Tips in Creating a Personalized Hypoglycemia Meal Plan

By: Michael Lam, MD, MPH; Carrie Lam, MD; Dorine Lam, RDN, MS, MPH

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Sub-clinical hypoglycemia secondary to Adrenal Fatigue requires a systematic and comprehensive approach to be prevent and reverse the adrenal gland symptoms due to its chronic nature. Getting proper nutrition is also essential. Researching and creating a personalized hypoglycemia meal plan does not have to be difficult due to the number of options available. Here are some especially relevant tips from creating a hypoglycemia meal plan.

Tips to Creating A Hypoglycemia Meal Plan

There are many types of protein to add to a hypoglycemia meal plan

  • Consume protein (such as nuts, meat, beans, cottage cheese, whole milk yogurt) and fat (nut, extra virgin olive oil, coconut, whole milk yogurt, avocado) with each meal or snack. This will lead to slower release of sugar in the body and thus extend the time you become hypoglycemic between meals.
  • Take frequent meals in addition to snacks. Avoid taking only 3 set meals a day as well as snacks. Take breakfast, lunch, and dinner, but equally important is to have a mid-morning snack, mid-afternoon snack, and bedtime snack. Do not skip meals or snacks to prevent the low dip of blood sugar.
  • Avoid alcoholic beverages, especially on an empty stomach.
  • Also avoid foods made with sugar and flour-pies, cakes, cookies, candies, sweets, and desserts.
  • Make sure you consume at least 1200 calories per day, even if you are planning to lose weight.
  • Also take recommended supplements that have direct adrenal and metabolic support. This will help cortisol and insulin balance as well.
  • Snacks: nuts and fruits; cottage cheese and fruits; whole milk yogurt and berries; apple with almond butter; celery stick with cream cheese; celery stick with nut butter; refried beans; cream cheese and salmon/tuna on rye crisp.
  • Breakfast samples: muesli with whole milk yogurt, nuts and green apples; poached egg on Ezekiel bread; smoothie-add avocado, coconut, whole milk yogurt, nuts and raw egg; vegetable omelet; cream cheese and salmon on whole grain bagel; cooked oatmeal with nuts and fruits.
  • Therefore, listen to your body. Sometimes you may need to eat something every two hours, especially if you are doing mental activity or heavy physical work.
  • Make sure you carry a water bottle around and keep well hydrated throughout the day because by the time you feel thirsty, you’re already dehydrated.
  • Always carry a snack such as nuts with you wherever you go.
  • Finally the hypoglycemia meal plan should avoid all food with a glycemic index of 60 or higher. Refined sugar and simple carbohydrates such as candies, dessert, white bread or soda only make you feel good for a short period. It is usually followed by a rebound and a low that is stressful on the body. In conclusion, please check out the Glycemic Index chart below for tips on a hypoglycemia meal plan.


Glycemic Index Table
Here is a list of common food products and their actual GI values. These numbers use Glucose as a baseline, which is given a GI of 100. Therefore, all other values are relative to glucose.
Recommended for adrenal: GI <60 (Thus, avoid food with GI >60)
All Green Vegetables 0 – 30 Apple 39
Bread Products
All Bran 43 Bean Sprouts OK Apple Juice 41
Baked Beans, canned 68 Barley, pearled 25 Angel Hair 45 Bagel 72 Bran Chex 59 Beets 64 Apricots, dried 35
Black Beans 30 Buckwheat (kasha) 54 Bean Threads 26 French Bread 96 Cheerios 75 Carrots 71 – 92 Bananas, ripe 60
Black Eyed Peas 42 Bulgar 47 Gnocchi 67 Kaiser Roll 73 Corn Bran 75 Cauliflower OK Cantaloupe 65
Butter Beans 31 Couscous 65 Pastas, brown rice 92 Melba Toast 71 Corn Chex 83 Corn 58 Cherries 23
Chick Peas 33 Cornmeal 68 Pastas, refined 65 Pita Bread 58 Cornflakes 84 Eggplant OK Grapefruit 25
Chick Peas, canned 42 Millet 71 Pastas, whole grain 45 Pumpernickel Bread 49 Cream of Wheat 71 All onions OK Grapefruit Juice 49
Fava Beans 80 Rice, brown 56 Star Pastina 38 Rye Bread 64 Grapenuts 68 Parsnips 97 Grapes 46
Kidney Beans 30 Rice, instant 85 – 91 Vermicelli 35 Rye Bread, whole 50 Life 66 Peppers OK Kiwi 52
Kidney Beans, canned 52 Rice, white 70
Snacks, Misc
Stuffing 75 Muesli 60 Potato, russet (baked) 90 Mango 56
Lentils, green 30
Corn Chips 70 Tortilla, corn 70 Nutri Grain 66 Potato, instant mashed 83 Orange 42
Lentils, red 25 Graham Crackers 74 Fried Pork Rinds OK Waffles 76 Oat Bran 55 Potato, fresh mashed 73 Orange Juice 51
Lima, baby, frozen 32 Rice Cakes 77 Olives OK White Bread 95 Oatmeal, regular 53 Potato, new, boiled 57 Papaya 58
Pinto Beans 39 Rye Crispbread 67 Peanuts 10 Whole Wheat Bread 75 Oatmeal, quick 66 Potato, french fried 75 Peach 35
Soy Beans 18 Stoned Wheat Thins 68 Peanut M&M’s 32
Dairy Products
Puffed Wheat 74 Radishes OK Pear 35
Split Peas 32 Water Crackers 72 Popcorn 56 Ice Cream, regular 61 Puffed Rice 90 Sauerkraut OK Pineapple 66
Potato Chips 55 Ice Cream, low-fat 50 Rice Chex 89 Sweet Potato 54 Pineapple Juice 43
Pretzels 82 Milk, regular 27 Rice Krispies 82 Tomato 38 Plum 29
Rice Cakes 77 Milk, skim 32 Shredded Wheat 69 Water Chestnuts OK Raisins 64
Rich Tea Cookies 56 Yogurt, sugar 33 Special K 54 Yams 51 Strawberries 32
Vanilla Wafers 77 Yogurt, aspartame 14 Total 76 Yellow Squash OK Watermelon 74

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