At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Hypoglycemia is the medical term for low blood sugar. If you have diabetes or reactive hypoglycemia you’re more likely to experience hypoglycemia than the average person.
Diabetes is a condition that causes fluctuations in insulin levels, causing your blood sugar to go too high or too low. Meanwhile, reactive hypoglycemia is a condition where your blood sugar will drop after meals. Sometimes the reason for this is unexplained, other times it might be related to a hormonal issue.
The hypoglycemia diet is designed to help you maintain your blood sugar so you don't experience fluctuations. According to the Hypoglycemia Support Foundation (HSF), the main foods on the hypoglycemia diet are vegetables, lean meat, non-meat protein, nuts, dairy, and whole grains.
Meanwhile, the hypoglycemia diet eliminates tobacco, alcohol, caffeine, white flour, simple carbs, diet soda, and most sugars. Generally, healthcare professionals support this diet because it is safe and nutritious. There are no risks and it doesn't exclude any important vitamins or nutrients.
What Experts Say
“Generally, [the hypoglycemia] diet is recommended for individuals that may use insulin or other blood sugar-lowering medications to manage diabetes. It is also recommended for people who experience ‘reactive hypoglycemia’—a drop in blood sugar within 4 hours after eating. The purpose of the diet is to reduce or eliminate dips in blood sugar levels by properly timing food intake and supplementing sugary, processed foods with more balanced, nutrient-dense choices.” — Ethan Balk, PhD, RD
What Can You Eat on the Hypoglycemia Diet?
The main focus of a hypoglycemia diet is to switch to a more balanced nutritional intake while keeping your blood sugar in check. According to HSF, you should eat lean meat, non-meat proteins, and foods high in soluble fiber. Meanwhile, you want to limit or avoid simple carbohydrates and processed sugary foods.
This means limiting pasta, bread, candy, fruit juice, and snack cakes. However, the HSF stresses that each person is different and the best hypoglycemic diet is tailored to meet your specific needs.
What You Need to Know
The first rule of thumb on the hypoglycemia diet is to eat breakfast. Your blood sugar levels drop immensely overnight, and it’s essential to replenish them as soon as you wake up.
Try to eat smaller meals throughout the day. Eat a small portion of food every 3 to 4 hours instead of having three big meals. You may need to eat more to stabilize your blood sugar if you exercise frequently or engage in a strenuous activity.
HSF recommends avoiding processed sugars and simple carbohydrates in addition to white flour, tobacco, caffeine, sugar, and alcohol. Avoid over-the-counter medications that contain caffeine whenever possible.
Also, remove processed sugars from your diet and replace white pasta and bread with whole-wheat or whole-grain versions. Whole grains provide carbs and fiber, which help digest sugars.
Regardless of whether you have diabetes or reactive hypoglycemia, following the hypoglycemia diet is part of a treatment plan and may require lifestyle changes. Work with your healthcare provider to fine-tune it to your specific needs. Over time, you will learn to avoid foods and patterns that trigger your symptoms.
| What to Eat / What Not to Eat on the Hypoglycemia Diet | |
|---|---|
| What to Eat | What Not to Eat |
| Vegetables | Alcohol |
| Lean Meat, Non-Meat Protein | Caffeine |
| Whole Grains | Refined/Processed Sugars |
| Olive Oil, Avocado Oil | White Flour |
| Nutritious Fats Like Avocado | Simple Carbohydrates |
| Dairy Products | Fruit Juices |
| Fish and Shellfish | Large Servings of Fruits |
| Nuts and Seeds | Candy or Other Treats |
Sample Shopping List
The hypoglycemia diet involves eating a lot of vegetables, whole grains, lean meats, and non-meat proteins. Below is a list of things you may want to shop for on this diet.
Keep in mind this is not an exhaustive list. You may find other foods you prefer, so revise your shopping list to fit your dietary needs and preferences.
- Oils (Olive, Avocado, Coconut)
- Whole Grains (Whole Grain Pasta, Quinoa, Brown Rice, Oatmeal)
- Berries (Strawberries, Blueberries, Raspberries, Blackberries)
- Vegetables (Broccoli, Asparagus, Cauliflower, Cucumber, Peppers, Brussels Sprouts)
- Leafy Greens (Kale, Arugula, Spinach, Romaine, Swiss Chard, Mustard Greens)
- Fish (Salmon, Tuna, Tilapia)
- Lean Proteins (Chicken, Turkey, Lean Red Meat, Tofu)
- Eggs
- Nuts/Seeds (Almonds, Pistachios, Walnuts, Sunflower Seeds)
- Dairy and Non-Dairy Products (Almond Milk, Yogurt, Cottage Cheese, String Cheese)
Sample Meal Plan
You should eat a small meal every 3 or 4 hours, 4 to 6 times daily. Below are examples of meals that fit into this meal plan. However, many foods align with the hypoglycemia diet. Get creative and try different combinations.
