Limiting your carbohydrate, fiber and sugar intake can be the key to help manage hypoglycemia.  

I have been struggling to bring my battle with blood sugars in control for about a year and a half now. With the help of a nutritional counselor, I have had some success. However, my hypoglycemia, although better with diet has resorted in me having to have a little help from medication. Both of these things, diet and medication have been instrumental in improving my symptoms.  

If you have hypoglycemia, you may have to use trial and error to find your limits, however, not all carbs are created equal.

Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of balanced and healthy diet.  However, some kinds of carbohydrates are better than others, especially if you are struggling with blood sugar levels and insulin. 

The best sources of carbohydrates— such as whole grains, vegetables, and low sugar fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. My rule is the closer to nature I can get the better.  Eliminating all refined sugars and processed foods, along with artificial sweeteners. 

Easily digested carbohydrates from white bread, white rice, pastries, and other highly processed foods contribute to weight gain, interfere with weight loss, promote diabetes and heart disease, and wreck havoc with insulin levels.

If you had diabetes before weight loss, you know the importance of getting the right amount of carbs to regulate your insulin. So it is with hypoglycemia, finding the right balance that is right for you is the key. Most hypoglycemic diets recommend that you have about 15 carbs per meal, and eat several small meals each day. 

To make this a little easier, here is a small list of carbohydrates amounts. 

These foods contain about 15 grams of carbs.  It's important to check each food item you eat to learn how many carbs a certain food contains.  For example...whole wheat bread may contain around 15, but very dense bread may contain more. The more fiber a food contains the slower it digest, keeping you fuller longer and keeping your blood more stable.  

Grains and Breads and Starchy Veggies

1 slice bread (whole grain preferred)

1/4 bagel

1/2 english muffin

1/2 hamburger or hot dog bun (whole grain works best)

1 6-inch tortilla (whole grain works best)

4–6 crackers (whole grain works best)

1/2 cup cooked cereal

3/4 cup dry cereal (higher fiber works best)

1/3 cup spaghetti, macaroni, or other pasta

1/3 cup cooked rice

1/3 cup cooked beans or peas

1/2 cup corn

1/2 cup lima beans

1/3 cup rice 

1 small potato

1/2 cup sweet potato

1 cup winter squash

3 cups popped popcorn

Fruit

1 small fresh fruit

1/2 cup canned fruit in natural, unsweetened juice

1/4 cup raisins, prunes, other dried fruit

1/2 cup fruit juice

Milk

1 cup milk

1 cup plain yogurt

1/3 cup fruit-flavored, low-fat yogurt 

My experience 

• I have found that fruit doesn't work well for me. I can eat low sugar fruit such as apples, berries and peaches. 
• Foods such as cheese isn't substaintial enough for a meal with fruit, unless I add an egg.
• Liquid protein drinks don't hold my sugar steady any longer, I must eat solid food. 
• Eating 5 smaller meals during the day.
• 15 carbs per meal, keeping sugars under 10.
• Eating protein first.
• High fiber foods work better...sweet potatoes, whole grain breads, and beans.
• No cereals, or carbohydrates on an empty stomach without protein. 
• No sugary yogurts, or other soft calorie foods (that leave the stomach too fast: such as milk, or yogurt.)
•  Exercise or do more strenuous activities sooner after eating a meal, rather than further out.