Ideal Breakfast for Hypoglycemia

May 9, 2009, last updated February 5, 2013

By Susan M. Callahan, Health Editor and Featured Columnist
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What should someone with hypoglycemia or "reactive
hypoglycemia" eat for breakfast? In other words, is there really
an ideal breakfast for a hypoglycemic?  

Hypoglycemia occurs when blood sugar falls below normal
ranges.  Blood sugar levels can vary greatly during the course
of a day. However, there is a normal range.
Normal fasting
blood sugar ranges from 70 to 99 mg/L. Two hours after
eating, the "post-prandial period", blood sugar should not
exceed 120, and at no point in the day should it exceed 140.  
Blood sugar levels above these targets indicate diabetes and
levels in the upper ranges of normal can indicate pre-diabetes.
Blood sugar levels below these targets indicates hypoglycemia.

Hypoglycemia is called "reactive hypoglycemia" when it occurs
within 2 or 3 hours after you eat.  Normally, blood sugar rises
immediately after you eat, triggering a surge of insulin which
then carries the sugar from your blood stream. The causes of
hypoglycemia are unclear in many cases. It sometimes occurs
following stomach surgery. It can also be triggered by
prolonged fasting or imbalanced eating patterns, especially
eating patterns that include high amounts of sugar and
carbohydrates.























Some
researchers believe that hypoglycemia is caused by a
sensitivity to epinephrine, the adrenal hormone or a deficiency
of glucagon, the hormone that normally protects your body
against low blood sugar.


When no cause can be determined for your hypoglycemia, it is
called idiopathic hypoglycemia, meaning, literally, hypoglycemia
of an unknown cause. Hypoglycemia is an under-reported and
under-diagnosed condition, while diabetes gets the lion's share
of  media coverage. However, those who suffer from
hypoglycemia face many of the same health risks as diabetics,
from increase risk of stroke, dizziness, coma, and even death.
Hypoglycemia can cause some truly frightening symptoms, such
as disorientation and emotional swings. Some people with low
blood sugar wake up in the middle of the night, crying,
unaware of where they are. Many people with hypoglycemia
also suffer from
night sweats.

The best breakfast for someone to eat who is hypoglycemic is
one which balances sugar intake with fiber and protein intake.  

[Update:

Fiber is of critical importance in managing hyperglycemia. As a
1978 study from the Bristol Royal Infirmary of the University of
Bristol in the UK discovered, foods with fiber --such as apples
-- slow down the digestion of carbohydrates, which in turn
helps to keep your blood sugar level.

In this study, 10 healthy people were given whole apples,
apple puree or apple juice to eat. The study found that the
whole apples worked best to prevent "rebound hypoglycemia".
Blood sugar normally rises after you eat. But with rebound
hypoglycemia, your blood sugar rises at first then plunges
lower than even before  the meal was eaten. Apples worked
better than apple puree at preventing rebound hypoglycemia,
and apple puree worked better than apple juice. As the study
concluded "The actions of fiber are reduced when the fiber is
processed to the extent that it does not need chewing.

Bottom line: eat foods high in fiber in their natural,
unprocessed form.]

Throughout the day, you should space meals  no more than 3
hours apart. Some sources recommend eating no more than 4
hours apart, but from personal experience 3 hours is more
desirable. After 3 hours, your blood sugar will have started the
steep decline that can lead to
shakes, dizziness and nausea.

Here is an ideal breakfast for someone with hypoglycemia:

Breakfast Number 1 for Hypoglycemics

1. Egg whites, 1 or 2, with links of turkey or soy sausages
2. One slice of whole wheat crackers or Crispini, no butter
3. Small cup of cut up fibrous fruit, such as half an apple, half a
pear.

Breakfast Number 2 for Hypoglycemics

1. Oatmeal, barley or quinoa with butter substitute such as
Olivio or Promise. You can use Splenda if you would like to
make it sweeter.
2. Cup of soy milk or low-fat cow's milk.
3. Cup of cut fruit, apple, pear, oranges, berries. You can also
have half a grapefruit.

Breakfast Number 3 for Hypoglycemics

1. Lox, size of the palm of your hand
2. Lite cream cheese on one slice of multi-grain bread
3. Cup of cut up fruit as above


Related:
Ideal Breakfast for Diabetics

Low Blood Sugar -Causes and Cures

Foods That Help You Control Blood Sugar  

Normal Fasting Blood Sugar

Top 10 Healthy Morning Juices

Break Through Your Diet Plateau

How Many Calories Do I Burn

Quinoa-The New Superfood?

Break Through Your Diet Plateau

How Many Calories Do I Burn

Quinoa-The New Superfood?

Causes of Hypoglycemia and Reactive Hypoglycemia


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Apples are high in fiber which can help you manage hypoglycemia.