When your blood sugar drops below 70 mg/dL, you need 15 grams of fast-acting carbohydrates right away. The goal is simple sugars that hit your bloodstream quickly, not a full meal. Once your levels stabilize, a balanced snack keeps them from crashing again.
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 carbs, wait 15 minutes, then check your blood sugar again. If it’s still under 70 mg/dL, repeat with another 15 grams. Keep going until your levels are back in your target range.
This matters because eating too much sugar at once can send your blood sugar swinging in the opposite direction. Fifteen grams is enough to raise your levels without overcorrecting.
Best Foods for a Quick Fix
Any of these will give you roughly 15 grams of fast-acting carbohydrates:
- Half a cup (4 ounces) of fruit juice or regular soda (not diet)
- 1 tablespoon of sugar, honey, or syrup
- 3 to 4 glucose tablets
- 1 tube of glucose gel
- Hard candies, jellybeans, or gumdrops (check the label for the right amount)
Glucose tablets and gel are the most precise options because they’re designed to deliver exactly the right dose. They’re worth keeping in your bag, your car, your nightstand, and your desk at work. Juice boxes are another reliable choice since they come pre-portioned.
What Not to Eat During a Low
Your instinct when blood sugar drops might be to grab whatever is nearby, but some foods actually slow your recovery. Chocolate is a common mistake. The fat in chocolate slows down sugar absorption, so it doesn’t raise your blood sugar fast enough when you need it most. The same goes for peanut butter, ice cream, cookies, and other snacks that combine sugar with significant fat or protein.
Save those foods for after you’ve corrected the low. During the initial treatment, you want pure, simple carbs with as little fat as possible.
What to Eat After Your Levels Stabilize
Once your blood sugar is back above 70 mg/dL, eat a balanced snack or small meal that includes both protein and complex carbohydrates. This prevents a second drop. Good options include crackers with cheese or peanut butter, a small sandwich, yogurt with fruit, or a handful of nuts with whole grain toast.
If your next regular meal is more than an hour away, this follow-up snack is especially important. The fast-acting sugar you used to treat the low will burn through quickly, and without something more substantial, your blood sugar can slide right back down. The protein and complex carbs provide a slower, steadier source of energy that bridges the gap until your next meal.
Treating Low Blood Sugar in Children
Young children, especially infants and toddlers, may need less than 15 grams of carbohydrates to treat a low. Their smaller bodies require smaller doses, and overcorrecting can cause a blood sugar spike. Work with your child’s doctor to determine the right amount based on their age and weight.
For older children who are awake and alert, the standard 15 grams of simple carbs (4 ounces of juice, a few glucose tablets) is generally appropriate. If more than an hour will pass before their next meal, follow up with about 15 grams of complex carbohydrates plus some protein, like bread with peanut butter or crackers with cheese.
When Food Isn’t Enough
If someone with low blood sugar is confused, unconscious, or unable to swallow safely, do not try to give them food or liquid. They could choke. This is severe hypoglycemia, and it requires glucagon, a hormone that signals the liver to release stored sugar into the bloodstream. Glucagon is available as a nasal spray or injection, and people at risk for severe lows should have it prescribed and accessible.
After glucagon is given and the person becomes alert enough to swallow safely, start with a fast-acting sugar source like juice, then move to a snack with protein and carbs (crackers with peanut butter, for example) to prevent the low from returning. Emergency assistance should be called immediately after giving glucagon.
Keeping Supplies Within Reach
The biggest challenge with low blood sugar isn’t knowing what to eat. It’s having the right thing available when your thinking is foggy and your hands are shaking. Stock glucose tablets or juice boxes in every spot where you spend time: your kitchen, your bedroom, your office, your car, your gym bag. If you take insulin or a medication that can cause lows, carry a fast-acting sugar source on your body every time you leave the house.
It also helps to tell the people around you, whether that’s a partner, coworker, or friend, where you keep your supplies and what a low looks like. Symptoms like sweating, shakiness, confusion, and irritability can make it hard to help yourself. Having someone nearby who knows the drill can make a real difference.