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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© Copyright 2013 Michael Lam, M.D. All Rights Reserved.

Hypoglycemia meal plan
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  • Dorine Lam RDN says:

    You are correct people that are really serious about their blood sugar balance. For our purpose, Glycemic index will serve its purpose and it’s simpler for most to follow.

    Dorine Lam, RDN, MS, MPH
    Registered Dietitian and Senior Holistic Nutritionist

  • gil says:

    personally I think that Glycemic Index is outdated…. Glycemic LOAD is more important

  • Amy says:

    I am relatively fit, and I do not have diabetes. Recently started training for a marathon again. I felt hypoglycemic during a couple of my runs (4 miles and 8 miles in distance) which never happened before. I got curious and checked my blood glucose with a meter. The results were all normal at 90 (I tested 3 times and the results ranged 80 to 98). Any suggestions on the reason for this?

  • Crystal says:

    I was diagnosed with reactive hypoglycemia this past fall; however, I really feel it is more to it than that. My blood sugar drops between 30-63 approximately one hour after I eat (ANYTHING). Whenever I fast, my blood sugar is usually always above 60. I’ve also noticed a connection between stress and my low blood sugar. Whenever I brought it to my doctor’s attention, he put me on Welbutrin SR. Whenever I first started noticing my low blood sugar, the doctor did numerous blood work and a CT scan of my pancreas. My insulin output was 3 times the normal range. My CT scan no tumors. My A1C runs between 4.6-4.8
    I’m really thinking about finding another doctor. I need help! I do not even feel comfortable to drive out of town anymore.

    • Dr.Lam says:

      Until you solve the root trigger, your body will continue to be punished. Unfortunately, you have to be open to think out side the box, and so has your doctor. Most reactive hypoglycemia resolve once you focus on the root and heal that properly.
      Click Adrenal Fatigue & Hypoglycemia for more information.

      Dr Lam

  • Max says:

    Hello, I also get hypoglycemia after eating even after eating fats. Moreover, my body hates fat as much as carbs it seems – I get abdominal pulsation just as I do with carbs and pain in my gallbladder I assume (right). I basically only can handle LOW carb, LOW fat and HIGH protein, but that might not be good for the kidneys and in the long term is detrimental. Interestingly even low GI food like apples and blueberries and complex carbs make me have hypoglycemia after eating. I have to eat the smallest portions, but I’m a college student and we are not allowed to eat in library.

    I was just Dx as low cortisol. I take HC and sometimes it helps with tolerating food, but not always but it’s just a few days since I’m taking it. I’m also high calcium, so I have to watch cheese/yogurt. I am so unhappy, it seems that I’m in a lose-lose situation.
    I am desperately trying to gain weight (BMI 16), but I detest all food at this point as it makes me hypoglycemic after eating it: apples, peanut butter, nuts, even beef made me have a hypo. And gaining weight on lean meat and veggies seems impossible as I struggle to eat even 2000 kcals as salads and poultry and fish are already quite filling. I can no longer up the fat as my gallbladder says NO WAY and my pancreas agrees.

    Hydrocortisone is really my last chance.

  • Dina says:

    Hi thank you for that informative post, I have been suffering from hypoglycemic episodes for nine years now , blood sugar drops after breakfast but never below 70 but I start shaking, sweating and loosing words…foggy brain and exhaustion all day , at 3pm when my kids home from school I am in bed recovering from an episode instead of welcoming them,my symptoms are worse now ,episode every 90 min even with eating controlled carbs diet….but did not really follow the GI yet, suspected celiac but biopsy came negative,all labs are good .started having joints pains comes and goes, and toe nerves pains,
    Took meloxicam NSAID for two weeks and the hypoglycemic episodes almost disappeared!!!
    Started to come 4-5 h after breakfast instead of 2h ….. I was so happy to be able to feel hungry and not panic but after stoping the NSAID by a month and a half the episodes came back very bad every hour may be ….can it be gluten intolerance!
    what is the relation between the hypoglycemia and the anti inflammatory?
    I did try low carbs frequent meals,but it is not working 🙁
    The anti inflammatory did clear that brain fog and the hypoglycemia moved to be after longer time and less intense….why.?!!
    I am a mom of five kids and I am losing their childhood struggling with these episodes.

    • Dr.Lam says:

      There is an inflammmatory component to reactive hypoglycemia but seldom can be totally resolved by NSAID.

      Dr Lam

  • Rivka says:

    Thank you very much for a thorough article with all the explanation and guidance what to do!

  • Matt says:

    Is it true that brown rice is better then white rice? Ive heard brown rice causes more inflammation in the gut, but i’m not sure.

    I don’t eat bread anymore because of all the additives.

    • Dorine Lam RDN says:

      Some studies has shown that brown rice has more heavy metals in them than white rice. White rice is depleted of some of the vitamin B because of refinement. Both white and brown rice have high glycemic index.

      Dorine Lam, RDN, MS, MPH
      Registered Dietitian and Senior Holistic Nutritionist

  • Kristen says:

    Such helpful information! I have mini hot flashes all day and night…. drs pass it off as lingering menopause, but I know it’s related to my body’s poor sugar management/adrenal fatigue issue. What I didn’t know is that it’s causing cell damage in there while I try to figure it out! Thank you very much.