I have learned many things about the pancreas over the last 10 years while working with a low glycemic eating protocol. One of those facts is that when our body starts to overproduce insulin to keep up with the constant influx of carbohydrates, that is followed by a sugar low, which causes a slump and we feel lethargic and tired. Most people, when they feel this way, will eat or drink something to bring them back up, such as sweets or caffeine. These choices actually make the situation worse. It’s the constant rise and fall of insulin that causes these ‘dippy do’s” and lead to extreme cravings and worse yet, fat storage.
So what should you eat when you feel this way? First, we will define this reaction as hypoglycaemia. Hypoglycaemia is extremely low blood sugar (glucose). It may be associated with symptoms such as sweating, nausea, anxiety, and palpations. It also starves the brain of glucose energy, which is essential for proper brain function. That is why confusion and irritability can occur, as well.
You will want to avoid foods such as bagels, pretzels, chips, crackers, granola bars and other sweets that cause even more reactive hypoglycaemia. What you really want to feed your body at this point is protein and low glycemic carbohydrates, such as vegetables.
Here are some examples of good snacks:
- Hard boiled eggs
- Tuna salad on a bed of lettuce with celery sticks
- Protein shake blended with spinach or kale and cucumbers
- Chicken strips (grilled) wrapped in lettuce with mustard
- Protein bar (watch labels)
- Sweet peppers stuffed with deli turkey or ham
- Home made jerky (or those made without MSG and sugars)
- Single serve cottage cheese (drained)
These are just some ideas for balancing your blood sugars, there are many others. Make sure you eat often to stay ahead of the dips. Many experts agree on eating something every 2-3 hours; but for sure don’t go more than 4-5 hours without some food. Also, don’t continue down the the drain by eating more sugars and carbs when you get low. Have these types of snacks on hand at all times. Happy eating!
What are some “Go To” snacks you eat on the run?