Diet Hypoglycemia

A diet plan to reduce reactive hypoglycemia should include:

4 Avoiding simple sugars and refined carbohydrates (such as white flour and white rice). These produce rapid rises in blood glucose that trigger oversecretion of insulin.

4 Substituting foods high in complex carbohydrates and fiber (which slow absorption of dietary sugars, reducing glycemic peaks during meals) such as vegetables, legumes, oats, and whole grains.16

4 Eating five to six small meals spaced throughout the day to provide a constant source of energy to maintain blood sugar. Each meal should include foods containing high-quality protein and moderate amounts of cold-pressed plant oils.

4 Avoiding large amounts of alcohol and coffee, which can exacerbate reactive hypoglyce-mia.

The glycemic index measures a food's potential to rapidly elevate blood glucose. If vulnerable to reactive hypoglycemia, foods with a high glycemic index may stimulate insulin oversecretion and trigger low blood sugar. These foods should therefore be avoided in favor of foods with a low to moderate glycemic index.

Glycemic index of selected foods

Very high

High

Moderate

Low

Very low

Honey

Whole-wheat bread

Buckwheat

Sweet potatoes

Nuts

Potatoes

Brown rice

Oat flakes

Apples

Soybeans

Cornflakes

Raisins

Sweet corn

Milk

Kidney beans

White bread

Bananas

Green peas

Yoghurt

Lentils

White rice

Carrots

Tomatoes

Pasta

Fruit

Good Carb Diet

Good Carb Diet

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.

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