She Strengthens

Stabilizing Blood Sugar: A Comprehensive Guide

Are you tired of feeling lethargic and irritable due to low blood sugar? Discover a personalized meal plan to help regulate your blood sugar levels and maintain energy throughout the day.

Understanding Hypoglycemia

Hypoglycemia, or low blood sugar, occurs when your blood sugar levels drop below 70 milligrams per deciliter (mg/dL). While it’s more common in people with diabetes, there are two types of non-diabetic hypoglycemia: reactive and non-reactive.

Symptoms of Hypoglycemia

Mild symptoms include:

• Dizziness
• Sweating
• Shakiness
• Hunger
• Anxiety or nervousness
• Headaches
• Irritability
• Nightmares
• Exhaustion
• Drowsiness

Severe symptoms, which are rare unless you’re taking diabetes medication, include:

• Muscle weakness
• Slurred speech
• Blurry vision
• Consistent drowsiness
• Seizures
• Unconsciousness or fainting
• Death

Causes of Hypoglycemia

In people with diabetes, hypoglycemia occurs when there’s too much insulin and not enough glucose in the blood. Causes include:

• Skipping meals or not eating
• Drinking alcohol without food
• Taking too much insulin
• Increasing physical activity

In people without diabetes, causes include:

• Binge drinking
• Liver disease
• Hypothyroidism
• Tumors
• Eating disorders
• Malnutrition
• Hemodialysis
• Excessive exercise

Dietary Tips for Managing Hypoglycemia

To avoid low blood sugar, follow these dietary guidelines:

• Eat something nutritious every 3-4 hours instead of three large meals.
• Avoid foods high in saturated or trans fat.
• Keep a healthy snack ready at all times.
• Reduce your sugar intake.
• Choose whole grains over simple starches.
• Eat lean protein.
• Load up on soluble fiber.
• Avoid going to bed on an empty stomach.
• Eat breakfast.
• Load up on fiber from leafy greens and veggies.
• Have a light snack before and after a longer high-intensity workout.

Meal Plan for Hypoglycemia

Here are some meal ideas to help stabilize your blood sugar levels:

Breakfast

• Oatmeal with fresh berries and milk
• Nuts and sunflower seeds over Greek yogurt
• Hard-boiled eggs
• Whole-grain toast with nut butter
• Unsweetened yogurt with fruit
• Oatmeal with cinnamon and unsweetened applesauce

Mid-Morning Snack

• Fresh fruit with a protein like string cheese or nut butter
• Whole-grain toast with sliced avocado and/or hummus
• A serving of tuna with whole-grain crackers
• A small apple with a serving of string cheese

Lunch

• Grilled fish tacos with slaw
• A wholesome salad topped with lean protein, crispy veggies, and chickpeas
• Turkey or tuna sandwich on whole-grain bread with tomatoes and spinach
• Grilled chicken with a side of steamed veggies and half a sweet potato

Afternoon Snack

• Complex carbs like 100% whole wheat bread, beans, and peas
• Apple slices with nut butter
• Unsweetened yogurt with berries
• Whole-grain crackers with hummus
• A small serving of nuts and dried fruit (make sure there’s no added sugar!)

Pre-Workout Snack

• Apple slices with nut butter
• Unsweetened yogurt with berries
• Whole-grain crackers with hummus
• A small serving of nuts and dried fruit (make sure there’s no added sugar!)
• Steel-cut oatmeal with low-fat milk and cinnamon

Post-Workout Snack

• Greek yogurt with fresh blueberries
• Turkey slices on a whole-grain wrap with hummus and veggies
• Low-fat chocolate milk (choose the one with the least added sugar)

Dinner

• Roasted chicken with asparagus and baked sweet potato
• Low-sodium turkey chili with chives over brown rice
• Spaghetti squash, turkey meatballs, and lower-sugar tomato sauce
• Fajitas (choose high-fiber tortillas)
• Lemon chicken piccata with a side of broccoli and cheese

Nighttime Snack

• Low-fat Greek yogurt with nuts and unsweetened dried fruit
• Cottage cheese with fruit
• Low-sodium vegetable juice with a small serving of whole-grain crackers and cheese

Remember

To manage hypoglycemia, remember to:

• Eat when you wake up and before you sleep.
• Always have a healthy snack on hand.
• Pair healthy fats with fiber and complex carbs with protein to feel full longer.
• Limit added sugars and simple carbs.
• Eat small meals/nutritious snacks frequently to avoid hunger and feeling overly full.

By following these dietary tips and meal plan, you’ll be well on your way to stabilizing your blood sugar levels and maintaining energy throughout the day.