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Foods to boost low blood sugar in a pinch!
If you're living with diabetes, chances are you've experienced a few lows since your diagnosis. There's no doubt that having a low feels bad, but it can also be dangerous. It pays to be prepared when a low blood sugar level strikes, so let's review some readily available foods to boost low blood sugar in case you ever need to quickly bring up your glucose level.
When is blood sugar considered too low?
Healthcare providers as well as the American Diabetes Association consider blood sugars of less than 70 milligrams per deciliter to be too low. Blood sugars under 70 milligrams per deciliter need to be treated with food or a sweetened beverage right away. A blood sugar of 55 milligrams per deciliter or lower is considered extremely low and is an emergency situation. When blood sugar is very low, a person may lose consciousness and require glucagon or a sugar solution administered intravenously.
Symptoms of low blood sugar
Although some people (especially those who've had diabetes for many years) may not be able to feel a low blood sugar level coming on, most people experience at least one of the following symptoms as their blood sugar starts to drop:
- Hunger
- Tiredness
- Irritability, anxiousness, or moodiness
- Shaking or trembling
- Rapid heartbeat
- Dizziness
- Headache
More serious symptoms of advancing low blood sugar include:
- Weakness
- Blurred vision
- Difficulty concentrating
- Slurred speech
- Poor muscle coordination
- Seizure
Foods to boost low blood sugar
Normally, it's best to eat complex carbohydrates with fiber such as whole-grain bread and whole fruit. But in the midst of a low blood sugar episode, we have to change tactics. In this case, it's much better to eat or drink a simple carbohydrate (food that comes without any fiber, fat, or protein in the mix). The fiber, fat, and protein in the "healthy" food slow down the digestion of the carbohydrate. Ultimately, this means it will take longer for your blood sugar to increase when you eat a complex carbohydrate or a mixed meal than it will when you ingest something that is made of pure sugar.
Here is a list of foods to boost low blood sugar in a pinch and the amount that will provide you with approximately 15 grams of carbohydrate:
- Juice (any flavor), 4 ounces
- Soda (regular, not diet), 5 ounces
- Marshmallows (regular-sized, not mini), 2-1/2 pieces
- Mini marshmallows, 1/2 cup
- Honey, 1 tablespoon
- Jelly, 1 tablespoon
- Corn syrup, 1 tablespoon
- Banana, 1/2 of a large fruit
- Raisins, 2 tablespoons
- Glucose gel, 1 pouch
- Glucose tabs, 4
The rule of 15s for treating low blood sugar
When treating low blood glucose, it's always important to consult with your doctor first, and that includes whether to follow the "Rule of 15s": ingesting 15 grams of fast-acting carbohydrate, waiting 15 minutes for it to enter your bloodstream, and then testing again to see if blood sugar has returned to normal range (above 70 milligrams per deciliter). If not, you repeat the same process: eating 15 grams of carbohydrate and waiting 15 minutes, then testing to see if your blood sugar is above 70 milligrams per deciliter. Finally, when you get to a blood sugar of 70 milligrams per deciliter or more, it's recommended to eat a meal or a snack containing carbs, fat, and protein to help stabilize your blood sugar.
Low blood sugar is uncomfortable at best and life-threatening at its worst. To prepare yourself for a low blood sugar event, take a look at the list of fast-acting carbohydrate foods above and decide what might work best for you. Then, create low blood sugar kits in your nightstand, your car, your office, your gym bag, and anywhere else that makes sense for your life. Low blood sugar isn't always preventable; having a ready-made low blood sugar emergency kit when you need it can make living with diabetes a lot easier.
If you want to learn more about low blood sugar when living with diabetes, check out this article with helpful tips on managing hypoglycemia anxiety.
