Managing low blood sugar can sometimes feel like trying to control a ship through stormy water – but you just need the right tools and a solid plan to stay afloat. When yours blood sugar dips too lowIn the end, you can feel shaky, confused … and ready to eat the closest snack in sight (yes, even the outdated granola bar in the glove compartment). The good news? Selected right food Can make all the difference in balance your energy levels and keep your blood sugar stable during the day.
Sure, getting food into a mumbling stomach can stop those hunger. But while you grab a monk or candy bar may sound tempting at the moment, they can often lead to a rapid top in blood sugar levels. This fast wave is followed by a sharp crash, which makes you feel even more tired and unfocused than before. These fluctuations can in turn interfere with your energy levels and mood, which creates an evil bicycle with short -term blood sugar piles and extended lowness. The key is to know which foods actually help to support your blood sugar levels – without sending you on a mountain and coaster. Here, experts in the seven foods that are ideal weigh in for the low blood sugar moments.
Experts displayed in this article:
Jennifer huntingRDN, LD is a dietician who specializes in PCOS and prediabetes.
Barbie Cervoni RDN us a dietician and certified diabetes care specialist.
Samantha DevitoMS, RD, CDN is a registered dietician and certified nutritional specialist.
Kirbie dailyMS, RD is a Tennessee-based sports sports dietist.
Elena leatherRD, certified fertility and prenatal dietician.
Lauren Harris-PincusMS, RDN, registered dietician and author of “The Everything Easy Pre-Diabetes Cookbook”.
What causes low blood sugar?
Low blood sugar, even known as hypoglycemiaHands when your body does not have enough glucose (sugar) in the bloodstream to keep your energy up and the brain works smoothly. Glucose is your body’s fuel – if you don’t have enough things, things can go in haywire. Walking too long between eating, having a meal with refined carbohydrates and/or sugar and meals that lack a good balance between protein, fiber and healthy fats can all cause your blood sugar to sink, explains Jennifer Hunt, RDN, LD, a dietary that specializes in PCOS and prediabetes. Another potential cause? Intensive physical activity, which uses stored glucose faster than the body can replenish it. Although these cases are usually temporary, they can lead to noticeable symptoms such as dizziness, irritability or fatigue.
Other factors may also play a role. Drinking alcohol on empty stomach can also lead to low blood sugar By disturbing how your liver releases glucose; The body prioritizes metabolisation of alcohol over maintaining glucose balance. “Low blood sugar is also a common side effect in people with diabetes that take glucose-broadcast medication, such as insulin or other oral drugs,” says Barbie Cervoni, RDN and certified healthcare and training specialist. More specifically, hypoglycemia can occur when a person with diabetes has taken blood sugar handling medication without eating or delaying a meal or taking too much medicine, she explains.
The best feeders for low blood sugar
Simply expressed, Maintain a healthy blood sugar is crucial to overall well -being; It directly affects your energy, mood and prolonged health. Blood sugar levels that are too low or too high can lead to fatigue, irritability and even dizziness and confusion. With time, Consistent imbalances of blood sugar may increase the risk of serious health problemsLike nerve damage. While diet plays an important role in controlling blood sugar, that’s not the only thing you can do. Regular physical activity, handling of stress, remains hydrated and overall good lifestyle habits all contribute stable blood sugar levels. That said, food is the foundation – it is the fuel that your body relies on every day.
Eating regularly timed meals, avoiding excessive alcohol and taking all prescribed blood glucose handling medicines appropriately is all important for maintaining balanced blood sugar levels. But if you feel that your blood sugar can start dipping between meals, it is important to have alternatives at hand that can help stabilize it quickly. Below a list of expert -supported foods to reach in these moments, along with smart choices to regularly integrate into your diet so you can avoid these unwanted dips completely.
Bananas
“Bananas contain natural sugars such as glucose and fructose, which can rapidly raise blood sugar levels. They also provide fiber, which helps stabilize blood sugar over time. This makes bananas a good alternative to help both prevent episodes or correct low blood sugar in a pinch, “says Samantha Devito, MS, RD, CD,
In addition, their portability makes them a comfortable snack to handle low blood sugar while on the go. Choose ripe bananas that have slightly higher sugar content for a quick hit of glucose; A slightly under the ripe track helps maintain the slow and steady release of natural sugars and minimize the likelihood of difficult crashes.
Honey
A spoonful of honey is a great way to immediately fight hypoglycemia, says Kirbie Daily, MS, RD, registered dietician. “Honey is a simple sugar that is melted and absorbed quickly in the body and can help raise your blood sugar levels almost immediately.” Some data suggest it Honey is more effective in the treatment of hypoglycemia than sugar cubes.
Porridge
Oatmeal is a complex carbohydrate that causes slowly release glucose, which helps prevent drastic drops in blood sugar levels. It is also a source of soluble fiber, as helps stabilize blood sugar by slowing down the absorption of glucose in the bloodstream. And research Shows that eating oats is advantageous for glucose control even for people with type 2 diabetes. Topping oatmeal with fruit or a drop of honey can provide a rapidly increased energy.
Apples
Apples are a natural source of fructose, a type of sugar that can help restore blood sugar levels quickly. Their fiber content ensures that energy is gradually released without sudden nails. They are also very portable, which makes them a perfect snack for the prone to hypoglycemic sections. Up the benefits of pairing an apple with ¼ cup of nuts, suggests Vandana Suph, RDN, CDCES, Fand, a registered dietitian physician and diabeteskpert “The Natural Sugar in Apple will raise blood sugar while the nuts provide heart -healthy fats and protein to stabilize and prevent the fact that It falls again, ”she points out.
Avocado
While avocado is low in sugar, they are a natural source of healthy fats and fiber, which helps Stabilize blood sugar levels. Mating avocado with a carbohydrate source, such as whole grain toast or biscuits, provides both an immediate and prolonged energy increase. The healthy fats also promote saturation and prevent further dip.
Nuts and seeds
Nuts and seeds, such as almonds, walnuts and chia seeds, provide a robust combination of healthy fats, protein and fiber, all of which are important for blood sugar stability. They gradually release energy and reduce fluctuations in glucose levels. In addition, a small handful of nuts make a comfortable and nutritional snack for those who handle low blood sugar.
“Only a 1/4 cup of serving of walnuts gives about two grams of fiber and four grams of protein, both playing a key role in stabilizing blood sugar levels,” explains Elena Usdenski, certified fertility and prenatal dietician. Walnut oil has specifically been shown to be linked to improved blood glucose levels, according to data published in International Journal of Endocrinology and Metabolism.
Beans
“Eating beans can help people control blood sugar, as well as to go down or maintain weight that plays a role in diabetes management,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringyi.com and author of Everything Easy Pre-Diabetes CookBook . “The herbal protein and fiber in beans help to slow down the increase in blood sugar after a meal, which helps with the total glucose control.” They also contain folate, potassium, iron and zinc as well as antioxidants; It’s no surprise American Diabetes Association consider them to be a superstar food.
Lauren Manakes (She/her) is an award -winning registered dietician and freelance writer who is passionate about providing evidence -based nutritional information in a fun and interesting way. Lauren is a PS council member.