Your food choices are a big part of managing hypoglycemia. You can eat small, frequent meals with lean proteins and complex carbs. Foods high in soluble fiber, as will seafood and Greek yogurt, may stabilize blood sugar over time.

Hypoglycemia is low blood sugar. People with diabetes are more likely to experience low blood sugar levels as part of their condition. However, those without diabetes can also experience hypoglycemia.

No matter the reason, you can take steps to help manage and prevent hypoglycemia through your meal planning. This involves snacking, scheduled meals, and following a generally healthy eating pattern that your healthcare team can guide you on.

Here are some ideas for eating and structuring your meal plan throughout the day with hypoglycemia prevention in mind.

You should eat a small meal as soon as possible after waking up. A good breakfast should contain protein, such as scrambled eggs, and a complex carbohydrate. Consider trying these combinations:

  • hard-boiled eggs and a slice of whole grain bread
  • a small serving of steel cut oatmeal, like protein-packed oatmeal with blueberries, sunflower seeds, and agave
  • plain Greek yogurt with berries, honey, and oatmeal

In addition, be mindful of any juice you drink. Many juices have added sugar and other additives. Stick to 100% juice varieties without added sweeteners, and limit your intake to 4 to 6 ounces. Alternatively, you can dilute the juice with water or choose a big glass of water with lemon instead.

Steel cut oatmeal is lower on the glycemic index than other types of oatmeal and contains lots of soluble fiber. Soluble fiber helps slow down carbohydrate absorption, which helps keep your blood sugar stable. Make sure to choose a type with no added sugar or corn syrup.

Caffeine may also affect blood sugar in some people. Decaffeinated coffee or herbal tea may be your best bet for a hot breakfast drink. Discuss caffeine intake with your doctor to determine whether it’s an important factor for you.

Check out these ideas for yummy diabetes-friendly breakfasts that may keep your blood sugars in range.

Fruits can be part of a nutritious midmorning snack. They’re fibrous, provide beneficial vitamins and minerals, and contain natural sugars for energy.

It’s best to pair fruit with protein or healthy fat to help you feel full and keep your blood sugar levels stable.

Having a whole grain, fibrous carbohydrate paired with a protein or healthy fat is also a great option.

Try these healthy midmorning snack options:

  • a small apple with cheddar cheese
  • a banana with a small handful of nuts or seeds
  • a piece of whole grain toast with an avocado or hummus spread
  • a can of sardines or tuna with whole grain crackers plus a glass of low fat milk

If lunch typically means office takeout, opt for a tuna or chicken salad sandwich on whole grain bread with romaine lettuce.

If you’re packing your own lunch, here are some ideas:

  • a green salad topped with chicken, chickpeas, tomatoes, and other veggies
  • a piece of grilled fish, a baked sweet potato, and a side salad or side of cooked veggies

All types of potatoes directly affect blood sugar, but some are less impactful than others. White russet potatoes are highest on the glycemic index, followed by boiled white potatoes and sweet potatoes. Sweet potatoes are full of antioxidants and may help regulate insulin.

Here are 23 diabetes-friendly and heart-healthy lunch ideas you can try.

Your midafternoon snack is a great time to reach for complex carbohydrates, particularly if you face a long commute home after work. Complex carbohydrates are digested slowly, delivering glucose slowly, which can help your blood sugar level stay stable.

Complex carbs include:

  • whole wheat bread
  • broccoli
  • legumes
  • brown rice

A hardworking midafternoon snack could be:

  • a no-sugar variety of peanut butter on whole wheat bread or crackers
  • a cup of brown rice with kidney beans
  • veggies and hummus

If you love zesty flavors, make a large batch of cilantro-flavored Mexican brown rice and store it in individual serving cups for a delicious and healthy snack on the go.

Need a snack? Try one of these ideas if you have diabetes and want a quick bite that doesn’t mess with your blood sugar too much.

What to eat before exercising

Physical activity lowers your blood sugar, so eating before exercising is a must. Before working out, grab a high protein snack with carbohydrates. Good choices include:

  • fruit and crackers
  • Greek yogurt with berries
  • an apple with peanut butter
  • a small handful of raisins and nuts
  • a peanut butter and jelly sandwich on whole grain bread

Just make sure not to eat a large meal before exercising. Include a glass of water.

Keep your evening meal as small as your other meals. Dinner is a good time to eat some protein and complex carbs.

A simple-to-make lentil and vegetable soup offers both, and it’s filling and delicious. Sprinkle on some Parmesan cheese or have a glass of low fat or skim milk on the side.

You might like these 6 diabetes-friendly dinner recipes that you can try at home.

Eating a light snack close to bedtime will help keep your blood sugar stable throughout the night. Try these:

  • a high protein, low sugar brand of Greek yogurt coupled with berries and walnuts
  • a no-sugar vegetable smoothie

Tips for eating with hypoglycemia in mind

  • Eat small meals every 3 to 4 hours throughout the day rather than 3 large meals per day. Avoid foods high in saturated fats or trans fats.
  • Choose foods with a low glycemic index score.
  • Reduce or eliminate processed and refined sugars from your diet.
  • Choose complex carbohydrates over simple carbohydrates.
  • Reduce or eliminate alcohol, and never mix alcohol with sugar-filled mixers, such as fruit juice.
  • Eat lean protein.
  • Eat foods high in soluble fiber.

Try this 7-day meal plan for people with diabetes.

Your food choices are a big part of managing hypoglycemia. Try to eat small, frequent meals with lean proteins and complex carbs. Foods high in soluble fiber, such as Greek yogurt, oatmeal, salads, and seafood, may stabilize your blood sugar over time.