Hypoglycemia is a condition wherein the body has an acute deficit in the level of sugar glucose. A hypoglycemic diet should contain foods that are slowly digested. This HealthHearty article provides recipes of some hypoglycemic diet foods that could be beneficial for such patients.
For hypoglycemic patients, it might be difficult to digest fruits. However, some fruits such as blueberries, raspberries, peaches, and nectarines prove to be beneficial for the condition.
Hypoglycemia is a medical condition which is characterized by sudden drop in the normal blood sugar levels. Thus hypoglycemia causes slow reactivity of brain along with several side effects like nausea, vomiting, hunger, fatigue, confusion, inability to think quickly etc.
This condition is caused by several harmful habits like skipping meals, which is the reason why people suffer from low blood glucose levels, and are diagnosed with this medical condition. Hence it’s important for them to follow a well-organized hypoglycemia diet. There are a few considerations as to which food should be consumed and which to avoid so that the blood glucose levels can be managed.
Hypoglycemic Diet Plan
In hypoglycemia, consumption of easily digestible foods causes blood sugar fluctuations and hence the patients should avoid consuming such foods. It is also important to avoid foods that are quickly converted into sugar or glucose. For this reason, people looking for a perfect hypoglycemia diet plan, should make sure that they are consuming complex carbohydrates in the form of a low-carb diet, and high-fiber diet. Avoiding stress is also extremely important since stress contributes to fluctuations in blood glucose levels.
Following a healthy lifestyle is extremely important. To be able to do that, consume 6 small meals (3 meals + 3 snacks) throughout the day, which ensure no skipped meals and less than 3 hour gap between each meal. Make sure that the recipes that you are trying out contain low carbohydrate and high fiber. Avoiding sugar, alcohol, sweets, artificial sweeteners, smoking is also extremely important for the total success of a hypoglycemic diet meal plan.
Hypoglycemic Diet Food List
Here is a list of foods that one can include in the hypoglycemic diet menu.
- Beans (all types)
- Brussels sprouts
- Lean meats and poultry (beef, chicken, and turkey)
- Low-fat dairy (cheese, yogurt and milk)
- Nut butters
- Nuts (all types)
- Plain yogurt
- Protein powder
- Whole grains (including brown rice and pasta)
Hypoglycemic Diet Recipes
Here are a few easy recipes for hypoglycemic diet meal plan.
Spinach Orange Chicken Salad
- Cooked chicken stripes, 4 oz.
- Chopped onion, ¼ cup
- Peeled and sectioned oranges, 2
- Chopped spinach, 4 cups
- Plain yogurt, 1 ¾ cups
- Honey, ¼ cup
- Frozen, concentrated orange juice, 1/8 cup
- Freshly grated orange rind, ¾ teaspoon
- Fresh lime juice, 1/8 cup
- Vanilla extract, ½ teaspoon
- Fresh, grated ginger, ¼ teaspoon
First of all, let’s learn how to make salad dressing. For that, take a glass bowl and add yogurt, orange rind, orange concentrate, vanilla extract, lime juice and honey.
Mix it well, cover, and place the bowl in refrigerator.
Then, in another large salad bowl, add rest of the ingredients which include roughly chopped spinach leaves, chicken stripes, orange and chopped onion. Toss it well, and then add orange dressing.
Serve with (goat cheese optional).
Vegetable Lasagna Toss
- Lasagna noodles, 4 oz
- Broccoli florets, 12 oz or 1 bag
- White kidney beans, drained, 15 oz
- Extra virgin olive oil, ½ tablespoon
- Crushed garlic, 1 clove
- Vegetable broth, ½ cup
- Chopped tomatoes, 1 ½ large
- Freshly grated Romano cheese
Add 5 to 6 quarts water and 2 teaspoons of salt to a saucepan.
Cover the pan and bring the water to boil, by maintaining high heat. Then add lasagna and cook it al dente.
Then, heat a skillet and add olive oil, crushed garlic, and broccoli to it. Keep stirring and cook broccoli for a minute.
Then add vegetable broth and cook for 8 to 10 more minutes.
Then add the beans and cook for 2 to 4 minutes more.
Add tomatoes, stir the mixture, and turn off the heat.
Add drained noodles to the broccoli mixture and sprinkle Romano cheese on it. Toss the noodles well and put in a serving pot.
Garnish with generous amount of cheese and serve!
- Trout or any red snapper fillet, 2 lbs
- All-purpose flour, 1 tablespoon
- Melted butter, 6 tablespoons
- Worcestershire sauce, 2 teaspoons
- Juice of 1 whole lemon
- Paprika, to taste
- Minced fresh parsley, 1 tablespoon
Coat the broiler rack with cooking spray and place fillet on it.
Brush the tops of the fillets with butter and then sprinkle flour and paprika on top and then broil for 5 minutes.
Take a bowl and add remaining of melted butter, parsley, Worcestershire sauce and lemon juice to it.
Pour this batter on the fish and broil until you can flake the fillet with fork and then serve.
This is one of the healthiest recipes that you can try out.
- Plain floor, 2 cups
- Ghee/clarified butter, 1 cup
- Wheat bran, 1 ½ cups
- Grated jaggery, 1 ½ cups
Beat clarified butter in a bowl until it turns soft.
Then add floor, bran, and jaggery to it and form a smooth dough. Cover the bowl with plastic wrap and keep it aside for about 4 hours.
Then, roll the dough into a thick slab. Cut out the dough with biscuit cutter and place them on a non-stick baking sheet.
Preheat the oven and bake biscuits at 200 ºC for around 10 minutes or until they are done. These biscuits can be included in diabetic as well as non-diabetic hypoglycemic diet plan.
- Rinsed and drained chickpeas, 500 gm or 17.63 oz
- Garlic 3-5 cloves
- Oil (any), 100 ml
- Water, one-fourth of a cup
- Tahini paste, 2tbsp
- Ground cumin powder, 1tsp.
- Juice of lemon, 1
Assemble all the ingredients in a food processor. Do not add water.
Combine them all, until soft.
Now add water, and process again, till you get a smooth, supple paste. It’s ready to be served.
- Raw, blanched almonds, 1cup
- Water, 1 cup
- Warm water, 200 ml
- Rice syrup, 1 tsp.
- Flaxseed oil, 1tbsp
Mix well all the ingredients in a blender. Do not add water.
Add water and blend until smooth. It’s ready!
Soya Coconut Drink
- Soya milk, 200 ml
- Coconut milk powder, half a cup
- Warm water, 200 ml
Mix well all the ingredients in a blender.
Refrigerate for at least half an hour.
Serve in a chilled glass.
Apart from those mentioned above, you can also make other easy dishes like pepita chicken salad, smoked salmon, whole wheat pasta, etc.