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Low blood sugar most commonly occurs in people when their body produces too much insulin after eating. From dizziness to sweating to blurred vision, low blood sugar can be a scary experience, and when it happens frequently, it could be a warning sign that something more serious is at play, like diabetes. Low blood sugar, also known as hypoglycemia, is something that can be managed with lifestyle changes. Eating the right diet is crucial for keeping it under control, which all comes back to keeping your blood sugar balanced.
First of all, what is low blood sugar and why does it happen? Blood sugar, also known as glucose, is your body’s main source of energy. When your glucose levels get too low, your body subsequently struggles to function properly, and it can cause a number of symptoms. As stated previously, this can be spurred on by your body producing too much insulin, and this phenomenon is especially common in people with diabetes.
There are some foods that cause your blood sugar to get out of balance easier than others. “Foods high in simple carbohydrates can cause blood sugar and subsequent insulin levels to spike and drop rapidly,” say Vanessa Rissetto (MS, RD) and Tamar Samuels (MS, RDN, NBC-HWC), founders of Culina Health, “This can lead to changes in mood, energy levels, and affect your ability to concentrate.” Avoiding foods that are ultra processed, prepackaged, and high in added sugar is important when keeping your blood sugar balanced. But along with taking things out, it’s important to focus on things you can add to support blood sugar regulation. A helpful tool when deciding what to include in your diet is to look at the GI (glucose index) of the foods you eat. If you are crafting a diet designed for blood sugar regulation, it is best to aim for foods with a low or medium GI score. What are some GI-friendly foods that are easy to work into your diet that you can eat regularly for a healthy blood sugar?
Oatmeal
Oatmeal is one of the best blood sugar friendly foods because it is incredibly versatile! It is perfect for meal prep, which makes it a great weekday breakfast. Oats have a GI of around 55, which makes it an unlikely food to cause blood sugar dips or spikes. Oats have also been known to reduce insulin and glucose response after meals, so it is a wonderful addition to a diabetic or hypoglycemic diet. Try topping it with fruit and a nut butter of choice for flavor.
Nuts
Nuts have a GI score of 55 as well, meaning they are a great snack for blood sugar regulation. They’re also rich in a number of nutrients, including antioxidants, unsaturated fatty acids, and magnesium. However, to maximize your benefit from eating them, it’s important to enjoy them in the most natural state possible--avoid pre-packaged or flavored nuts with added sugars and preservatives.
Legumes
Legumes are perhaps one of the best foods for blood sugar regulation because they’re rich in fiber and protein, both things that reduce the likelihood of blood sugar dips and spikes. One study found that regularly eating legumes improved glycemic control in people with type 2 diabetes. Much like oats they’re also incredibly versatile--they’re a wonderful protein packed addition to soup or chilli.
Yogurt
For a quick grab and go option, yogurt is a great dairy source for people aiming for blood sugar regulation. Although researchers are unclear what exactly it is about yogurt that helps regulate your blood sugar, studies have shown that it may reduce the likelihood of developing diabetes. However, it’s crucial that you stick to unsweetened yogurts, as many yogurts on the market have tons of added sugar that will spike your glucose levels. Always read the label closely before purchasing yogurt.
An important component of managing your blood sugar is following a balanced diet high in fiber, protein, and healthy fats. When adding more of these foods to your diet, taking the time to read the labels to make sure they don’t include exorbitant amounts of added sugar and preservatives is necessary to make sure you’re getting the maximum benefit of the foods you eat.
