Hypoglycemia is the term for a blood glucose level that is lower than normal. When foods are digested in the body, they are broken down into many nutrients. These nutrients are absorbed into the bloodstream to be used in performing various body functions. One of these nutrients is glucose, a sugar that provides fuel to the body. The process that regulates the amount of sugar in the blood is complex. Adrenaline is a part of this complicated process. Everyone has experienced a rush of adrenaline at some time — that “love-at-first-sight” feeling, or the pounding heart after narrowly escaping an accident. Adrenaline is produced by the adrenal glands located on top of the kidneys. The sudden release of adrenaline is one cause of hypoglycemia — apprehension, hunger, sweating, rapid heartbeat, and faintness.
Hypoglycemia can also occur from certain illnesses, such as liver disease and some types of tumors. These conditions cause a type of hypoglycemia called organic hypoglycemia. They usually require specific medical treatment or surgery. There is another type of hypoglycemia. In some people, the body simply responds differently to the digestion of foods. Some foods are digested and absorbed rapidly, resulting in a burst of glucose entering the bloodstream. In most people the body adjusts smoothly. It would be like two children trying to balance a see-saw. There may be a slight teetering or swinging up and down as the children shift their weight to achieve the balance. In some people, however, the response is like an actively rocking see-saw swinging up and down. The body over-reacts and sets the process in motion to reduce blood glucose. The result is a glucose level that is too low. Then the body releases adrenaline, increasing glucose in the bloodstream. This is called Reactive Hypoglycemia — the body is simply over-reacting. It is not easy to diagnose. However, it usually occurs consistently from one to three hours after a meal and returns to normal on its own. When no known medical causes are found, the diagnosis of reactive hypoglycemia is made. The best way to manage reactive hypoglycemia is have glucose enter the bloodstream at a steady, even pace. This can be done with changes in eating habits.
Nutrition Facts
Following a hypoglycemia diet gives the body all the calories, protein, minerals, and vitamins necessary to meet the Recommended Dietary Allowance (RDA) for healthy adults.
Special Considerations |
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Sample Menu | ||
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Breakfast |
Lunch |
Dinner |
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Snack |
Snack |
Snack |
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This Sample Diet Provides the Following | |||
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Calories |
1,760 | Fat |
50 gm |
Protein |
90 gm | Sodium |
2,000 mg |
Carbohydrates |
232 gm | Potassium |
3,300 mg |
Food Groups | ||
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Group | Recommend | Avoid |
Meat and Meat Alternatives | all lean meat and poultry, seafood, peanut butter, nuts and seeds, limit eggs to four per week including those used in cooking | fatty and heavily marbled meats, hot dogs, salt pork, cold cuts, sausage, bacon, fried meats, or those prepared with sweetened sauces |
Breads, Grains, & Potatoes* | enriched or whole grain bread and rolls, English muffins, unsweetened cereals, potatoes, rice, pasta and noodles, crackers, pretzels, popcorn, plain cakes and cookies made with allowed oils, low fat milk, and sugar substitute | presweetened cereals, sweet rolls, pastries, donuts with sugar topping, glaze, and fillings, frosted cakes, pies, cookies |
Milk and Milk products | skim milk, 1% fat milk, nonfat dry milk, evaporated skim milk, plain or artificially sweetened low-fat yogurt, buttermilk, cocoa with sugar substitute, puddings made with allowed milk and sugar substitute, low-fat skim milk cheeses | whole or 2% milk, cream, chocolate milk, ice cream and ice cream products, flavored or fruited yogurt, milkshakes, sundaes, malted milk, sweetened pudding and custard, cocoa mixes, processed cheeses, cheese spreads |
Vegetables* | dark green or yellow vegetables (eaten daily), all other raw or cooked vegetables, legumes (beans, peas, and lentils) | any glazed or sweetened |
Fruits* | citrus fruit (eaten daily), raw fruit or fruit canned in natural juice or water, dried fruit | any canned in heavy syrups, candied fruit |
Beverages | decaffeinated coffee, tea, and herbal teas, water; diet decaffeinated sodas; unsweetened fruit juice | sweetened fruit juice, ades and punches, alcohol; regular and caffeinated soda |
Fats and Oils | unsaturated vegetable oils such as corn, safflower, sesame, soybean, sunflower, peanut, canola, or olive oil; salad dressings and mayonnaise made with these oils | visible fat, poultry skin, fried foods, high-fat sauces and gravies, butter, shortening, hydrogenated oils, coconut oil |
Miscellaneous | jelly, jam, or gelatin with sugar substitute or unsweetened, herbs, spices, seasonings, vinegar, lemon juice, broth, unsweetened pickles, sugar substitutes, homemade soups with low-fat broth | sugar, jam, jelly, honey, syrup, molasses, candy, sweetened gelatin, dietetic chocolate candy, sherbet, fruit ice, popsicles, creamed soups |
* Complete Carbohydrates (Breads, grains, and potatoes are good sources, but some fruits and vegetables also contain them.) |
Some Food Sources of Fiber | |
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Insoluble Fiber | Soluble Fiber |
Whole grains; including wheat, rye, brown rice, bran, and cereals Cabbage, Brussels sprouts, broccoli, and cauliflower Root vegetables Dried peas and beans Apples | Citrus Strawberries Oatmeal Strawberries Dried beans and other legumes Apples |
What Counts As One Serving? | |
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Group | Amount |
Breads, cereal, rice and pasta | bread, 1 slice cooked rice or pasta, 1/2 cup cooked cereal, 1/2 cup ready-to-eat cereal, 1 oz |
Vegetables | chopped raw or cooked vegetables, 1/2 cup leafy raw vegetables, 1 cup |
Fruits | fruit or melon wedge, 1 piece juice, 3/4 cup canned fruit, 1/2 cup dried fruit, 1/4 cup |
Milk, yogurt, and cheese | milk or yogurt, 1 cup natural cheese, 1 1/2 oz process cheese, 2 oz |
Meat, poultry, fish, dry beans, eggs, and nuts | cooked lean meat, poultry, or fish, 2 1/2 or 3 oz count 1/2 cup of cooked beans, or 1 egg, or 2 Tbsp of peanut butter as 1 oz of lean meat |
Fats and sweets | LIMIT CALORIES FROM THESE especially if you need to lose weight |