There are several diets you can be on if you have hypoglycemia, but here are seven magnificent and excellent diet secrets you can follow. They can also help you fight food stress.
Hypoglycemia Diet Secrets
Secret #1: Berries
The fruits generally have a high sugar content (fructose). So if you’re starting your blood sugar diet, you might want to limit the fruits you eat – for example, avoid bananas.
The best fruit for those dealing with hypoglycemia or even hyperglycemia is berries. Berries contain less sugar and calories than many other fruits and are full of vitamins.
For example, blueberries have many health benefits attributed to it and are also an excellent source of vitamin C, manganese, fibre, and antioxidants. Source for wild blueberries for yet more antioxidants than grown blueberries.
Try the blueberries on your muesli, in your yoghurt or mix something in your protein shake.
Secret #2: Aubergines
Yes, your mother was right! Eat your vegetables for good health! And above all here: aubergines. We don’t all eat eggplants, but according to recent research, we should probably do it.
Purple skinned eggplants are a good source of phenols, a nutrient that helps the body system use sugar more effectively. Phenols also help with hypertension and also provide antioxidant protection.
Secret #3: Fibre
Anita Flegg, an expert in hypoglycemia, recommends eating nine handfuls of fruit and vegetables and an ounce of nuts a day. Eat only wholemeal bread and muesli. These are all acceptable hypoglycemic foods. Fruits, vegetables, nuts and whole grains help you tackle one of the critical points of a hypoglycemic diet: eat lots of fibre.
If you eat many vegetables, you will get good carbohydrates AND many vitamins and minerals. The best thing is that vegetables are an excellent source of fibre, especially if they are raw or slightly steamed.
Dietary fibre is vital for the hypoglycemic diet. Dietary fibre slows down the intake of sugar, which is part of all foods and reduces the possibility of a subsequent episode with low blood sugar.
As an added benefit, your fibre during the day means you’re never hungry, and it’s easier to stay away from sweets. And if you lose some weight, hey, even better!
As a hypoglycemic, we should eat our meals, not drink. The juicers were all the rage for a while, and they certainly had their value. People who otherwise wouldn’t consume enough fruit and vegetables to get the vitamins they needed had received at least one dose of the vitamin.
While it’s a great idea to take vitamins, the juice isn’t the best way to get them. Regardless of whether you buy it or make it yourself, it is the wrong choice for hypoglycemic agents, since all the fibres and some vitamins have been removed during processing (some B vitamins are destroyed by processing).
Without the fibre that slows down the sugar reaction, natural fruit and vegetable sugar can cause a sudden sugar spike. It is a big problem with hypoglycaemias, as both the sugar spike and the sugar slump will occur. Always keep your fruits and vegetables fresh for high-quality vitamins and better sugar control.
Secret #4: Fish
There are two major types of fish: lean fish and fatty fish. Examples of lean fish are cod, halibut and anglerfish. White-fish is an excellent source of low-calorie protein because they have low-fat content in their muscles, and there are different delicious ways to prepare it.
Fatty fish such as salmon is also tasty sources of protein and, although not particularly low in calories, have the added benefit of poly-unsaturated fatty acid such as omega-3 fatty acids. Studies have shown these poly-unsaturated fatty acids improve and maintain heart, skin, and hair health. During cooking, keep in mind frying fish, especially at high temperatures, seems to destroy omega-3 fats.
So go ahead and choose the fish. Bake, bake, grill or steam. It is delicious, and an excellent source of protein that helps keep blood sugar constant and you feel great.
Did you know that incorporating fish oil (1000-4000 mg per day) into your diet helps lowers cholesterol levels and also reduces inflammation while improving insulin sensitivity? Now you know.
And if you can’t eat enough fish, add omega-3 fatty acid capsules as well.
Secret # 5: Nuts
Research shows that eating nuts and nut butter at least five times a week can reduce the risk of type II diabetes by 27%!
Why “go crazy?” Because they have the three most essential components to keep blood sugar stable and improve insulin sensitivity: proteins, fibre, good fats.
It is recommended to consume an ounce of nuts every day. Are you looking for ways to add nuts to your diet? Try some: add a handful of almond leaves in the next pan, take a bag of pistachios or cashews to tease at work and add peanut butter to your breakfast toast. There are also some best snacks for hypoglycemia.
Secret #6: Rye
I talked about fibre at the beginning of this article and new information on whole grain rye should put it at the top of your list.
According to a study published in December 2005 in the American Journal of Clinical Nutrition, insulin secretion (an indication of a decrease in insulin resistance) was six times greater than that of the other two groups compared to oats, bread wholemeal and potatoes.
This finding was incorporated into August 2007 (Journal of the American Dietetic Association) when it was discovered that a rye noodle diet caused changes in genes related to type II diabetes and metabolic syndrome!
The key to understanding here is that the highest risk of hypoglycaemia is that it increases the risk of type II diabetes.
As hypoglycemia progresses to insulin resistance and from there to diabetes, hypoglycemic agents must maintain and support insulin sensitivity as much as possible, and in any case, it is possible.
Wholemeal rye appears to make a difference in insulin sensitivity, so studies seem to suggest that wholemeal rye products should be suitable for anyone who is insulin resistant, whether hypoglycaemic or type II diabetic.
Secret #7: Tomato
Eat ten tablespoons of cooked tomatoes every week to get antioxidant lycopene.
Anything that helps your general health also helps the symptoms of hypoglycemia. Do your body a favour: Add foods that contain tomatoes to your diet.
All you have to do now is to incorporate these foods into your diet and consistency is very important. Thank you.