Here's the thing with hypoglycemics. We're closeted! At least, the women seem to be, because what sexy, classy lady wants to be seen wolfing down a slice of pizza before she's even finished paying for it, much less sat down?
Either we're closeted or there are only two hypoglycemics in total, my mother and me. And the two of us have done a very good job of upholding the diagnosis--sweating, fainting, and eating enough for the population of a small state.
Whatever. If there are any hypoglycemics out there reading this, or if you don't know what the hell hypoglycemia is but you have a rough time with hunger--rougher than most--I have a few tips that I can share with you, wrought from my personal experience as well as my mother's.
1. First and rather obviously (if you've read any article about healthful eating published since the seventeenth century): Eat smallish meals throughout the day. But take care that your days don't turn into carbohydrate fests, with cereal in the morning, then a bagel, then a sandwich, then pretzels, lasagna for dinner, etc. Snacks like hummus, almonds, apples, bananas, and yogurt work well. Try not to go more than 2.5 hours or so without putting something in your stomach.
2. As a general rule, try not to consume any carbohydrates unless you're also consuming protein and/or fat. For example, pita bread with hummus is preferable to pita alone; similarly, a banana topped with a slab of almond butter will hold you longer than a banana alone. Your blood sugar level will stay more consistent if you aren't eating carbohydrates by themselves. (Carbohydrates are essentially sugars, and once they're fully digested, your body incorporates them as such, so your blood sugar level spikes...and then drops. When you feel gross, your blood sugar is too low.)
3. Speaking of sugar, consume as little of it as possible. Natural sweeteners like honey, Stevia, and sugar are always preferable to artificial ones, but you still should not be consuming much of them. There are infinite ways to reduce your sugar intake; one that I particularly like since I eat yogurt almost every day is to mix in as little as the fruit/syrupy stuff as possible. Better yet, eat plain, unsweetened yogurt if you can tolerate it.
4. In general, protein is great. Many Americans over-emphasize it, but for hypoglycemics, protein sources are especially helpful because they keep us full for a while and don't mess with our blood sugar levels. (Caveat: don't eat too much red meat or too many fatty protein sources.) I eat Greek yogurt every day instead of regular yogurt because it has a ton of protein and is especially creamy/delicious, even at 0% fat.
5. Don't make carrots a staple. They have a ton of sugar, and they turn to sugar faster than most candies do. Other, non-carbohydrate vegetables (think broccoli and cauliflower) are usually preferable.
6. Whole wheat and whole grains are in, plain white flour is out. If you're buying a loaf of bread or making pasta, go for the varieties with the highest concentrations of whole wheat over regular flour. In you body, white flour turns to sugar immediately, whereas whole wheat does so much more slowly and provides fuel for your body for a longer period of time. It also has a much higher nutritional content. In general, if something has a lot of fiber, it's probably good for hypoglycemics (and, of course, is healthier for everyone).
7. Always carry food with you. Apples, bananas, and nut butter sandwiches on 100% whole wheat bread are very portable, as is yogurt unless you live in a hot climate. Power bars (a term I use liberally) can serve very well, but make sure you choose ones without too much sugar. They should be high in protein and fiber without having tons of fat, sugar, or calories. A tough combination to find, but when you do, and if it's tasty, you've struck gold.
8. Unless you have a very weak immune system, don't drink a ton of orange juice--too much sugar. In general, drink water or unsweetened tea and avoid sugary drinks.
9. Sprinkle cinnamon on your coffee or dessert! Among other surprisingly beneficial properties, cinnamon is supposed to help regulate blood sugar levels. And I think the same is true of lemon juice, but I'll have to look into it.
Any more tips would be welcome!
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