citrus fruits since they are absorbed more slowly, and avoid sweets. Choose whole grains (such as whole-wheat bread) over refined grains (such as white bread or pasta) as often as possible. You may also want to consume foods with a low glycemic load.
