These 9 rules are covered in my e-book, “Heal Your Hypoglycemia”. Here they are in summary. You will probably be surprised but I’m not just rehashing the same old advice you’ve probably read many times before.
I hesitate to call them ‘rules’ because life should not be lived under strict rules and regulations. I prefer to call them guidelines, which you should follow 95% of the time.
1. Eat 3 balanced meals a day: How boring, I know. Breakfast, lunch and dinner. Sit down and eat them in a relaxed and unhurried manner.
2. Don’t Eat Between Meals: I know this contradicts everything you have probably been told by the so-called experts on hypoglycemia. But how many of them have actually suffered from hypoglycemia and tested their theories on themselves? You might prefer to have one small snack in the late afternoon if your energy is low then. If so, make it part of your routine, sit down, relax and have a proper snack with a cup of tea. Don’t just grab food on the run.
3. Don’t Eat Before Bed: I recommend you finish dinner no later than 8pm and don’t eat anything else. This might be difficult at first if you’ve been used to eating a bedtime snack. But once you try it and see how much better you feel, you’ll be convinced.
4. Eat enough protein at each meal: I don’t advocate a high protein diet but I do believe it’s necessary to eat adequate protein – otherwise you will feel hungry all the time and be snacking on sugary foods.
5. Eat enough healthy fats: By “healthy” fats I don’t mean margarine, low-fat spreads and other synthetic products. I mean natural fats like butter, olive oil and other natural foods that contain fats and oils. Don’t follow a low-fat diet. It’s the worst thing you can do if you have hypoglycemia . Fat will not make you fat. (Too much sugar will.) In fact, fat is essential for the health of your brain. Fat digests slowly and gives you steady energy for several hours. It slows down the absorption of carbohydrates into your bloodstream, preventing spikes in your insulin. Low-fat diets lead to constant hunger cravings and snacking.
6. Be careful with starchy food: If you eat too much starchy food like bread, pasta, potatoes etc it will cause your body to over-react with too much insulin. I’m not saying you should eat a “low carb” diet. I believe in moderation in everything, including carbohydrates. Eat enough carbohydrates to keep you feeling satisfied – but don’t overeat them.
7. Eat plenty of fresh vegetables, herbs and salads, plus small amounts of fruit if you can tolerate it: You need these for a wide range of nutrients. They don’t directly affect your blood sugar levels but they’re important for your overall health.
8. Allow 4 to 5 hours between each meal before eating again: This contradicts the conventional wisdom for hypoglycemics but it’s important for the health of your liver. If you can’t go 4 or 5 hours without eating, it’s a sign your liver is in a very bad state. Your liver should release its stored glucose to keep your blood sugar stable between meals, without you needing to snack.
9. Don’t become fanatical about these rules: Eating is one of life’s pleasures and we should enjoy it. Occasionally, treat yourself to something sweet in a small quantity. Follow these guidelines 90 percent of the time and your health will improve dramatically. If you want to be a fanatic about your diet, that’s your choice. But it’s not necessary.
I explain the reason for these rules in my ebook, which you can find at “Heal Your Hypoglycemia”.