Low blood sugar is among the most difficult elements of residing with insulin-treated diabetes.
When you’ve ever skilled a hypo, you understand how intense it may be: the sweating, the shakiness, the mind fog, and that overwhelming urge to eat every little thing in sight.
After 28 years of managing kind 1 diabetes, I’ve realized that treating a low successfully isn’t nearly consuming no matter is close by—it’s about selecting the best meals that work quick, within the correct quantity, and avoiding those which may really make issues worse.
Within the video beneath, I break down the highest 10 greatest methods to lift blood sugar quick (ranked from “okay” to handiest), plus what to not seize throughout a hypo. I additionally clarify how a lot to eat, when to cease, and why the outdated 15-15 rule nonetheless issues.
What Occurs Throughout Low Blood Sugar?
When your blood sugar drops beneath 70 mg/dL, your mind is working low on gas. That triggers a hormonal cascade—together with the starvation hormone ghrelin—that drives you to eat instantly. However not all meals will increase blood sugar shortly or successfully.
Let’s dive into the highest 10 methods to deal with low blood sugar, ranked by how shortly and reliably they work.
High 10 methods to deal with low blood sugar
#10: Cake
Cake would possibly sound like the last word consolation meals throughout a low, nevertheless it’s not your greatest guess. Whereas it’s loaded with sugar, the excessive fats content material slows digestion. Meaning slower absorption of glucose, which is not superb whenever you want a fast repair.
- Glycemic Index: ~42–60
- Carb dose: ~½ slice for 15g carbs
- Verdict: Not quick sufficient for a severe low
#9: Ripe Banana
Bananas are pure and transportable, however their reasonable glycemic index means they’re higher for delicate lows or as a follow-up snack.
- Glycemic Index: ~51
- Carb dose: Half a big banana
- Verdict: Delicate lows solely; not superb for crashes
#8: Fruit Pouches
Particularly nice at evening, fruit pouches are mess-free and simple to maintain by your mattress. Most include round 15g of carbs, however verify the label—some add fiber, which might gradual absorption.
- Glycemic Index: ~40–60
- Carb dose: 1 pouch
- Verdict: Straightforward, delicate possibility with reasonable pace
#7: Raisins
Small however mighty, raisins are a conveyable and efficient snack. A mini field has about 15g of carbs and works shortly. Simply watch out to not overeat.
- Glycemic Index: ~66
- Carb dose: 2 tbsp or 1 mini field
- Verdict: Nice for on-the-go remedy
#6: Desk Sugar
When you’re in a café or at residence and want one thing fast, plain sugar works, particularly when blended with water for sooner absorption.
- Glycemic Index: ~65
- Carb dose: 1 tbsp
- Verdict: Quick and dependable, however not the quickest
#5: Honey
Honey is a favourite amongst those that want “pure” choices. It really works pretty shortly and even absorbs beneath the tongue in emergencies.
- Glycemic Index: ~58
- Carb dose: 1 tbsp = ~15g carbs
- Verdict: Good middle-ground possibility
#4: Sweet (Life Savers)
Laborious candies like Life Savers (not the sugar-free type!) increase blood sugar shortly, due to their excessive glycemic index. Simply be aware of parts—sugar is sugar, and it’s simple to overdo it.
- Glycemic Index: ~80
- Carb dose: ~4 candies
- Verdict: Fast and engaging, however portion management is essential
#3: Orange Juice
OJ is a traditional remedy for a motive. It’s quick, efficient, and simple to drink whenever you’re too shaky to chew. My go-to? Child-size juice packing containers for comfort and pre-measured doses.
- Glycemic Index: ~66
- Carb dose: 4 oz (½ cup)
- Verdict: Ultimate for reasonable to severe lows
#2: Common Soda
A small glass of sugary soda, like Coke or Sprite, can increase blood sugar quick. Simply make certain it’s not eating regimen! Like juice, it’s greatest when pre-measured or portion-controlled.
- Glycemic Index: ~63
- Carb dose: 4 oz (½ cup)
- Verdict: Quick and efficient in a pinch
#1: Glucose Tablets
These are the gold normal for a motive. Glucose tabs are pure dextrose (GI of 100), extremely transportable, and simple to dose. You at all times know what you’re getting, which helps keep away from overtreating.
- Glycemic Index: 100
- Carb dose: 3–4 tablets
- Verdict: Simplest, most predictable
What NOT to Eat: Darkish Chocolate
Darkish chocolate would possibly seem to be a deal with, nevertheless it’s a poor selection throughout a low. The excessive fats content material slows down digestion, which delays the glucose from hitting your bloodstream.
- Carb dose: ~1.5 oz
- Verdict: Skip it throughout a low—put it aside for dessert!
How A lot Ought to You Eat?
Most pointers advocate the 15-15 Rule:
Eat 15 grams of fast-acting carbs, wait quarter-hour, and recheck your blood sugar.
When you’re nonetheless low, repeat. However keep in mind: 15 grams isn’t at all times the correct quantity for everybody. I generally solely want 4 grams (1 glucose tab) for a morning low. The secret is to trace your responses and study what works for you.
Don’t depend on CGM alone for lows
Steady Glucose Screens (CGMs) are extremely useful, however throughout lows, they’ll lag behind by as much as 10 minutes. I at all times verify with a fingerstick earlier than and after treating a low, particularly when deciding whether or not I want extra carbs.
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