Hypoglycemia (Low Blood sugar)
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It is not normal to have blood sugar less than 70mg/dl. If your blood sugar is lower than 70mg/dl, then you should eat something sweet to bring the blood sugar up.
If your blood sugar is less than 70mg/dl fasting (without eating or drinking anything) it is considered hypoglycemia or low blood sugar.
Hypoglycemia Signs & Symptoms:
- Sweaty
- Shaky
- Hungry
- Irritated
- Can’t think straight
- Just feels off
- Does not feel right.
If you experience these symptoms, check your blood sugar.
If your sugar is less than 70mg/dl , then eat 15gm of carb, recheck your blood sugar in 15 minutes and if it is still low, eat another 15gm of carbohydrate until your blood glucose goes above 70mg/dl and above. Sometimes people eat their usual meal and it can bring the blood sugar up as well.
15: 15 rule for hypoglycemia treatment
- 15: 15 rule which means you eat 15gm of carbohydrates and recheck your blood sugar in 15 minutes.
- If your blood sugar is less than 70mg/dl, then eat 15gm of carbohydrates, which could be
- ½ cup (4 oz) of regular fruit juice like apple juice, regular soda (not diet)
- 3-4 glucose tablets or 1 glucose gel you can get over the counter from the pharmacy.
- 2 tablespoon or Handful of raisins
- 1 tablespoon of sugar or honey
- Hard candy, honey
- Piece of fruit ( small apple, banana, orange)
- Always make sure to carry glucose tablets or juices boxes with you.
- Do not go to sleep or start driving until your sugar returns to normal.
- It is recommended not to treat low blood sugar with ice cream, cake, peanut butter, candy bars- because these have fat and fat slows the digestion of carbohydrates.
Please make an appointment with our board certified nurse practitioner today to learn more about pre-diabetes, diabetes and weight loss programs.
Healthy Breakfast Options For Weight and Blood sugar Management:
- Omelet or eggs with veggies on side ( green beans, asparagus, bokchoy)
- ½ cup Traditional or Steel cut Oats (found in a big container with plain oats)- add handful of nuts, soy/almond milk, cinnamon/nutmeg, almond butter/peanut butter. You can add all the ingredients and soak it overnight for overnight oats. You can also boil water or soy/almond milk and add the ingredients when ready to eat.
- 2 slices of 100% whole wheat bread . Add egg ( hard boiled cut into pieces, scrambled, sunny side up or omelet), spinach, tomatoes, one slice of avocado, cucumber . Can substitute eggs with lean meat as well.
- Turkey bacon, 100% whole wheat bread 1-2 slices , side of berries and cucumber
Information:
Nuts should be unsalted due to high sodium content which can cause swelling and high blood pressure. They can be pecans, cashews, almonds, walnut, chia seeds, pumpkins seeds and sunflower seeds. Nuts are high in fat and protein which will keep you fuller for a longer period of time.
Fruits with 15gm carbohydrates: small apple, small banana, 17 grapes, 1 1/4th cup strawberries, 3/4th cup blueberries, 2 small tangerine
(1 slice of bread usually has 15gm of carbohydrate. You can eat upto 2 slices depending on how your blood sugar does after a meal).
Some of the Healthy Snacks options for weight and blood sugar management:
- Handful of unsalted nuts or seeds: almonds, cashews, pecans, walnuts, seeds (sunflower, pumpkin, hemp seed)
- Apple with handful of nuts
- Apple with peanut butter
- 1-2 Fruits a day (small apple, banana, berries, watermelon, tangerine, plums, cherries). If you like tropical fruits like pineapple or mango. They have more fructose or sugar. Stay with 1 fruit a day.
- Low fat cheese with whole wheat crackers
- Peanut butter with whole wheat crackers
- Low fat, greek or plain yogurt: with berries (or any fruits), nutmeg, cinnamon.
- Baby carrots or celery sticks with hummus
- Cherry tomatoes, baby carrots, cucumber slices
High Protein Snacks and meals
- Eggs- hard boiled (75gm protein:) scrambled, sunny side up, Omelete
- 4 egg white (70gm protein)
- Plain yogurt (70gm protein)
- Slice of meat- turkey bacon, ham
- Cheese: 1% cottage cheese (80gm protein), light string cheese (50gm)
- Protein bars
- Smoothie: protein powder mix, fruit of your choice, spinach, celery, ice, almond milk.
- 4 0z meat (140gm protein)
- Chicken breast, sliced ham, turkey, salmon, chicken without the skin to avoid excess fat ( breast, thigh)
Why is high protein important for weight management and blood sugar control?
- High protein will keep you fuller for a longer period of time, that way you don’t feel hungry too fast and it keeps your blood sugar stable.
- Always avoid flavored yogurt because they have added sugar. So pick a plain or greek yogurt and add fruits, nutmeg or cinnamon as your preference.
- Unsalted nuts are the key. Because salted nuts will make you thirsty, increase your blood pressure or cause fluid retention (swelling to ankle/feet)
- Peanut butter: make sure it is unsweetened. Something to be aware of is that it has some salt which will sometimes make you thirsty.