The one thing no one tells you about low blood sugar

The one thing no one tells you about low blood sugar

“That must suck!” one of my college classmates exclaimed when I explained to her why I had to bring my dinner to the gym and eat it on the subway right after. The hour-long subway ride would mean my blood sugar would crash. And by then I had learned the hard way that low blood sugar should be avoided at all costs. Otherwise, I would be stuck with a harrowing migraine and intense nausea that would knock me out for the rest of the night.

It sucked. And it still does. At that time, my classmate also understood one thing that no one tells you about low blood sugar. “It must be impossible to lose weight,” she said sympathetically. Not that I needed to at the time, but I couldn't help but agree.

Every time I try to tone up or lose a few pounds after vacation, hypoglycemia (low blood sugar) makes it even more difficult. No matter whether I try to eat a little less or exercise more, I end up feeling shaky, clammy, and cold, with an intense fog that makes my head feel like it's going to explode. The cure is to eat something that gets my blood sugar levels back up, even if I'm not hungry.

If you want to lose weight or be healthier but have experienced the roadblocks of low blood sugar, here are some tips on how I made it work. (It's important to note that you should do this primarily if you have diabetes or have not consulted your doctor about these types of symptoms, as suggestions for dietary changes are different for everyone.)

Eat every three to four hours.

Eating something every three to four hours keeps blood sugar levels balanced. Just make sure you keep these meals balanced. If you only eat carbohydrates, like a bowl of cereal or pasta with tomato sauce, your blood sugar rises and triggers a release of more insulin. While insulin is responsible for breaking down glucose (blood sugar) to use as energy or store, too much can trigger a precipitous drop after a spike. Avoid this by balancing whole grain carbohydrates with protein and fat, which are slower to be digested and absorbed by the body.

And surprisingly, eating frequently can also help you lose weight. Knowing that you are never too far from your next meal or snack prevents you from getting to that hangry place where you eat the first thing you see.

Add protein, fat and fiber every time.

Whether it's a meal or a snack, the components are important. Protein, fat and fiber slow the rise in your blood sugar after eating. This is important because while hypoglycemia can mean you have dangerously low blood sugar levels between meals, reactive hypoglycemia (that rise and fall) occurs right after eating. Foods with protein, fat and fiber (what I call the “magic 3”) can prevent this.

Not only do “The Magic 3” stabilize blood sugar levels, these nutrients also ensure that you feel fuller for longer than if you only consumed carbohydrates. Protein-rich foods require more energy to burn than other foods, and fat and fiber slow the rate at which food is emptied from your stomach. The result? You'll burn more calories and feel satisfied with less, both of which are important if you want to lose weight.

For protein you could have foods like chicken, fish, meat, eggs, tofu, beans, lentils, cheese, Greek yogurt or cottage cheese. Foods rich in fiber include whole grains, vegetables, fruits, beans, lentils, and nuts and seeds. For your fat, choose a healthy fat like olive oil, avocado, or nuts and seeds. (Notice a repetition? Yes, nuts and seeds have all three proteins, fat and fiber - so they're the perfect snack.)

Choose slow-digesting carbohydrates.

It's important to keep some carbohydrates in your diet to maintain healthy blood sugar levels, but choosing the right carbohydrates is crucial. Not all carbohydrates are created equal. These carbohydrates with a high glycemic index (a measure of how quickly and how high a food raises your blood sugar) are digested much faster than slow carbohydrates or those with a lower GI value. In this case, slow and low are best. Consuming low glycemic index foods has been shown to help control blood sugar levels, while foods on the higher end of the GI spectrum cause these rises and falls immediately after eating. Avoiding blood sugar crashes will also help you control your weight because you'll be less hungry and therefore better able to deal with cravings. Bonus: Many low-GI foods also tend to be high in fiber.

If you're thinking about following a low-carb diet to avoid a blood sugar roller coaster, remember that it has not been proven to be an effective treatment for reactive hypoglycemia. A certain percentage of fat and protein can be converted into glucose (sugar), but this process is not very efficient. So if you're experiencing a hypoglycemic episode, carbohydrates are what will make you feel better.

Limit carbohydrates to about 30 grams per meal.

While a low-carb diet is not recommended for people with hypoglycemia, keeping carbohydrates consistent and moderate can be beneficial. One study found that eating six small meals per day, each containing about 30 grams of carbohydrates, was effective in reducing hypoglycemic symptoms. Eating a consistent amount of carbohydrates every few hours will keep your blood sugar consistent, especially if you focus on high-fiber, low-glycemic index foods.

If you reduce carbohydrates slightly to stay at around 30 grams per meal, replacing these calories with protein sources can help get the calories you need to fuel your body and recover from exercise. Protein and fat have a much smaller impact on blood sugar and insulin levels than carbohydrates. So remember that a balanced plate of macros will keep blood sugar levels normal and help you lose weight. (However, you don't need to count calories to see success.)

This moderate carb approach can help with portion control, which can get out of control when grains are involved. Getting fewer calories from carbohydrates and more from filling proteins and heart-healthy fats can help you lose some extra weight and maintain that weight loss without ever feeling deprived. (This diet is the basis of diets like Whole30 and Paleo.)

Never leave the house without a snack.

I always keep a bag of raw almonds in every purse, my glove compartment, and my gym bag so that I never have to starve with low blood sugar if, for example, restaurant reservations get postponed or I need to run a few errands after the gym. Not only is bringing snacks a great way to prevent low blood sugar when your day doesn't go as planned or you need a boost before a fitness class, but it's also key to losing weight. Hunger is your enemy when it comes to weight loss. So having healthy snack options on hand can help you avoid having to grab something less than ideal when you're hungry. Try a snack containing slow carbohydrates, protein, fat and fiber about two hours before your workout. (

The best pre- and post-workout snacks for every workout

Eat as soon as possible after training.

As I learned in college, you need to eat quite a bit right after a workout to avoid blood sugar drops. This is the time when it's OK - even beneficial - to eat fast-burning carbohydrates like white rice or potatoes. These faster-burning carbohydrates will quickly bring your blood sugar back up, but they should always be combined with some protein to rebuild your muscles. Liquids are absorbed more quickly than solids, so a protein shake with a banana is a good choice. You can follow up with a real meal in an hour or two.

Many of my clients who are trying to lose weight believe that they can avoid re-consuming the calories burned after a workout by skipping a post-workout meal. But they end up eating more later because they get too hungry (not to mention the problems they cause by not fueling their muscles for recovery). That's why it's a good idea to eat a healthy, protein-rich snack after your workout - it can help keep your diet on track so you don't overdo it at the next meal.