Hypoglycemia, commonly known as low blood sugar, occurs when glucose levels in the bloodstream drop below a healthy range, typically under 70 milligrams per deciliter (mg/dL) for most people with diabetes, or below 55 mg/dL for those without it. This condition demands immediate attention because glucose is the primary energy source for your body’s cells, especially the brain. If untreated, low blood sugar can lead to serious symptoms like confusion, dizziness, and even loss of consciousness. The purpose of this article is to guide you on appropriate food choices to quickly raise and then stabilize blood sugar during a hypoglycemic episode.
Quick-Acting Carbohydrates for Immediate Relief
When experiencing mild to moderate hypoglycemia, the immediate goal is to raise blood sugar rapidly. Quick-acting carbohydrates are absorbed swiftly into the bloodstream, providing a fast increase in glucose levels. This quick absorption is due to their simple molecular structure, which requires minimal digestion before entering circulation. The American Diabetes Association recommends the “15-15 rule” for treatment: consume 15 grams of carbohydrates, then wait 15 minutes and recheck your blood sugar.
If your blood sugar remains below 70 mg/dL after 15 minutes, repeat the process until it returns to a safe range. Examples of foods providing approximately 15 grams of quick-acting carbohydrates include:
- Three to four glucose tablets
- Half a cup (4 ounces) of fruit juice or regular soda (not diet)
- About six to seven hard candies
- A tablespoon of sugar, honey, or syrup
Sustaining Blood Sugar Levels
After successfully raising your blood sugar with quick-acting carbohydrates, consume a follow-up snack or meal to prevent another drop. This subsequent intake should focus on complex carbohydrates combined with protein and/or healthy fats. These components are digested more slowly, leading to a gradual and sustained release of glucose into the bloodstream, which helps stabilize blood sugar over a longer period.
Examples of foods for sustaining blood sugar include:
- A slice of whole-grain bread with peanut butter, which offers both complex carbohydrates and protein.
- An apple paired with a slice of cheese, also providing a balanced combination of carbohydrates, fiber, and protein.
- Crackers with a protein source, such as a small portion of tuna or a hard-boiled egg.
- A regular, balanced meal that includes complex carbohydrates, protein, and healthy fats, if it is mealtime.
Foods and Drinks to Avoid
When treating a hypoglycemic episode, certain foods and drinks should be avoided as they are ineffective. Foods high in fat, such as chocolate, ice cream, pastries, or fried items, are not suitable for immediate treatment. The fat content in these foods slows down the absorption of sugar into the bloodstream, delaying the much-needed rapid rise in blood glucose. This delay can prolong the hypoglycemic episode and its uncomfortable symptoms.
Diet sodas or sugar-free candies should also be avoided during a hypoglycemic episode. These products contain artificial sweeteners but no carbohydrates, so they cannot raise blood sugar levels.