First, cutting back on those foods that can trigger reactive hypoglycemia is a big step towards treating regular occurrences. But removing those simple carbs and simple sugars
from brown sugar to sugar-heavy drinks – can help curb those incidences.But equally important is shifting your diet to include foods that are considered low glycemic index foods.
“Low glycemic index foods are complex carbohydrates, high in fiber and protein,”explains Zumpano.“These foods create a gradual rise and gradual drop in blood sugar levels as opposed to those spikes.”
Beans are good choices, she says. “Black beans, chickpeas and bean-based pasta are great for getting fiber and protein into your diet.”
Complex carbohydrates include:Brown/wild rice.Quinoa.Oatmeal.Barley.Chia seeds.Ground flax seeds.Sweet potatoes with the skin.Winter squash.Sprouted grain breads.Legumes (beans, split peas & lentils)
When it comes to vegetables,non-starchy is the way to go and Zumpano recommends varying your vegetable choices.Starchy vegetables should be limited in portion (these include potatoes,corn and peas).
All other vegetables are considered non-starchy and are good to consume as much as you want.Cruciferous vegetables like broccoli,Brussels sprouts, cabbage & cauliflower are all really high in fiber,”
she adds, “but all vegetables are phenomenal.”Pairing your complex carbohydrates with a source of protein and healthy fat is also important.
“When you add those, it slows down your body’s digestion of carbohydrates even further, preventing that spike.” Beans are, again, a great source of
protein but other options include lean meat or fish, nuts, tofu, low-fat dairy products like cottage cheese or Greek yogurt and eggs or egg whites.