Reactive Hypoglycemia Diet Help

hey there, i may be able to help.

i was officially diagnosed when i was about 17, but didn't notice the effects of the condition on my body/energy levels till i was about 20 (being a teen, right?! immune to everything)

it was really bad when i was overweight, but since i've lost 50-60lbs i'm able to go longer without food and be less crabby when i am hungry.

you can PM me with specific questions if you want, or friend me good luck

I am prone to blood sugar crashes, but mostly if I've been eating too much refined sugar. (I have type II Diabetes, controlled with diet and exercise... no medications). I try to avoid it, but when I've eaten one cookie too many or, heaven forbid, maybe some candy, and I crash, I eat a hard candy to get back up to a normal level, then drink juice.... After that I remember how much is sucks and try to just stick with more complex carbs that take longer to digest and more protein. When I've overdone the sugar it can take a couple of days to get back on an even keel eating the right stuff. I LOVE sweets so it's not easy, but I so hate the way hypoglycemia feels that it's very motivating to avoid those simple sugars.

i guess my single concentrated piece of advice is, don't eat anything without a protein accompaniment!

I am also hypoglycemic. I break my meals into smaller meals. Instead of eating three times a day, I eat six times a day. The same amount of calories and everything, just broken into smaller chunks. It keeps my blood sugar from dropping out.

I have developed reactive hypoglycemia, and I find that I have the most problem when I eat a meal that consists of too many simple carbs. I do much better with frequent smaller meals and sticking with more complex carbs.

Hiya
I am trying to have unrefined carbs - wholemeal pasta, bread, basmati rice etc, fresh fruit, protein etc - trying to really limit sugars and refined carbs - even down to diluting fruit juice 1:10 water as the sugar is released really quickly. I've found a few almonds really help when I know my blood sugar is going down. Seem to be managing it ok with this and feeling much better than when I was eating what I wanted - and constantly wanting sugar as I was so tired. Hope you find what works for you soon.

bump to read later

Eat every three to four hours, base your day around nine servings of low sugar fruits and non starchy vegetables, far more veggies than fruit, add in three servings of reduced fat dairy, have protein, fibre and healthy fats at every meal and snack because these slow the digestion and stabilise the blood glucose, limit yourself to small servings of the lowest glycaemic index carbs such as beans, lentils and barley.

Processed wheat, corn/ maize, white potatoes and rice are all fairly high GI so avoid if you can. Spread your calories, macros and meals out through the day fairly evenly or give yourself slightly more when you are very active or at danger times. Never eat carbs on their own unless you are about to keel over, that is the fastest way to have your blood sugar peaks and troughs.

There are no special meals just choose a protein, think of a meal that uses that, or some veggies that you think will work. So if you are having eggs for breakfast the obvious is a vegetable omelette or frittata (check out the Slimming World version using eggs with cottage cheese, hold the starches). Or adapt recipes: if you fancy a vegetable soup for lunch be sure to use a ton of non starchy vegetables, lentils or barley not white potato or bread, include plenty of protein such as meat or cheese.

Nuts and seeds whole or ground are amazing for adding protein, fibre and healthy fats to any meal or snack. If you need the occasional sweet treat you might try a sweetener like xylitol, if you like chocolate use cocoa powder - packed with minerals fibre and healthy fats.

The final thing is manage your stress levels and sleep patterns - maybe try to prioritise urgent v. important, do some relaxation exercises, let others help you with household tasks, practice sleep hygiene. Certain nutrients can help with stress including magnesium and zinc, B vitamins, omega-3s so be sure your diet is nutritious and balanced.

I've suffered from hypoglycemia for over 20 years now. For me a Zone diet works best so, that's what I set my goals for. I'm definitely not perfect, but the closer I get to these goals the better I feel.

My food diary is open, Feel free to check it out for ideas and/or add me as a friend.