Sugar free

How to Increase your Energy and Stop Hypoglycaemia

Sugar Free to stop hypoglycaemia

Hypoglycaemia is the term given to low blood sugar levels – it refers to a drop in the body’s level of blood glucose to a point where cells are being deprived of vital energy. When this occurs, a message is sent to the brain asking that glucose levels be restored, and a craving for sugar results.

Signs and symptoms of hypoglycaemia include hunger – with cravings for sugar, chocolate, sweets, cakes, coffee and alcohol; mood swings, irritability, depression or anxiety; weakness, disorientation, headaches, fainting spells, fatigue, sweating and shaking.

Hypoglycaemia may be caused by chronic dieting, irregular eating patterns or a diet rich in sugar, refined carbohydrates, and stimulants such as alcohol, tea and coffee. Stress and exercise can contribute to fluctuations in blood sugar levels by causing adrenal function problems, as can vitamin and mineral deficiencies and food allergies.

Adrenal fatigue will also be a cause behind hypoglycaemia, and all of the symptoms of low blood sugar levels.

Click Here to discover the best test for Adrenal function

The purpose of this eating plan is to stabilize and avoid rapid rises and falls in the body’s blood sugar levels, whilst maintaining energy levels using dietary measures. Changing how your body operates from inefficiently burning carbohydrates for fuel to burning fats for fuel will give you a lot more energy, without the crashes!

FOODS TO ENJOY TO PREVENT HYPOGLYCAEMIA

  • Have some protein with each meal, for the average person this will be 25-30 grams of protein per serve, this will help to reduce hunger and drops in blood sugar
  • Include good fats with each meal, this includes fish, nuts/ seeds, avocado, coconut oil. olive oil, macadamia oil, butter and even the fats from grass fed meats and free range chickens!
  • Eat small meals regularly. Aim for a maximum time of 3 hours between meals when you start to transition from a higher carb/ sugar diet to a lower carb higher fat diet, after a few weeks you blood sugar will be stabilized and you will only need three meals a day
  • Increase consumption of complex carbohydrates such as vegetables and legumes/ lentils, not everyone tolerates legumes so you will have to see if they have an impact on your digestion
  • Increase fibre intake by adding Flaxseed meal, Chia Seeds, potato starch or Psyllium to the diet
  • Increase intake of fresh vegetables, I have already said this but it’s worth repeating twice!
  • Eat fruit in moderation. Fruit is best eaten before or after a workout to help restore glycogen to muscles and this will not cause a spike in your blood sugar levels
  • Drink a minimum of 6-8 glasses of filtered water per day, or herbal teas and coffee substitutes

FOODS TO AVOID

  • sugar in all forms – white, brown & raw
  • foods with high sugar content; honey, maple syrup, cakes, biscuits, sweets, desserts & soft drinks
  • refined foods such as rice; breads, pastries and biscuits and breakfast cereals
  • Man made industrial processed oils like vegetable oils and margarine
  • Limit stimulants such as tea, coffee and alcohol
  • Avoid fruits with excessive sugar such as dates, sultanas and grapes
  • Fruit juices are extremely high in sugar and should only be taken in moderation – preferably diluted. Freshly squeezed fruit and vegetable combinations are a better alternative, or blended which also keeps all the fibre.

I am addicted to sugar!

Many people feel like they can’t stop eating sugar and processed carbs, it can be an addiction …. if you can get through the first 2-3 weeks it does get easier, the cravings lessen and your energy levels go up. The longer you do it, the better you will feel so stay motivated!

There are some supplements like the herb Gymnema, nutrients like chromium, cinnamon, B vitamins and lipoic acid that can help balance blood sugar levels and help to get you over that first hurdle of sugar addiction.

Recommended Supplements

Gymnema sylevestre 1 capsule with each meal to reduce sugar cravings, available from Amazon or www.iherb.com

Lipoic Acid 1 capsule daily to support blood sugar levels and help with liver function, available from Amazon or www.iherb.com

Blood Sugar Support formulas can also be good to help maintain blood sugar levels, they usually contain Gymnema and lipoic acid but not in the higher dose like an individual supplement but for many people a formula like this is enough to get them on track.

These products are available from Amazon or www.iherb.com

If you need help with testing to identify the underlying cause of your energy, blood sugar issues, or simply need help with your diet, the best option is to schedule a consultation with Planet Naturopath. All consultations are done either via video or phone so you don’t have to travel to appointments and we can consult with people all over the world.

Click Here to schedule a consultation today

About the Author Michael

Michael is head consultant at Planet Naturopath - Functional Medicine and Nutrition Solutions. As Seen

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