Basic hypoglycemic diet

Updated November 21, 2016

Abnormally low blood sugar associated with hypoglycaemia must be regulated through diet. Five small meals throughout the day keep the blood sugar from fluctuating. By limiting complex carbohydrates and refined sugar, hypoglycemics can enjoy their day with reduced symptoms. Meal planning is a must to make sure you are getting all of your proper nutrients.

Meal Planning

Stress is a contributing factor to hypoglycaemia. Planning ahead allows you to reduce anxiety and enjoy nutritious meals. As people are constantly bombarded with images of fast food, its easy to forget that simple ingredients are healthier for you. Processed food has a whole host of chemicals that contribute to weight gain. Hypoglycemics are discouraged from eating fried, saturated fats, white flour and preservatives. Seemingly limited, there are actually quite an array of delicious foods. Fibrous vegetables like broccoli, spinach and legumes slow the rate sugar is absorbed by the body. For a filling protein, try fish, turkey, skinless chicken and tofu. Whole grain carbohydrates do not leave you with a sugar crash. Check out whole grain pasta, wild rice and wheat bread. Start meal planning with suggested foods early in the week for a healthy start.

Breakfast and Snacks

Breakfast gives you the fuel to prevent midmorning hypoglycaemic symptoms. Wake up 15 minutes earlier to make a fabulous breakfast of egg whites scrambled with vegetables, feta cheese and turkey. Really need that 15? The night before make the perfect on-the-go breakfast by using low-fat yoghurt, fruit slices and almond slivers. Avoid sweetened granola, because of its sugar. A great fast-food alternative consists of an egg on an English muffin. Before you run out the door, don't forget your snacks. Two snacks between meals will regulate your blood sugar. Easy snacks include carrots and hummus dip, vegetable sushi with brown rice, apples with a yoghurt sauce, or unsalted nuts with dried fruit.


Lunchtime can leave you wide open to fast-food temptations. Trade in your normal processed foods for healthy alternatives. Instead of that tuna on rye have whole wheat with avocado, goat cheese, onions and pesto. Refrain from deli meats, because they are packed with sodium. Have plain baked chicken on top of salads and sandwiches. Blue cheese and ranch dressing add almost 400 calories to a salad. Choose balsamic and olive oil with herbs.


Coming home ravenous and with no meal plan makes you a likely candidate for binging or eating the wrong food. Have an idea before the end of the day of what you want to eat. Keep grocery shopping after work to a minimum. Snacks, sweets and samples get eaten before even leaving the store. Ceviche is a wonderful Caribbean dish that can be made in the morning and ready for when you get home. Take cleaned shrimp and scallops and mix in lemon juice, diced onions, jalapeƱos and pineapple. The acid from the lemon will actually "cook" the seafood while you are at work. Pair with guacamole and whole wheat tortillas and you have a healthy end to your day. To save yourself the headache of preparing meals everyday, cook a number of chicken breasts at the beginning of the week and throw them on top of vegetables or salads. Eating a well-rounded diet is your best chance for reducing symptoms. With a clear head and energised body, you will be glad you took the time to make a change.

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