By Jurriaan Plesman BA(Psych), Post Grad Dip Clin Nutr
What is known as the hypoglycemic diet should really be called the “Natural Diet”. This is the diet that humans have consumed over the millions of years to which our digestive system has adapted. The “Natural Diet” is natural to the individual only and may be different from one person to another. Nordic European people who have consumed milk as part of their diet in their ancestry may have better tolerance to cow’s milk, than those people whose ancestry was not exposed to that kind of milk as in Asia or Africa. Southern European with a long history of alcohol consumption are more tolerant of alcohol than people for whom alcohol was never part in the hereditary diet, such as Australian aborigines.
Furthermore, this natural diet has to take into account quirks of inborn genetic disorders such as gluten intolerance as in coeliac disease, Crohn’s Disease, or Ulcerative Colitis.. These may well be hidden behind the mask of hypoglycemic symptoms.
The best plan is to ask yourself what diet your ancestors ate and you don’t even have to go back to very ancient times; think of your grand-parents.
Probably the hypoglycemic diet differs from the natural diet in that the number of snack per day are increased.
In brief the nutritional treatment of the hypoglycemic condition consists of:
1) Avoidance of sugar, coffee, strong tea, nicotine if possible, refined carbohydrates, such as white bread, white rice, cakes and sugary drinks, candy bars, colas, cookies, ice cream sweetish fruits such as bananas, grapefruit, melons, honey and dates (these fruits may be reintroduced at a later stage in moderation) etc.
2) High protein + complex carbohydrates snacks every three hours or sooner, to provide a slow release of glucose, and to prevent the hypoglycemic dip. A high protein breakfast must be considered the most important meal of the day. Good sources of proteins are eggs, white meat as in chicken and fish. Eat plenty of green vegetables and fruits and the more varied the diet the better it is.
3) Supplementation of diet with Anti-stress vitamin B-Complex tablets, including vitamin B6, B3, B12, chromium picolinate, magnesium, zinc + Vitamin C, and fishoil (omega-3 fatty acids), vitamin D. For a fuller list of nutrients, deficiency of which can be responsible for mood disorders see: R Hemat, 165 See 6 studies in support of omega-3 fatty acids for Depression and Bipolar Disorder.
4) Other supplements that could slow down the absorption of glucose (thereby avoiding blood sugar peaks and the release of stress hormones) are: Psyllium Seeds Husks (1 tbsp per day), Glucomannan including pectin (follow instructions on bottle), Grapefruit and Cinnamon. Also see “Herbs with Hypoglycemic Effects “ at: Research Evidence for Hypoglycemia
The Hypoglycemic diet aims at normalizing blood sugar levels, thereby normalizing stress hormones such as adrenaline and cortisol, that are thought to be responsible for the symptoms of mood-swings, depression, anxiety, phobias, alcoholism and drug-addiction.
Such a diet needs to be adjusted to the individual needs and nutritional biochemistry. It needs to take into account the influence of allergies.
Furthermore, it should be realized that the beneficial effects of the hypoglycemic diet may take considerable time. If drugs or medications has been used it may take a year for damaged neuro-receptors to be repaired by a high protein diet. (Volkow ND et als. 2001). Normally, the effects of this diet is noticeable within three months. If after this time symptoms still persist, it is time to seek the help of a clinical nutritionist or nutritional doctor for further testing, diagnosis and treatment.
As a rule of thumb ask yourself: “Is what I am eating nature-made of man-made?” Nature-made food consists of complex carbohydrates and proteins, the kind of food we were meant to eat.
Try to introduce the diet slowly and gradually. A strict hypoglycemic diet may cause you to feel worst at first, because your are left with low blood sugar levels. This would last a week or so.