Day 1
- Breakfast: Oatmeal with Chopped Pecans, Blueberries, Almond Milk or Low-Fat Milk,
- Mid-Morning Snack: Hard-Boiled Egg, Cucumber, and Zucchini Slices
- Lunch: Grilled Salmon, Mixed Greens with Avocado
- Afternoon Snack: Peanut Butter and Apple Slices
- Dinner: Grilled Chicken, Steamed Broccoli, Brown Rice
Day 2
- Breakfast: Yogurt with Strawberries, Hard-Boiled Egg, Whole Grain Toast
- Mid-Morning Snack: String Cheese and Almonds
- Lunch: Shredded Chicken, Romaine, Shredded Cheese, Veggies of Choice Wrapped in Whole Wheat Tortilla
- Afternoon Snack: Hummus, Brown Rice Crackers, Carrots and Peppers
- Dinner: Flat Iron Steak, Grilled Asparagus, Quinoa
Day 3
- Breakfast: Scrambled Eggs with Shredded Cheese, Mushrooms, and Peppers, Soy Milk
- Mid-Morning Snack: Low-Fat Cottage Cheese, Raspberries, Blackberries
- Lunch: Turkey on Whole Grain Bread With Tomatoes and Romaine
- Afternoon Snack: Canned Tuna With Whole Grain Crackers
- Dinner: Italian Chicken Chili With Cashews with Spinach and Arugula Salad
Hypoglycemic Diet: Pros and Cons
| Pros / Cons | |
|---|---|
| Pros | Cons |
| Promotes Nutritious Choices | Requires Planning |
| Offers Smaller Meals | Creates Higher Grocery Costs |
| Helps Stabilize Blood Sugar | Takes Time to Plan and Prep |
| Prevents Overeating | Requires Scheduling Meals |
The hypoglycemia diet promotes more nutritious choices by limiting sugar, processed foods, and simple carbs. This approach helps keep your blood sugar levels stabilized.
When you eat carbs or sugar, your body breaks it down and takes in the digestible sugars. Simple carbs generally have structures composed of only one or two sugars and are quickly digested. This leads to a rise in blood sugar, which will then cause an insulin spike.
Insulin spikes are harmful to people who have trouble regulating their blood sugar because sometimes the overproduction of insulin can later result in hypoglycemia. The hypoglycemic diet focuses on preventing insulin spikes by avoiding simple carbs and most sugars.
On the downside, a hypoglycemia diet may increase your grocery bill and impact your budget. Processed and packaged foods are inexpensive, and replacing these items with more whole-food options will affect your budget. A lot of this has to do with the fact that countries often focus on producing these items, which in the long run makes them more affordable and easily accessible.
These "starchy staples" as researchers call them can lead people to neglect long-term health goals. What's more, other more nutritious foods, such as fruits and vegetables, are not grown on such a large scale, which causes them to remain at a higher price to consumers.
Overall, the hypoglycemia diet focuses on eating 4 to 6 times a day, which is beneficial even if you don't have hypoglycemia. Not only is it easier on your digestive system but it also can prevent you from overeating.
Conversely, when your blood sugar is low, you will feel more hungry, sometimes even ravenous. Therefore, keeping your blood sugar stable will prevent random cravings and help you avoid overeating.
The downside to the hypoglycemia diet is you must plan, prepare, and eat your meals. This could be challenging if you have a full schedule or your workplace doesn’t allow multiple breaks.
Is the Hypoglycemia Diet a Healthy Choice for You?
The hypoglycemia diet does not restrict any nutrient intake recommended by the USDA. That said, you should limit sugars and carbohydrates but not eliminate them. Instead, replace simple carbs with complex carbs.
Health Benefits
While the hypoglycemia diet is individualized, it does promote good health. Overall, the hypoglycemia diet is all about being aware of your body and metabolism to fuel your body on consistently so your blood sugar remains stable. Here are ways the hypoglycemia diet may benefit your health.
Promotes Better Nutrition
While on this diet, you avoid caffeine, tobacco, alcohol, and sugar. This promotes more nutritious eating, especially because you focus on vegetables, whole grains, lean meats, and non-meat proteins instead.
Stabilizes Blood Sugar
The primary goal of the hypoglycemia diet is to prevent insulin spikes. As a result, it's best to limit foods like sugars and simple carbohydrates. Instead, focus on keeping your blood sugar at a safe, consistent level. This is done by eating good, wholesome foods more frequently throughout the day.
Improves Digestion
The biggest tip given by dieticians is to make sure you’re eating enough fiber while on this diet. Fiber promotes better digestion. Also, the more frequent, smaller meals you eat will help you digest small bits at a time rather than overloading your system with several large meals.
May Help Prevent Overeating
According to medical professionals, low blood sugar makes you feel hungry, but keeping your blood sugar steady will keep you satiated. This may lead to less of an appetite and could help prevent overeating.
Health Risks
The hypoglycemia diet does not contain any health risks. However, you should always listen to your body and eliminate foods you do not digest well or that impact your blood sugar.
It's also important to remember that you should avoid eliminating carbohydrates unless a healthcare provider recommends doing so. Not only do these foods provide fiber and vitamins, but they also help your body maintain its energy.
The hypoglycemia diet focuses on nutritious foods to help you keep your blood sugar stabilized. It does not have any health risks, nor does it exclude recommended nutrition by the USDA.
A Word From Verywell
The hypoglycemia diet may require a lifestyle change for those who use it. You should always listen to your body’s needs and follow the diet that best reflects your body and metabolism. While individualized, the hypoglycemia diet focuses on nutrition and stabilized blood sugar levels. This is helpful to those with diabetes or reactive hypoglycemia, but it is also beneficial to the average person.
Remember, following a long- or short-term diet may not be necessary for you, and many diets out there don’t work, especially long-term. So while we do not endorse fad diet trends or unsustainable weight-loss methods, we present the facts to make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a significant role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
