low blood sugar diet

Even if you don’t have diabetes, you can still have low blood sugar. Hypoglycemia occurs when your fasting blood sugar is too low. Nondiabetic hypoglycemia is a condition in which people without diabetes experience low blood sugar (sugar).

Non-diabetic hypoglycemia can occur within a few hours after eating or during fasting, when you have not eaten. The latter may be associated with more serious health conditions.

If it’s not caused by a reaction to medication, such as taking too much aspirin or a medical condition like cancer, you can manage your symptoms by changing your diet.

How Food and Fasting Affect Symptoms

Hypoglycemia is when your blood sugar level is below 70 milligrams per deciliter (mg/dL).

Symptoms of low blood sugar include:

  • anxiety
  • confusion or nervousness
  • Dizziness or blurred vision
  • headache
  • hunger or craving for sweets
  • irritability or mood swings
  • Flushing
  • Rapid heartbeat (tachycardia)
  • nausea or vomiting
  • Numbness or coldness in your arms or legs
  • shake
  • sleepy
  • sweat
  • have trouble speaking
  • weakness

These symptoms occur because your body is not getting enough glucose to keep your brain functioning properly. Your brain uses glucose as its main energy source.

Glucose comes from your diet, so it is directly related to your diet. When you don’t have enough blood sugar, such as when you’ve been fasting or haven’t eaten recently, your body tries to compensate by increasing insulin release. Your body also triggers the release of hormones like epinephrine (adrenaline) and norepinephrine to help your body raise blood sugar.

When you eat, whatever you choose can have an impact on your blood sugar levels. Some foods are known to raise blood sugar levels faster than others, and this must be taken into account when trying to manage low blood sugar at home.

Understanding the link between blood sugar and anxiety

Arrange meals and snacks

When you plan your meals and snacks, it can ensure that you eat enough of a variety of foods to keep your blood sugar normal. This is especially important when you experience non-diabetic hypoglycemia. Controlling blood sugar means preventing symptoms.

READ ALSO:  What You Should Know About Keto Adaptation

For people prone to hypoglycemia, it is recommended that they eat small, frequent meals throughout the day.They should also eat about every three or four hours

food type

There are no “good” and “bad” foods, but when you have non-diabetic hypoglycemia, there are better and worse choices about what and when to eat. Certain foods and lifestyle changes can help you prevent or manage hypoglycemia.

What is the glycemic index?

A glycemic index (GI) food score is a tool you can use to understand how certain foods affect your blood sugar. Lower-end foods are known to affect blood sugar more slowly, while higher-end foods affect blood sugar much more quickly. If you have low blood sugar, high GI foods may be better for you.

Diet tips to control blood sugar levels:

  • Spread your carbohydrate intake throughout the day.
  • Aim for two to four carbs per meal and one to two at snack time. One serving is 15 grams of carbohydrates.
  • Choose whole grains and high-fiber foods.
  • Choose whole fruit instead of processed fruit, such as fruit cups, jams, and juices.
  • Eat from a variety of food groups during your meals and snacks. For example, apples with peanut butter, turkey sandwiches with lettuce and tomato, and tofu with rice and vegetables.
  • Add lean protein to every meal for longer-lasting energy, such as fish, low-fat cheese, and eggs.
  • Add healthy fats in small amounts, such as nuts, seeds, avocados, and olive oil.
  • Pair sweets and fruit with other foods.
  • If you drink, eat at the same time.
  • Be aware that foods that contain fat or protein will slow the blood sugar response, and if you need to raise your blood sugar quickly, these foods won’t work. This includes chocolate, ice cream, cookies and bread.

Cinnamon and Blood Sugar

Cinnamon is a common household spice that has been used in traditional Chinese medicine for hundreds of years. Studies have found that cinnamon reduces fasting blood sugar levels and signals insulin release. The same goes for extracts and cinnamon sticks.

foods to avoid

If you have hypoglycemia, it is not recommended to eat foods that cause a rapid rise in blood sugar, which indicates an increase in insulin and causes blood sugar to drop. Your goal is to prevent drastic changes in blood sugar.