These symptoms can be alleviated by taking a tablespoon of GLYCERINE mixed in milk or in a diluted natural fruit juice three times day (ratio of 20 mls of glycerine to 285 mls of water) ). GLYCERINE is metabolized in the liver before it is converted to “energy”, so it does not stimulate excess insulin secretion from the pancreas. An other alternative sweetener is FRUCTOSE, which is also metabolized in the liver into glucose. But excess fructose will be converted to triglycerides. But generally fructose should also be avoided.
When introducing a new diet we must always consider possible allergies. Many hypoglycemics have hidden allergies, that is after having been on the hypoglycemic diet for some time they discover that they are allergic to certain food items. These were there all the time, but were masked by hypoglycemic symptoms. Finding your Allergies.
Ask your doctor to give you a B12 injection as most hypoglycemic are deficient in this vitamin.
The Hypoglycemic Diet should not be regarded as a ‘quick fix diet’. It takes time for the body to adjust to a different nutritional lifestyle. Time is needed to absorb and metabolize nutrients to be converted to neurotransmitters, enzymes and coenzymes, and to rebuild receptors for natural neuro chemicals.
Most people may experience the benefits of the hypoglycemic diet after about three months. If you have been using drugs of any kind, it may take even longer. Some studies have suggested that receptors for neurotransmitters may be repaired some 9 to 14 months after abstinence from the drug(s). Volkov ND et als, 2001
Withdrawal of drugs should always be under the supervision of your doctor.
If you find that the hypoglycemic diet is not improving your symptoms, it may be that in addition to hypoglycemia, other silent diseases as yet not identified may affect your moods. In that case, it is suggested that you seek the help of a Nutritional Doctor, Clinical Nutritionist or a Nutritional Psychotherapist for further medical testing.
Also read Simple Dietary Rules.
Very interesting read. I’m thinking about trying out your diet because I’ve already thought of avoiding all those foods except coffee. But I have to ask one question, do I have to avoid alcohol in order to practice hypoglycemic diet?
If you are not an alcoholic, moderate alcohol consumption should not adversely affect your hypoglycemia. Please experiment with yourself. If alcohol affect you, then read:
Why alcoholics drink? (WAD)
Why Alcoholics Drink? at
http://www.hypoglycemia.asn.au/articles/WAD.html
Alcoholism (Addiction) is a Treatable Disease at:
http://curezone.com/upload/PDF/Articles/jurplesman/alcoholism_treatable.pdf
Drug Addiction is a Nutritional Disorder at:
http://www.hypoglycemia.asn.au/2011/drug-addiction-is-a-nutritional-disorder/
Thanks for this information. Low blood sugar is something new to me. I’ve always found that a high protein, lower carb routine makes me feel better in general. I’ve struggled with heart palpitations and more recently, racing heart, and am typically deficient in magnesium, I usually just take extra magnesium/potassium when I would feel palpitations begin. Lately that wasn’t helping, which perplexed me. My husband made me go to the hospital when I couldn’t get my heart to slow down and the only thing they could find was very low blood sugar (50), even though I’d eaten just an hour and a half prior. I’ve tightened up my eating, which had gotten a bit out of control due to the holidays and found this to help. We are both body builders – light though, not competitive, just our way of staying fit – and now I eat protein prior to working out in the morning, which has helped my workouts tremendously and stopped the heart palpitations as well. But I need to gain more info on hypoglycemia and eating properly to fix it. I’m still having uncontrollable & abnormally sudden onsets of tiredness on occasion and I believe that to be the low blood sugar.
Hi Judie,
You are quite right that hypoglycemia is often associated with low magnesium , and studies have shown that hypoglycemic episodes tend to dump magnesium in the urine. Some authors have claimed that the result in imbalance between calcium/magnesium may be responsible for high blood pressure. (Hemat)
Nevertheless, when it comes to irregular heart beats and arrhythmia it is always imperative to have this checked out first of all with your doctor.
