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Nutrition ---->Meal Plans-----> Hypoglycemia Diet Plan

Hypoglycemia Diet Plan

Fatigue can be a symptomWarning: It is recommended to seek the assistance of a registered dietician to devise a hypoglycemia diet plan rather than devising your own diet plan to treat hypoglycemia.

Hypoglycemia is a condition in which the blood glucose level goes below the usual level. The fasting blood sugar level of your body should be 70 - 99 mg/dL. But when it drops below 70 mg/dL, it will lead to hypoglycemia. It mostly affects diabetic people on insulin medication, and may also occur due to liver diseases, hormone imbalances, enzyme deficiencies, and certain types of tumors. This condition will be usually characterized by a number of symptoms in the form of depression, dizziness, fatigue, headaches, and increased cravings for sugary items. If left untreated, hypoglycemia can sometimes prove fatal. But, the good news is that hypoglycemia could be prevented by observing a balanced diet. A healthy hypoglycemia diet plan should include three balanced meals, along with three wholesome snacks in between the meals.

What foods should I eat?

The key to hypoglycemia diet is to slow down the absorption of food, which in turn could be achieved by incorporating as much high fiber, protein, low fat, and complex carbohydrate items in your daily diet. The fiber enriched foods not only helps to maintain blood sugar levels but also slows down the digestion process. A great thing regarding foods with high content of proteins like fish and poultry is that they impart energy to your body while effectively stabilizing the blood sugar levels. Likewise, foods containing complex carbohydrates are also absorbed at a slower rate. In fact, they are an excellent alternative over the consumption of foods with simple carbohydrates. Here is a list of food items that you can intake as a part of hypoglycemia diet plan.

  • Lean meat
  • Poultry items
  • White fish like halibut, cod and monkfish
  • Whole grains like pasta and brown rice
  • Broccoli
  • Onions
  • Tomato
  • Carrots
  • Cabbage
  • Brussel Sprouts
  • Egg Plants
  • Lettuce
  • Cauliflower
  • Peppers
  • Mushrooms
  • Spinach
  • Celery
  • Berries
  • Nuts
  • Nut butters
  • All types of beans

Foods you should avoid

People mostly have misconception that hypoglycemics should have a lot of sugar. However, this is not true, and the major thing that should be avoided in the hypoglycemic diet plan is sugar. Further, as mentioned earlier, it is advisable to stay away from foods with simple carbohydrates, such as cookies, pastries, table sugar, jams, and jellies. Likewise, when you observe hypoglycemic diet plan, completely avoid processed food items. Mentioned below is a list of food items that should be avoided in hypoglycemia diet plan.

  • White rice  
  • Refined carbohydrates
  • Soft drinks
  • Processed meats
  • Fruit juices
  • Whole milk
  • Fried items like chips
  • Coffee
  • White flour
  • White pasta
  • Desserts and ice creams
  • Red meat
  • Butter and cheese
  • Soda including diet soda
  • Alcohol

Reactive Hypoglycemia

Reactive hypoglycemia, otherwise known as postprandial hypoglycemia, is a type of hypoglycemia in which blood sugar goes down two to three hours after eating. It primarily occurs due to the deficiency of glucagon secretion. One of the best ways to treat reactive hypoglycemia is to eat a healthy diet. A hypoglycemia diet should contain plenty of high fiber foods such as raspberries, beans, peas, pears, and whole wheat pasta. Further, in order to avoid blood sugar variations, you should intake food as often as necessary, i.e. at least every two or three hours. Equally important is to balance the calorie intake of each meal.


Effective exercises can prove helpful while observing hypoglycemia diet, particularly if you are overweight. For best results, it is recommended to involve in aerobic exercise programs. However, make sure that you do not work-out for prolonged period, as it may sometimes aggravate the symptoms of hypoglycemia.

Sample Menu for the Hypoglycemic Diet


  • Cornflakes with one cup of low fat milk
  • One slice of whole wheat toast with tsp of sugar free jam
  • One medium orange


  • One apple


  • One hamburger bun served with lean meat
  • Italian salad dressing
  • One banana or avocado
  • Nuts and seeds


  • One cup low fat milk with wheat crackers


  • Baked chicken breast
  • One dinner roll
  • One medium baked potato
  • Strawberries or grapes


  • One cup of plain pop corn

It is recommended to seek the assistance of a registered dietician to devise a hypoglycemia diet plan rather than devising your own diet plan to treat hypoglycemia.

Hypoglycemia discussion in the forums

Also see Healthy Foods List

For more information about diets please visit our diet review section
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