Dieting for the Hypoglycemic

707 rep

AlumniOxford, MI

Is anyone out there hypoglycemic and found a way to diet that doesn't cause you to fall out of wack?

I've been trying to lose weight for a while but i've pretty much given up on changing my diet (besides the obvious, no fast food or obviously fatty or sugary stuff) and just focusing on working out better. Whenever I look at the labels for reduced fat food, I found that they just increase the sugar.. I'd also love to see if anyone knows about places to get common foods (like instant oatmeal) with less sugar as well.

4.1k rep

MemberFort Collins, CO

Hey there for me personally eating every two to three hours a protein and a good carb really helps me. I eat the quaker quick oats and 5 egg whites in am. The quaker quick oats only take 1 1/2 minutes in microwave. They're boring so throw in some cinnamon and a little splenda. Then eat a few ounces of chicken or tuna or turkey with either a salad, 1/2 to 1 cup veggies or healthy whole wheat bread/ low carb tortilla( la favorita carb cutters). I like pure protein bars the peanut butter kind is the best. A protein shake and a couple whole wheat crackers is always quick. I drink optimum 100% extreme chocolate. I like fat free or low fat cottage cheese too for a quick snack. If I eat protein and good slow carbs together enery two to three hours it really helps my blood sugar stay even, so then I don't feel like I am suddenly gonna pass out!! Hope that helps.

Kristin

97 rep

I usually take a good quality protein shake before my workout with some flaxseed oil. Take a water bottle with me with some Got more Energy powder (isagenix) in it. I also take supplements, I find that B12 helps a lot and I read Cinnamon supplements help control the blood sugar.
Listen to your body. If you feel hungry after your workout, that's when you're body used up the sugar, eat a healthy snack like something with protein in it and healthy sugars like fruit.

As far as oatmeal, I make my own (Quaker oats) and add either honey or organic sugar in it or some berries.

7.5k rep

This is all great information. But here's a twist on the topic. What do you do to recover quickly once you do have the crash? When I am caught up in my work and not catching the signals my body is sending -- WHAM! -- the crash and burn comes on like a freight train. Then it is all about recovery. Any and all ideas are welcome!

Thanks to my fellow hypoglycemics!

498 rep

MemberMurrysville, PA

The rule of thumb for raising low blood sugar is "15 for 15". If you feel like you are experiencing a crash, consume 15 grams of quick acting carbs (orange or apple juice, raisins, a few crackers, hard peppermint candy) and wait 15 minutes to see how you react. At this point, you don't want to consume anything else with the carbs, because consuming fat or protein with the carbs will slow their digestion, and you don't want to do that now. In a crash, you want to raise your blood sugar, but you don't want to eat too many carbs, or you'll go high and then crash again.

The best way to prevent the crash in the first place is to keep you blood sugar levels even by eating every 3-4 hours, and when you do eat, make sure you eat a combination of carbs, fat and protein.

7.5k rep

I love the "15 for 15" strategy! I can really put that into action. Your point of not getting too low is a good one though. I find myself crashing when I just don't eat the right things at the right time.

Thanks for your knowledge!

220 rep

MemberLas Vegas, NV

altho im hyperglycemic i usually sip on a carbohydrate drink like gatorade while i work out just to keep my energy levels up,also i keep close attention to my sugar levels before and after workouts. i also do alot of different vitamins to give me an extra boost. try everything till u find something that works for you. its a hit and miss thing sometimes

7.5k rep

I usually only drink water while I am working out, but I should have something like Gatorade close at hand, because I have suffered some big crashes after exercising. It can be pretty scary, since I usually crash when I am driving home! Yikes!!

This hypoglycemia thing just started happening to me with regularity over the last year or so, and I am still trying to figure that thing that works for me, as you say.

Thanks, Michael!