Go to to RELEVANT LINKS —> INEX TO SPECIFIC TOPIC AND RESEARCH —> then search for ATRIAL FIBRILLATION you find an article explaining about atrial fibrillation. Discuss this with your doctor. We always recommend to visit Nutritional Doctors who are trained to deal with conventional medicine AND nutritional medicine. For complementary doctors:
Go to RELEVANT LINKS —> LOOKING FOR COMPLEMENTARY HEALTH PRACTITIONERS. In Australia ACNEM list most Nutritional Doctors in Australia and NZ
If you feel your hypoglycemic reactions are not under complete control, make sure you have frequent small snacks. Also research GLYCERINE at this web site, and you’ll find articles referring to glycerine and how it can help stabilise blood sugar levels. Also read THE HYPOGLYCEMIC DIET. There is a reference to SIMPLE DIETARY RULES.
Another source of unstable blood sugar level may be hidden allergies.
Im here because I want to be a great mother to my two daughters.
Recently I’ve experienced turmoil in almost all my personal relationships (I’m wondering if I’m the reason since I’m the common denominator) or whether it was caused by me putting my foot down on being everyones dumping ground.
For the last two years I have experienced anxiety for the first time in my 30 years and initially believed it was triggered by social rejection but now I’m wondering if it’s caused by a sugar in balance (my mum is a diabetic – apparently her blood sugar has spiked to 30 – a case of acidoses or something like that).
Can you point me to a simple cost effective diet.
A psychologist/ psychiatrist who works with this system
Any support group in Sydney Australia
I really want to change my life. I’ve never been more determined. I miss the old bubbly jolly me.
Dear Laura,
If you have experienced turmoil in your personal relationships, it usually involves both “psycho-social factors” and underlying biochemical factors.
When you suffer from an underlying metabolic disorder – such as hypoglycemia – it usually involves the overproduction of stress hormones. If you search our web site for ADRENALINE you find that its function is to increase glucose supply to the brain, which is very sensitive to glucose starvation. This often happens in hypoglycemia. Thus stress hormones are essential for survival in case of crises and especially as a source of biological energy in the brain. Without that energy the brain cannot function.
But this has as a consequence, that you may experience a low self-esteem, that may make you sensitive to any form of criticism – an over-reaction as it were.
This is where a course in Assertiveness Training may help you better control social conflict situations. This is part of our Self-Help Psychotherapy course explained at:
http://www.hypoglycemia.asn.au/2012/self-help-website-for-personal-growth/#SUMMARY
However, it is most important first of all to reduce excess stress hormone production by the adoption of the Hypoglycemic Diet. Also read:
Beating Anxiety and Phobias
and discuss with a Nutritional Doctor if you encounter any difficulties.
Hi i just found this diet by looking up angry outbursts. I heard it helped the stress hormones..does crying over everything have to do with these hormones too? Cuz i cry over everything PLUS snap easily at certain people anyway and then feel bad after. Im sick of it!! I always think of something i should of said or did instead AFTER calming down. So the main question is does crying lots have to do with any of the hormones? I wanna be haaappy!
Only thing i am addicted to Coke[the drink]and smoking 
Dear Renee,
Uncontrollable stress hormones are usually the result of hypoglycemia. Thus most of the symptoms you are talking about can be overcome by the adoption of the hypoglycemic diet. Let us know how you go?
It is also possible hat you suffering from depression, hence i recommend that you read:
Depression: A Nutritional Disorder at:
http://www.hypoglycemia.asn.au/2011/depression-a-nutritional-disorder/
I have a problem with low blood pressure. I would feel dizzy and pass out, so my doctor put me on a medication to increase my blood pressure, but even with my increased blood pressure i still felt dizzy and lost my vision. At work a few hours after i had eaten a whopper large fry and large coke (I only way 125 lbs by the way) i started to feel dizzy. the nurse (i work at a nursing home) decided to take my blood sugar levels was 75 or something like that. I started to eat smaller more frequent meals and it seems to help. I’m planning on starting this diet and seeing if i works