Divide meals to stabilize blood sugar
Eating many small meals and snacks during the day helps the body have a continuous supply of glucose, thereby keeping blood sugar levels stable, partly supporting the lowering of blood sugar.
To control hypoglycemia, you should choose complex carbohydrates and foods rich in fiber
Some of the best foods to control blood sugar are foods containing complex carbohydrates and fiber. Fiber helps slow down the absorption of sugar into the blood, contributing to stabilizing blood sugar. Some examples of foods rich in fiber and complex carbohydrates include:
Whole grains such as quinoa, brown rice and chopped oats.
Beans and lentils such as black beans, chickpeas and pinto beans.
Fruits such as berries, apples and bananas.
Foods to avoid when lowering blood sugar such as simple sugars and processed carbohydrates
Some foods to avoid when lowering blood sugar include candy and refined foods. A quick way to recognize sugary foods is to check the nutritional label to see if there is a "supplementary sugar" section. Foods with added sugar often contain a lot of simple carbohydrates and less fiber, which greatly affects blood sugar levels.
Prioritize fresh fruits over juices or dried fruits. Fruit juice lacks fiber, so it can cause blood sugar to spike and decrease rapidly, leading to hypoglycemia. Dried fruits have fiber but contain little water, while the water in fresh fruit helps dilute blood sugar levels.
If you drink juice, choose a type without added sugar and limit the serving to 120 - 240ml. Similarly, choose dried fruits without added sugars and track portion sizes. Half a cup of dried fruit is equivalent to one cup of fresh fruit.
Hydration and the role of fruit juice in emergencies
Drinking enough water is important for overall health. Water is the best choice. You can add a slice of lemon or green lemon to enhance the flavor.
If you have hypoglycemia, drinking 120ml of pure fruit juice can help your blood sugar return to normal quickly.
For people with diabetes, if they have hypoglycemia, eat a snack containing 15g of carbohydrates, then check blood sugar. If your blood sugar level is still low, eat another snack and check it again. 15g of carbohydrates is equivalent to 120ml of fruit juice.