Other foods to avoid include:

  • Foods high in sugar and concentrated sugar: These foods have a roller coaster effect on blood sugar. They include cakes, fruit pies and frozen treats like ice cream, sherbet and frozen yogurt.
  • Caffeine: Foods such as coffee, cocoa, soda, and black tea contain caffeine, which causes the release of adrenaline hormones that raise blood sugar.
  • Alcoholic beverages: Alcohol is known to cause low blood sugar, especially on an empty stomach.

How the glycemic index chart can help control blood sugar

Quick fix

The only way to tell if you have low blood sugar is to check your blood sugar levels with a blood glucose monitor. If you have a hypoglycemic episode, then you need to balance your blood sugar quickly.

The American Diabetes Association recommends treating hypoglycemia using the 15-15 rule, which states that you should:

  • Eat or drink 15 grams of carbohydrates right away to raise blood sugar.
  • Check your blood sugar after 15 minutes.
  • If your blood sugar is still below 70 mg/dL, eat another 15 grams of carbohydrates.
  • Repeat these steps until your blood sugar is at least 70 mg/dL.
  • Eat a meal or snack to make sure it doesn’t drop again when your blood sugar is back in the normal range.

15-15 Rule What To Eat

The 15 grams of carbohydrates you need to consume for the 15-15 rule can be:

  • Glucose tablets (check label for instructions)
  • Gel tube (check label for instructions)
  • 4 ounces (1/2 cup) fruit juice or regular soda (non-diet)
  • 1 tablespoon sugar, honey or corn syrup
  • Hard candy, jelly beans, or chewing gum (see label for serving size)

If you are experiencing repeated episodes of hypoglycemia, you should see your healthcare provider to find out why they occur and whether you need to take additional steps to prevent or manage these attacks.


Hypoglycemia is less common in people without diabetes, but can be just as severe when it occurs. When you have symptoms of low blood sugar, follow the 15-15 rule to gradually bring your blood sugar back up. If it happens frequently, consult your healthcare provider.

VigorTip words

If you’re concerned about low blood sugar, it may be time to make some changes. You can manage non-diabetic hypoglycemia by making changes to your diet, including eating foods that can help keep your blood sugar levels within a normal, healthy range. If you do experience low blood sugar, you can follow the 15-15 rule for a quick fix. Talk to your healthcare provider to better understand why this is happening and whether you should take extra steps to stay healthy.

Frequently Asked Questions

  • What is a low glycemic diet?

    A low-glycemic diet is a personalized diet designed to help control blood sugar levels. Everyone has different nutritional needs, so the foods you include in your diet will vary from person to person. In many cases, however, certain foods and beverages are reduced or avoided on a low-glycemic diet; these may include sugar-rich foods, alcohol, caffeine, and tobacco.

    understand more:

    What is a low glycemic diet?

  • What causes low blood sugar?

    In people with diabetes, low blood sugar (low blood sugar) can be caused by lack of carbohydrates, not eating, incorrect medication dosing, not adhering to medication schedules, alcohol consumption, weight loss, and kidney disease.

    In people without diabetes, certain medications, excessive alcohol intake, hormonal deficiencies, insulin autoimmune syndrome, excess insulin secretion, kidney disease, severe hepatitis, etc. may cause hypoglycemia.

    understand more:

    Causes and Risk Factors of Hypoglycemia

  • What is a reactive hypoglycemic diet?

    A reactive hypoglycemic diet is one way to help prevent an episode of reactive hypoglycemia, or a drop in blood sugar levels after eating. This diet encourages eating smaller, more frequent, balanced meals with a variety of foods including protein, whole-grain carbohydrates, fruits, vegetables, dairy, and fiber. It also recommends limiting sugar-rich foods or processed simple carbohydrates.