Regardless of lifestyle changes or treatments recommended by their practitioners, there are general rules
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which patients themselves can follow trying to control the symptoms of both, blood test-verified hypoglycemia,
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or reactive hypogycemia (symptoms only):
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• Meals have to be kept smaller and spread throughout the day. If possible, individuals prone for
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hypoglycemic episodes should not go for more than three hours without a meal or snack.
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• When consuming complex or refined carbs, they should be consumed with some fat or protein.
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• Emphasis should be placed on increasing protein intake -- eggs, nuts, seeds, chicken, turkey, lamb,
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beef, salmon, tuna..., or one may consider a protein supplement (if protein tests consistently low).
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• Evaluating frequently-consumed foods by their potential to aggravate low blood sugar symptoms will
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not only help with meal planning at home, but also with dinner invitations, or when travelling.
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• Because of its blood sugar-lowering and blood pressure-lowering potential, the sweetener Stevia *
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should be evaluated first on an individual basis, before being regularly used by anyone suffering from
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hypoglycemia, or general glucose tolerance problems. Feedback has been mixed, with stevia being
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well tolerated by some, but less so (i.e. aggravated low blood sugar symptoms) by others.
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Allowed are all foods containing complex and most refined carbohydrates, while simple sugars / carbs should
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be eliminated. Following is a list of simple, refined and complex carbs:
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Simple Carbs (to be eliminated):
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White / brown sugar, honey, agave nectar, corn syrup, maple syrup, sorghum syrup, molasses.
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Dried fruit, sweet / ripe fruit (bananas, pears, figs, dates, raisins, sweet melons...), licorice.**
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Fruit juices (apple juice), canned fruit (peaches, mixed fruit).
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Manitol, sorbitol, xylitol, and other "...tol" variations, maltodextrin, stevia.*
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Sucrose, glucose, fructose, maltose, dextrose, galactose, trehalose, and other "...ose" variations.
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Candy, chocolate, pop, donuts, cakes, cookies, sweetened cereal and granola, jam, marmalade.
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 (Licorice ** is part of the "Simple Carb" group, however it may be somwhat beneficial for some
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hypoglycemic individuals who also suffer from low aldosterone levels).
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Refined Carbs:
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Most refined and processed, but unsweetened grain products, cereal, bread, buns, pasta,
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general baked goods, bagels and granola without added sugars.
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Complex Carbs:
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Legumes, such as lentils, peas and beans.
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Vegetables, such as beets, broccoli, cabbage, carrots, cauliflower, corn, lettuce, peppers, potatoes.
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Whole grains, white / brown rice, nuts and seeds, including whole-grain flour, bread, pasta, and cereal.
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Additional considerations to reduce symptoms of hypoglycemia include the avoidance of Alcohol, Caffeine,
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and foods / beverages that contain high amounts of Potassium, which lowers Chromium and Manganese.
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This also applies to supplementing high doses of Vitamin C, (which supports insulin and lowers manganese),
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and Vitamin B6 (which supports potassium, magnesium, and lowers manganese also).
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Adding supplemental Fiber to one's meals - particularly when (simple) carbohydrates are consumed, equally
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benefits individuals suffering from hypoglycemia and hyperglycemia. This may include the most common type
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of soluble fiber, Psyllium Seed, available in powder, husks or tablet forms, or may consist of a special fiber
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blend containing konjac root extract (glucomannan), sodium alginate, xanthan gum, and others.
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For Vegetarians, the lower protein content of many vegetarian foods can be a problem, as can be the higher
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potassium and lower sodium levels, particularly with beans and potatoes, when compared to animal products.
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One option is to place more emphasis on consuming celery, spinach or beets, which have a lower potassium,
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and higher higher sodium ratio.
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But regardless, vegetables - unless thoroughly cooked - and fruit, provide the least satiety, although baked
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potatoes (consumed without any fat) ranked highest on the Satiety Index. Unfortunately, the ratings were only
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valid for the first two hours after consumption. For ovo vegetarians, having eggs for breakfast provides one of
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the best protein bases to help maintain adequate blood sugar control into the day, while oatmeal may be a
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reasonable compromise for vegans.
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