For most people, reactive hypoglycemia doesn’t require any kind of medical treatment. That said, to help sooth symptoms and keep your blood sugar levels normal, it does help to pay close attention to when and what you eat. Generally, you should be:
- Consuming a well-balanced diet of lean proteins from sources other than meat and foods high in fiber, such as fruits, vegetables and whole grains.
- Stay away from foods with added sugar, especially if your stomach is empty.
- Try to avoid soft drink mixers if you choose consume alcohol and not with an empty stomach.
- Spread out several small meals throughout your day about every 3 hours.
It is recommended that you closely monitor your diet. A food journal is very helpful. Be sure to pay special attention to which foods provoke worsening symptoms as well as which ones do not. Although many people find this method effective, speaking to a doctor is always helpful when figuring out the best solutions. This goes double for those whom have receive stomach surgery, such as gastric bypass or ulcer disease management surgery.
Everyone is a little different, so there isn’t one cure-all meal plan. However, it does help to have a foundation to start with in the beginning. As time goes on, you can tweak the diet to better suit your specific symptoms and needs. We will be providing some examples of what types of foods you can eat to begin your reactive hypoglycemia diet plan.
Carbohydrates and sugary foods are often including in many traditional breakfasts. However, these can swiftly elevate your blood sugar levels. In order to reduce the shifting blood sugar levels, try to avoid them. Examples of foods that can be included in good breakfast options: eggs, nuts, cheese, smoked salmon, whole fruits, nut-based butters, plain yogurt, olive oil, vegetables.
- Unsweetened oatmeal with ground flax, chopped pecans and cinnamon
- Smoked salmon scramble
- Mushroom and swiss omelet
- Plain yogurt with fresh, sliced strawberries
- Sliced apples and blueberries
- Poached eggs
- Whole grain pumpernickel bread
Many typical lunch foods – like sandwiches, burgers and friend – trigger blood sugar spikes. Try to go light on the carbs and stick to those that are higher in fiber. Make sure to balance this will healthy proteins and fats. Salads are a great lunch time meal option. Aside from being low on sugar, there are nearly infinite possibilities.
Lunch Salad Toppings:
- Avocado slices, almonds, chicken and olive-oil based vinaigrette
- Asian inspired salad with pork and ginger-based dressing
- Go Greek with chicken, olives, red onions and feta cheese
Other Lunch Ideas:
- Chicken whole-wheat tortilla wrap with sunflower seeds, lettuce and mayonnaise
- Salmon stir fry with broccoli, kale, red pepper and brown rice
- Carrots and pepper slices
Pasta is one of the go to dinners, but scratch that off the list. They are basically all carbs. Instead, god for more protein, healthy fat, non-starchy vegetables and with a bit of slow-digesting carbs.
- Backed fish with lemon and green onions
- Steamed broccoli and sesame seeds
- Oil and vinegar coleslaw
- Vegetarian chili over whole wheat bulgur
- Spinach salad with raspberries, walnuts and your choice of dressing
Snacks are a must if you there is going to be 4 hours or more between meals. Be sure to balance your carbohydrates with protein.
- Hard-boiled egg with cucumber, celery and carrots
- Low-far plain yogurt with almost and sliced banana
- Unsalted nuts and dried fruit
- Brown rice crackers
- Cherry tomatoes
- Whole-wheat blueberry muffin with low-fat milk
- Low-fat cheese on dark rye crisp bread
You must stay hydrated! Be sure to steer clear of those sugary beverages. Try to avoid or limited alcohol as much as possible.
- Low-fat milk (skim, 1% or 2%)
- Fortified soy beverage
These are just a few ideas to get your reactive hypoglycemia diet started in the right directions. There are plenty of other variations you could try. Use this as a guide to get started and consider keeping a food journal.