From the Guidelines
After treating hypoglycemia, it is essential to follow up with complex carbohydrates, such as whole grain bread, oatmeal, brown rice, quinoa, sweet potatoes, beans, lentils, or whole grain crackers with nut butter, to maintain stable blood sugar levels and prevent another hypoglycemic episode 1.
Importance of Complex Carbohydrates
Complex carbohydrates are crucial in hypoglycemia management because they digest more slowly than simple sugars, providing a gradual release of glucose into the bloodstream over several hours.
- The fiber, protein, and fat content in many of these foods further slows digestion and helps maintain blood glucose stability.
- A balanced snack might be a slice of whole grain toast with peanut butter, a small bowl of oatmeal with nuts, or yogurt with granola.
- It is recommended to aim for about 15-30 grams of complex carbohydrates and consider adding some protein for even more sustained energy.
Preventing Recurrent Hypoglycemia
Once the glucose returns to normal after treating hypoglycemia, it is crucial to eat a meal or snack to prevent recurrent hypoglycemia 1.
- Ongoing insulin activity or insulin secretagogues may lead to recurrent hypoglycemia unless more food is ingested after recovery.
- Carbohydrate sources high in protein should not be used to treat or prevent hypoglycemia, as ingested protein may increase insulin response without increasing plasma glucose concentrations 1.
- Added fat may retard and then prolong the acute glycemic response, which should be considered when choosing complex carbohydrates for hypoglycemia management.
From the Research
Complex Carbs for After Treating Hypoglycemia
- Complex carbohydrates are rich in fiber, vitamins, and minerals, and are digested slowly, which can help regulate blood sugar levels 2
- Examples of complex carbs that can be consumed after treating hypoglycemia include:
- Legumes, such as beans, lentils, and peas, which are rich in water-soluble fiber and can help improve blood glucose control 2
- Vegetables, such as broccoli, carrots, and sweet potatoes, which are rich in fiber and antioxidants 2
- Fruits, such as apples, berries, and citrus fruits, which are rich in water-soluble fiber and can help regulate blood sugar levels 2
- Whole grains, such as brown rice, quinoa, and whole-wheat bread, which are rich in fiber and can help slow down the digestion of carbohydrates 3
Low-Glycemic Index Diets
- Low-glycemic index (GI) diets have been shown to be effective in reducing postprandial glycemia and improving blood glucose control in people with type 1 or type 2 diabetes, or impaired glucose tolerance 3
- Foods with a low GI, such as whole grains, fruits, and vegetables, can help regulate blood sugar levels and improve insulin sensitivity 3
High-Fiber Foods
- High-fiber foods, such as legumes, vegetables, and fruits, can help improve blood glucose control and reduce plasma cholesterol levels in diabetic patients 2
- Water-soluble fiber, found in foods such as legumes, fruits, and vegetables, can help retard food digestion and nutrient absorption, which can improve lipid and carbohydrate metabolism 2