220 rep

MemberLas Vegas, NV

hey michelle, your probably gonna get alot of info of helpful tips from alot of people but it boils down to you,so jus be careful since you have low sugar and im high but still every now and then if i dont eat my levels come down hard and i usually get real sick. so take all the info and see what fits you.i read alot of books and my bodybuilding mags,thats where i get my vitamin info,alot of pro atheletes are diabetic so i pay attention to their dos and donts.anyways good luck and monitor those levels

3.5k rep

MemberBennington, VT

I am also hypoglycemic, I also like to keep my fluids simple, but find that adding lemon slices/wedges to my h2o helps keep my blood sugar stable, also our center has a dish of hard candies by the door.... not only will having one be a treat for a good workout, it helps your bloodsugar levels stabilize AND helps all those muscles you worked hard to recover so that your they are not feeling fatigued. Then get some protein...

7.5k rep

More great tips -- thanks Anytime Health community!

187 rep

MemberAlbany, OR

As a hypoglycemic, I try to have a high protein diet.I limit my sugars to only natural ones, like what you'd find in fruit. I also find that I need to eat before I work out, if I try to work out on an empty stomach I crash. It is all about prevention for me, I want to prevent the crash and accept that I have to think ahead 99% of the time in order to do so.

182 rep

AlumniCentralia, WA

Many hypoglycemic lows are reactive lows, meaning someone has eaten a lot of carbs, their blood glucose has soared, the pancreas dumped too much insulin and overcompensated, then bam low. Like monkeybelle suggests, eating a high protein, low carb diet can help even out the rollercoaster. The book 'The Diabetic Athlete' is primarily aimed at diabetics (who can also be hypoglycemic) but contains a wealth of info on what happens to blood glucose levels during exercise of various types, durations, and intensities. It also gives some great tips on how to manage these levels to avoid lows. Examples include eating carbs beforehand plus estimates of what the needed carb intake is to maintain and given blood glucose level over a specific time for a given exercise and intensity. The liver is the big variable here. In typical people it'll kick in and supply needed glucose on demand but unfortunately those of some people need help. I got my copy of the book used but I'd bet most libraries could get it on interlibrary loan for free. It is also still available new.

498 rep

MemberMurrysville, PA

I second the recommendation for the book "The Diabetic Athlete". Excellent information for diabetics or anyone with insulin resistance problems.

203 rep

MemberBastrop, TX

New twist on this conversation. I have Polycystic kidney disease, been on dialysis for almost a year, need to watch my potassium, calcium, and phosphorous intake and just diagnosed (always suspected, now confirmed) hypoglycemia. I just started the anytime fitness in Bastrop this past week. Want to be healthy as much as I can. Any suggestions? I need help!

50k rep

CorporateHastings, MN

Hi Lynn!

Ok, so you're aware about sodium, potassium and phosphorus. Check.

Basically, you're wanting to keep your blood pressure down in a lower range. So, in addition to the three things you mentioned, you'll also want to make sure you're nixing any caffeine. Instead of drinks containing caffeine, make sure you're getting plenty of water.

Another thing that will help keep blood pressure down is a diet that is higher in vegetables. The water content in vegetables will be key to helping here. The fiber in veggies also tend to control blood sugar as well, if you're concerned with hypoglycemia.

If you're able, make sure you're eating small, frequent meals throughout the day. This will help level out blood sugar, and it will also help to regulate appetite and metabolism.

Additionally, people with kidney issues benefit from a lower protein diet. So, again, let me stress how important produce is. If you're concerned about bland tasting food, my suggestion is to experiment with spices. I'd stay away from items like Nu-salt. Even though they're sodium free, the sodium is often replaced with potassium. These are MY favorite seasonings:

FRESH Oregano
Basil
FRESH Cilantro
FRESH Parsley
Lemon
Garlic

Make sure herbs are fresh, because dried herbs have a higher potassium content.

Unfortunately for people who need to limit potassium, leafy greens tend to be rich sources of the nutrient, so stay away from spinach, kale, chard, and others like potatoes, pickled anything (sodium), and sauerkraut.

You can also add fruits and vegetables to your diet to make things like salads have more flavor. Berries tend to be lower in potassium (strawberries, blueberries, cherries, cranberries), as are veggies like green peppers (good for seasoning!) and sprouts (alfalfa).

Nuts also add a lot of flavor, and are a great source of good fats. Cashews, almonds, peanuts and unsalted peanut butter fall on this list (and who doesn't love peanut butter)?

Hope this helps!

Debs