Low Glycemic Index Foods for Hypoglycemia

The term "hypoglycemia" describes low blood glucose, or sugar, levels, usually below 70 milligrams per deciliter. Blood glucose levels constantly change with the ingestion of carbohydrates: The levels rise immediately after eating carbohydrate, then drop after the pancreas secretes insulin and the insulin moves the glucose into cells for energy. Hypoglycemia occurs when the insulin moves the glucose into the cells more rapidly than blood glucose is replenished through eating food or through the release of stored glucose in the liver. To manage hypoglycemia, ingest carbohydrates that increase blood glucose levels slowly. These carbohydrates are rated low on a scale called the glycemic index.

Carbohydrates and the Glycemic Index

The goal with blood glucose regulation is to keep levels as stable as possible. The speed at which blood glucose levels rise and fall depends on the quality of the ingested carbohydrate. Carbohydrates are rated on a zero-to-100 scale called the glycemic index: A carbohydrate assigned a number over 55 causes blood glucose to rise and fall more rapidly than one below 55. A healthy diet focuses on incorporating foods with a lower GI number.

Glycemic Index Vs. Glycemic Load

While the GI focuses on the quality of the carbohydrate, calculation of the glycemic load includes the quality and quantity; it is the optimal way to measure the impact that a carbohydrate will have on blood glucose levels, according to the University of Sydney. Foods sometimes have a high GI but an overall low GL.

Low-Glycemic-Load Foods

To regulate blood glucose levels, you should consume foods that have a low GL. According to Harvard School of Public Health, carbohydrates that rank below 10 on the GL scale include high-fiber fruits and vegetables, bran cereals and many legumes. Those from 11 to 19 include pearl barley, brown rice, oatmeal, bulgur, whole-grain bread and whole-grain pasta. High-glycemic-load foods, which should be reduced or avoided for hypoglycemia, include baked potato, french fries, refined cereals and breads, white rice and pasta, candy and sugar-sweetened beverages.

Note on Hypoglycemia

Common causes of hypoglycemia are diabetes and problems with insulin regulation, and other causes include certain medications; alcoholism; liver, kidney or endocrine disorders; or a pancreatic tumor that causes the pancreas to overproduce insulin. Sometimes hypoglycemia can simply be caused by undereating. Symptoms include shakiness, anxiety, fast heartbeat, dizziness, hunger, sleepiness, impaired vision, headache and potential unconsciousness. Those who think they have hypoglycemia should work with a doctor to determine the underlying cause, in addition to focusing on a diet with a low GL.