What type of diet is good for low blood sugar?

First, let's define our terms. The medical establishment has a very specific definition for hypoglycemia, and with that in mind, only about five percent of the population really qualifies as hypoglycemic. However, the rest of the world uses the word to mean a very pronounced reaction to food in which blood sugar drops precipitously, causing one to feel spacy and irritable. This is also known as "reactive hypoglycemia," and it's not a fun place to be.

Unfortunately, conventional wisdom -- which as I've said many times is neither conventional nor wise -- holds that the best thing to do when this happens is eat some carbs or some sugar to "keep your blood sugar up." Bad advice. This is like telling someone who is constantly out of money to keep running to the ATM machine. That tactic may get you through an emergency, but a better solution would be to learn to "budget" better so that you don't keep winding up in an emergency situation to begin with.

To avoid that hellish feeling of blood sugar depletion, you want to eat in a way that doesn't send you on a blood sugar ride in the first place. That means avoiding precisely the high-carb, low-fiber junk foods that send your blood sugar up only to drop faster than the Coney Island roller coaster.

The eating style recommended on the Shape Up program is not only good for weight management but also perfect for hypoglycemia. You are basically constructing your eating plan from foods that could have been caught, hunted, gathered, grown or plucked, and you are eating them in as close to their natural state as possible. That means more protein, especially from fish and organic meat, more high-quality natural fats (such as olive oil, flaxseed in all its forms, avocados, nuts and seeds), and tons of high-fiber vegetables. Add some low-sugar fruits such as berries, plums, apples, pears, peaches, cherries and the like and you're in business. Although beans were probably not caveman food, they are wonderful for regulating blood sugar and keeping it even. An eating plan constructed from these foods will keep blood sugar at a healthy and steady level. Eat small meals or snacks, every few hours, and try to include some protein and good fat at every meal. Decrease or eliminate artificial sweeteners, as they can lead to sugar cravings, plus they deplete the body's store of chromium. The symptoms of hypoglycemia often overlap with those of low thyroid, stressed adrenals and yeast overgrowth, and artificial sweeteners -- along with sugar, coffee and other processed foods -- can aggravate all of those conditions, so try to eliminate them as much as possible. Look for snacks that combine protein or a little fat with your carbs. Snacks like these convert to sugar in the system more slowly, leading to a more even blood sugar level and more sustained energy.

Many of the "low-fat" snacks we've been conned into thinking are healthy actually are high in sugar, or convert to sugar in the system very quickly, making for an insulin surge and a blood sugar roller coaster (think pretzels or rice cakes). The more junk foods you can eliminate, the better. I personally include in this category most commercial breads, pastas, bagels and cereals.

More fiber in the diet goes a long way towards keeping blood sugar levels even. Fiber is found in beans, vegetables and fruits. You might also consider taking a non-sweetened fiber supplement such as psyllium husks.

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