Hypoglycemia is a condition that occurs when the level of sugar in the blood drops to below 70 milligrams per decilitre.

The condition causes weakness, sweating, dizziness, confusion and shakiness, but these symptoms can be avoided by following a diet that keeps blood sugar levels stable throughout the day and by planning healthy meals in advance.


Many traditional breakfast foods, like processed cereals, pancakes, bagels, fruit juices and jams, are low in protein and high in carbohydrates. Both of these characteristics can create a sharp rise in the level of sugars in the blood, triggering the symptoms of hypoglycemia within just a few hours after eating.

To keep blood sugar levels stable, stick to breakfast meals that include eggs, nuts, cheese, smoked salmon, whole fruits, nut butters, plain yogurt, olive oil and vegetables. For example, indulge in a bowl of plain yogurt topped with fresh berries instead of sugary cereal. Skip toast and jam and instead have steel-cut oats with sliced strawberries or an omelette with mushrooms and Swiss cheese.


Carb-rich lunches like sandwiches, burgers and French fries can trigger hypoglycemia.

To keep your blood sugar levels on track, opt for lunches that include a healthy balance of protein, fats and a small amount of carbs that are rich in fibre. A large salad is the perfect base for your lunch. Top it with avocado slices, an olive-oil based vinaigrette, almonds and chicken, or make an Asian version with ginger-based dressing and pork. Try a Greek variation with chicken, feta cheese, olives and red onions.


Skip pasta or pizza and instead choose meals that include protein, healthy fats, non-starchy veggies and slowly digested carbs.

A meal of broccoli, red bell peppers and cauliflower cooked in olive oil with fish and a small serving of quinoa is well balanced and will maintain healthy blood sugar levels.

If you crave dessert, try three small squares of dark chocolate or a serving of vanilla yogurt with your favourite fruits.


A hypoglycemic meal plan should include snacks for anytime there is more than four hours between your meals.

Complement carbohydrates with protein or fat to keep your blood sugar levels stable.

For instance, top an apple with cheese or have a handful of nuts with a banana.

Other healthy snacks include raw veggies or smoothies made with protein powder, plain yogurt and fresh fruits.

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