Hypoglycaemia Diet
Loanne Allen B.Sc., Grad. Dip. Diet & Nutr., MDAA

Hypoglycaemia is the term for a blood glucose level that is lower than normal. When foods are digested in the body, they are broken down into many nutrients. These nutrients are absorbed into the bloodstream to be used in performing various body functions. One of these nutrients is glucose, a sugar that provides fuel to the body. The process that regulates the amount of sugar in the blood is complex. Adrenaline is a part of this complicated process. Everyone has experienced a rush of adrenaline at some time -- that "love-at-first-sight" feeling, or the pounding heart after narrowly escaping an accident. Adrenaline is produced by the adrenal glands located on top of the kidneys. The sudden release of adrenaline is what causes the symptoms of hypoglycaemia -- apprehension, hunger, sweating, rapid heartbeat, and faintness.
Hypoglycaemia can occur from certain illnesses, such as liver disease and some types of tumours. These conditions cause a type of hypoglycaemia called organic hypoglycaemia. They usually require specific medical treatment or surgery. There is another type of hypoglycaemia. In some people, the body simply responds differently to the digestion of foods. Some foods are digested and absorbed rapidly, resulting in a burst of glucose entering the bloodstream. In most people the body adjusts smoothly. It would be like two children trying to balance a see-saw. There may be a slight teetering or swinging up and down as the children shift their weight to achieve the balance. In some people, however, the response is like an actively rocking see-saw swinging up and down. The body over-reacts and sets the process in motion to reduce blood glucose. The result is a glucose level that is too low. Then the body releases adrenaline, increasing glucose in the bloodstream. This is called Reactive Hypoglycaemia -- the body is simply over-reacting. It is not easy to diagnose. However, it usually occurs consistently from one to three hours after a meal and returns to normal on its own. When no known medical causes are found, the diagnosis of reactive hypoglycaemia is made. The best way to manage reactive hypoglycaemia is have glucose enter the bloodstream at a steady, even pace. This can be done with changes in eating habits.

WHAT TO EAT!
A hypoglycaemic diet gives the body all the calories, protein, minerals, and vitamins necessary to meet the Recommended Dietary Allowance (RDA) for healthy adults.
Special Considerations
1. Choose carbohydrate foods carefully. All carbohydrates are broken down into glucose before they enter the blood stream. Some carbohydrates however have a much more rapid rate at which they enter the blood stream. These Fast Acting Carbohydrates should be eaten in very small amounts and in combination with fibre & protein rich foods. Protein and Fibre will help to slow down the rate at which ‘fast acting carbohydrate’ foods enter the blood stream. Some of these are sweeteners such as corn syrup, honey, glucose, white bread, potatoes, quick cook rice, sweet biscuits, lollies and sugary drinks. Meals or snacks that are high in ‘fast acting carbohydrates’ can contribute to reactive hypoglycaemia. Choose ‘Slow Acting Carbohydrates’, such as fresh fruit (not fruit juice), legumes (chickpeas, lentils etc), pasta, multi-grain bread, slow cook oats, high fibre cereals (natural muesli or Kellogs Guardian) and all vegetables (except potatoes, parsnips & broad beans).2. Size and frequency of meals is very important for managing hypoglycaemia. Eat small meals, including snacks every 3 hours. This will help to control your blood glucose levels.3. Choose a protein rich food to eat with each meal & snack! Protein will help to slow down the rate at which the carbohydrates from your meal are broken down to glucose. The following are high protein foods - lean meat, skinless chicken, fish, light cheese, cottage cheese, legumes, eggs, natural light yoghurt or low fat milk. 4. Choose high fibre foods, such as fresh fruit, vegetables, salads, whole grain bread, brown rice, high fibre cereals & crackers. Fibre will also help control your blood glucose response. 5. Sweeteners such as sorbitol, saccharin, and aspartame (Equal® and Nutrasweet®) do not contain sugar or calories and may be used in a hypoglycaemic diet, however, try not to consume these products on a regular basis. 6. Alcohol is high in calories and can cause hypoglycaemia all by itself. Therefore, people with reactive hypoglycaemia should avoid or limit alcohol. 7. Caffeine should be avoided. Caffeine stimulates the production of adrenaline, as does reactive hypoglycaemia. Therefore, caffeine in the diet can make symptoms worse because the production of adrenaline is increased. 8. Body Weight: Excess weight has been shown to interfere with the body functions that regulate glucose. So if you are overweight, reducing excess body fat can help to control reactive hypoglycaemia.


Carbohydrates (Sugars & Starches)Slow Acting Carbohydrates – These are the best!Cereals - all-bran, slow cook porridge, muesli, rice bran, GuardianBreads - barley kernel, mixed grain bread, rye kernel bread, pumpernickel, Burgen Breads - mixed grain, fruit bread, soy & linseed loaf, oat bran & honey loafFruit - cherries, grapefruit, stone fruit, peaches, apples, pears, grapes, oranges etc.Vegies - salads, greens & stir-fry type vegiesLegumes - baked beans, lentils, soy beans, chickpeas, kidney beansGrains - wheat pasta, barley, rye, wheat, bulgurDairy - milk, yoghurt, custard – particularly unsweetenedSugars - fructose & lactoseModerate Acting Carbohydrates – eat moderatelyCereals - Sultana Bran, Special K, Oat Bran, Mini Wheats,Weet-bix, Sustain, Shredded Wheat, Just RightBread - light fruit loaf, linseed rye, wholemeal pita bread, sourdough rye, oat bran, ploughmans wholemeal bread, muffins, taco shellsFruit - kiwi fruit, bananas, mango, dried fruitVegies - sweet potatoes, new boiled potatoesLegumes - back eyed beansGrains - maize, rice (long grain, basmati, doongara), couscousBiscuits - oatmeal, shredded wheatmeal, jatzDairy - ice-creamSnacks - chocolate, muesli bars, potato chipsSugars - sucroseFast Acting Carbohydrates – Limit these!Cereals - Cornflakes, Ricebubbles, Puffed Wheat, Corn Chex, Bran Flakes, Crispix, Rice Krispies, Cocopops, Breakfast BarsBread - Wonderwhite (H-Maize), dark rye, French Baguette, Gluten Free bread, Donuts, wafflesVegies - potato -pale skin, instant potatoes, parsnips, broad beansGrains - millet, tapioca, quick cook rice (sunbrown quick, calrose)Biscuits - crispbread, rice cakes, milk arrowroot, water crackers Snacks - corn chips, lollies, candy bars, French friesSugars - glucose, honey, maltoseDrinks - Gatorade, sports drinks, Lucozade, soft drinks, cordial