Try these healthier food and drink options to treat low blood sugar. How you manage hypoglycemia may depend on your care plan and how low your blood sugar drops.
The American Diabetes Association (ADA) defines hypoglycemia as anytime blood sugar is lower than the healthy range. Although this can be different for each person with diabetes, it usually means blood sugar 70 mg/dL or lower.
Treating low blood sugar quickly is important, but you may not always want to consume sugar-sweetened soda or articially-sweetened fruit juces for that quick blood sugar boost.
Depending on your current blood sugar level, here are
The ADA defines severe hypoglycemia as a medical emergency, and it may happen with blood sugar levels of 55 mg/dL and below. Still, your diabetes may vary, and what is considered low for someone may not be the same for all.
If your blood sugar has dropped below 55 mg/dL, you need quick, rapid-acting liquid carbohydrates. There should be no fiber, fat, or protein present.
100% grape juice
Grape juice is one of the highest carbohydrate-filled juices and could be a healthy option to consider for severe hypoglycemia.
Honey or maple syrup
When blood sugar reaches this level, some people have trouble chewing and swallowing, so focusing on concentrated sources of carbohydrates, like higher-carbohydrate juices or sweeteners, like maple syrup and honey, can be helpful.
These low blood sugar levels may not be as severe to the point you can’t self-treat, but they still require quick-acting carbs to help raise your glucose levels.
Aside from quick-acting fruit juices or liquids as mentioned above, these healthy foods may be options for this level of hypoglycemia:
- raisins
- grapes
- Medjool dates
- applesauce
- bananas
- grapes
- pineapple
All the foods listed above are fresh or dried fruits, which have higher amounts of naturally occurring sugars than other fruits.
While these contain some fiber, the amount is minimal, and it will raise blood sugar quickly and effectively.
If your blood sugar is greater than 70 mg/dL, you may still feel hypoglycemia symptoms. If you’re monitoring blood sugar and see that your levels are trending lower, you may want to treat ahead of that point to avoid more severe hypoglycemia.
This may be a time to eat something that isn’t as fast-acting to raise blood sugar but can take a bit of time and last longer in your body.
Peanut butter and crackers: The crackers will gradually boost your blood sugar a bit, while the peanut butter (or any nut butter) without added sugar will alleviate any symptoms and sustain you over time because it’s filled with protein and fat.
Use the Rule of 15
The American Diabetes Association recommends the 15-15 rule. If your blood sugar dips below 70 mg/dL:
- Eat at least 15 grams of carbohydrates.
- Wait 15 minutes to recheck your blood sugar.
- If you’re still 70 mg/dL or lower, have another 15 grams of carbs.
- Wait 15 minutes, and check your levels again.
Everyone’s response to low blood sugars
Treating hypoglycemia quickly is important for people with diabetes to avoid severe symptoms and medical emergencies.
You can treat hypoglycemia with glucose tabs or sugar-filled beverages, but there are many other choices that might be healthier. These can include fruits or juices without added sugar.
If your blood sugar level is not severely low, you may also try other foods with more protein and fiber.
Your healthcare and diabetes care team can best guide you on how to manage any low blood sugar and related symptoms. They might also advise you on working with a nutritionist or dietitian on what foods and drinks to consider when treating hypoglycemia.
