When your blood sugar drops below 70 mg/dL, you need 15 grams of fast-acting carbohydrates right away. The goal is to get simple sugar into your bloodstream as quickly as possible, then follow up with a balanced snack to keep levels stable. What you choose matters: some foods raise blood sugar in minutes, while others take too long to help.
The 15-15 Rule
The standard approach to treating low blood sugar is called the 15-15 rule. Eat or drink 15 grams of fast-acting carbohydrates, then wait 15 minutes. Check your blood sugar again. If it’s still under 70 mg/dL, repeat with another 15 grams. Keep cycling through these steps until your levels are back in your target range.
Fifteen grams sounds precise, and it is. That amount is enough to raise blood sugar meaningfully without overshooting into high territory. Going straight for a large meal or a sugary binge can send levels swinging too far in the other direction.
Best Fast-Acting Foods and Drinks
Liquid sugar enters your bloodstream faster than solid food. In one study, blood sugar peaked about 28 minutes sooner after a liquid glucose source compared to when it was consumed alongside a solid meal. When you’re shaky and need relief fast, liquids and simple sugars are your best options.
Each of the following provides roughly 15 grams of carbohydrates:
- Glucose tablets: 3 to 4 tablets, depending on the brand. These are the most reliable option because each tablet contains a precise amount of glucose.
- Fruit juice: about 4 ounces (half a cup) of orange or apple juice.
- Regular soda: about 4 ounces (not diet).
- Honey: 1 tablespoon.
- Sugar: 1 tablespoon of table sugar dissolved in water.
- Hard candies: a small handful, like 4 to 5 Lifesavers. Check the label for carb counts.
Glucose tablets are worth keeping on hand if you experience low blood sugar regularly. They’re portable, they don’t expire quickly, and they remove the guesswork.
Foods to Avoid During a Low
Fat slows down carbohydrate absorption, which is exactly what you don’t want when your blood sugar is dropping. Chocolate, peanut butter, nuts, pizza, and ice cream all contain enough fat to delay your body’s ability to process the sugar in them. A chocolate bar might seem like a logical choice, but it won’t raise your blood sugar quickly enough.
Diet sodas and sugar-free candies are also useless here. They contain no carbohydrates, so they won’t do anything to bring your levels up. Stick to regular, full-sugar options until the episode passes.
What to Eat After Your Levels Stabilize
Once your blood sugar is back above 70 mg/dL, the fast-acting sugar you just consumed will burn through quickly. Without a follow-up snack, you risk dropping again within an hour or two. The key is pairing about 15 grams of complex carbohydrates with some protein, which digests more slowly and keeps your levels steady.
Good combination snacks include:
- Half a sandwich with meat, cheese, or peanut butter
- A small piece of fruit with an ounce of cheese
- 8 animal crackers with 2 tablespoons of peanut butter
- 6 saltine crackers with a quarter cup of tuna salad
- 15 to 20 baked tortilla chips with refried beans
- 3 cups of plain popcorn with an ounce of nuts
Notice these snacks all include protein or healthy fat alongside the carbohydrate. That combination gives you a quick initial bump and a slower, sustained release that prevents a second crash. If a full meal is coming within the next 30 to 60 minutes, you can skip the snack and eat your meal instead.
How to Recognize Low Blood Sugar
You may already know your personal warning signs, but the early symptoms of low blood sugar include feeling shaky, jittery, hungry, tired, dizzy, lightheaded, or irritable. Your heart might beat faster than normal, or you might develop a headache. Some people notice blurred vision or difficulty speaking clearly.
If blood sugar continues to fall without treatment, symptoms become more serious. Your brain depends on glucose to function, and when levels get very low, you can lose consciousness or have a seizure. At that point, you can’t safely eat or drink, and someone else needs to step in.
Low blood sugar can also happen while you sleep. Signs include nightmares, sweating enough to soak your pajamas or sheets, and feeling unusually tired, confused, or irritable when you wake up. If you notice these patterns, it’s worth checking your blood sugar before bed and talking with your care team about adjusting your routine.
When You Can’t Eat or Drink
Severe low blood sugar is defined as any episode where you need someone else’s help to treat it. If a person is unconscious, confused to the point they can’t swallow safely, or having a seizure, do not try to put food or liquid in their mouth. They could choke.
This is where glucagon comes in. Glucagon is a hormone that signals the liver to release stored sugar into the bloodstream. It’s available in three forms: a nasal spray that delivers a dose through the nose (no needles), a pre-mixed pen similar to an EpiPen, and an older kit that requires mixing a powder with liquid before injecting. The nasal spray and pre-mixed pen are the easiest to use in an emergency. If the person is unconscious, turn them on their side to prevent choking if they vomit.
If you take insulin or a medication that can cause low blood sugar, keeping glucagon accessible and making sure the people around you know how to use it can be lifesaving. The kits come with clear instructions, and using them doesn’t require medical training.