I’d like to give you a sneak preview of what is coming in my new book, which will include meal plans and more detailed advice about what to eat if you have hypoglycemia.
As I will be stressing in my book, each person is different and we come from different cultures and ethnic backgrounds, so we will also prefer slightly different foods. But when you know the underlying principles, then you can choose meals that fit with you own tastes and culture.
Let’s start with breakfast. The traditional bacon and eggs, or just eggs on toast, is usually a good choice. Eggs are a great food (and if you’re worried about cholesterol, forget it – read ‘The Great Cholesterol Con’ by Anthony Colpo).
Eggs help to build up the adrenal glands, which are usually weak and exhausted if you have hypoglycemia.
So, 2 eggs (any style – boiled, poached, fried or scrambled) on two pieces of wholegrain toast with butter is a good balanced breakfast. Note I said toast with butter. This is important because butter helps to slow down the absorption of the carbohydrate in the toast, so it will release energy gradually over several hours. You won’t feel hungry or need a snack until lunchtime if you eat a balanced breakfast like this.
Compare this with the so-called ‘healthy’ breakfast recommended by a lot of diet experts – low-fat milk or yoghurt, fruit, fruit juice, cereal. A huge dose of carbohydrates/sugars and not enough fats/oils, so you will feel hungry and hypoglycemia again within a couple of hours.
There’s nothing wrong with cereals for breakfast as long as they don’t contain sugar. I live in New Zealand where we have a cereal called Weet-Bix (similar to Weet-a-bix in the UK – not sure what the American version is). A moderate serving of this cereal with whole milk (not low-fat) and a couple of pieces of wholegrain toast with butter, is also a good breakfast.
If you are from a different part of the world e.g. Asia you can eat your own traditional foods for breakfast. Just follow the same principle – make sure you have enough protein and fats, and a moderate amount of carbohydrate, so you get a steady release of energy over several hours.
Avoid anything low-fat and high in carbohydrate.
Now, there’s the question of what to drink with breakfast. I like to start the day, before breakfast, with a large glass of plain water. With breakfast, I drink a cup of English tea with milk. You can also have a cup of weak coffee with milk. But coffee is a factor in aggravating hypoglycemia, so be careful.
I never drink more than one cup of coffee a day, or more than 3 – 4 cups of tea – and always with food.
OK, so that’s breakfast. This post is already getting long, so I think I’ll break it into three parts and send lunch ideas tomorrow, and then dinner the next day. 🙂