Up-to-date information on hypoglycemia
This blog reflects my journey of learning and understanding hypoglycemia. This means that some of my older posts may have information that is out-of-date as I’ve learned more or research has changed. For the most updated macro-level information on living with hypoglycemia, please visit Up-to-date info on hypoglycemia (start here) page.
If you’re curious if the information in a particular post is still accurate, please feel free to leave a comment on the post asking and I’ll respond letting you know if there is any updated information.
Thanks for reading!
After finding out that I had hypoglycemia, I went to dieticians to help me figure out what I need. I cannot say enough positive things about dieticians. Even if you don’t have hypoglycemia, it is WELL WORTH the money to go see one a couple of times.
Anyway, the dietician created this basic hypoglycemic outline for me based on the number of calories/carbs/protein I needed every day (carb listings are approximate):
Basic Hypoglycemic Diet
All meals are 3 hours apart:
- Breakfast: 60 g carbs, protein
- Mid-Morning Snack: 30 carbs, protein
- Lunch: 60 g carbs, protein
- Mid-Afternoon Snack: 30 carbs, protein
- Dinner: 60 g carbs, protein
- Mid-Evening Snack: 30 g carbs, protein
Looks pretty easy huh? It is once you learn how many carbs things are and what types of foods you should be eating.
Good Carbs (check your portion sizes)
- Whole grain bread
- Fruit (whole is best, dried is ok, not juice!)
- Whole wheat pasta (also has protein)
- Protein bars (some of them)
- Brown rice
- Beans (also has protein)
Sources of Protein (check your portion sizes)
- Lean meat
- Protein shakes (some have carbs too)
- Edamame (soy beans, dried, steamed, etc.)
- Whole wheat pasta (also carbs)
- Protein bars (also carbs)
- Beans (also carbs)
A typical day for me
So, a typical day for me might be:
- 5:15 pre-workout snack of 15 carbs. This is usually a Milano cookie. I know it’s bad for me. No one said I was perfect!
- 6:30 breakfast: 1 cup Kashi Go-Lean cereal or oatmeal, espresso with 6 oz milk
- 9:30 mid-morning snack: 1 apple and 1 egg white
- Noon lunch: Peanut butter and honey sandwich on whole wheat bread, carrotts. Or a slice of bread, and a sampling of fruits and cheeses if I’m feeling European.
- 3 pm mid-afternoon snack: Usually in meeting, so a box of raisins and a 100 calorie pack of almonds
- 6 pm dinner: 1 cup cooked whole wheat pasta, steamed edamame, non-starchy veggie. Sometimes hamburgers, french toast (breakfast for dinner rocks) or pizza. What? Remember me saying I wasn’t perfect?
- 9 pm evening snack: Protein bar (Usually Clif or ZonePerfect)
If I get hungry during the day between meals and snacks, I try to keep semi-healthy snacks in my drawer, such as animal crackers, water crackers, dried soy beans, etc. Sadly I dive into this drawer too often.
Again, you can’t really use what is above. You need to go see a dietician! I know it’s not on your list of ways to spend money, but tough! Do it anyway!
Note: I continue to update, especially the good carb and protein lists as I find new sources.