How to Prevent Low Blood Sugar

Last Updated: July 28, 2022 References Approved

Hypoglycemia, commonly referred to as "low blood sugar," occurs when the amount of glucose in the blood falls below normal levels. Glucose is an important source of energy for the body. When your blood sugar level is too low, your brain cells and muscles do not have enough energy to function properly. Hypoglycemia can occur as a consequence of diabetes or as a reaction to a specific food eaten (or when you don't eat enough). It often results from a sudden drop in blood sugar levels. It can usually be treated quickly by eating a small amount of food containing glucose as soon as possible. Left untreated, hypoglycemia can cause confusion, headaches, fainting, and in more severe cases, seizures, coma, and even death.

Method 1

Method 1 of 2:

Preventing Low Blood Sugar

1
Follow your doctor's instructions. Be sure to consistently follow your doctor’s instructions about medications, including insulin and other oral diabetes medications, on how to take them and when. Further, if your doctor has put you on a strict diet or you've consulted with a nutritionist or registered dietician, make a concerted effort to follow those dietary plans, which were designed precisely to avoid complications with your illness and to keep your blood sugar levels stabilized throughout the day.^{[1]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- Sometimes the best preventive medicine is to follow the rules and guidelines set by your primary healthcare practitioner.
2
Test your blood sugar regularly. Individuals with diabetes are recommended to monitor their blood sugar at least once daily, ideally upon waking in the morning and before eating anything. Be sure to log the number on a datasheet or journal, noting the date, time, and result of the test. Some diabetics, especially those with “brittle” diabetes, a condition marked by swings in blood sugar levels, should check their blood sugar more frequently and up to four times a day (before breakfast, lunch, and dinner and before going to sleep).^{[2]
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Expert Source

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Expert Interview. 25 March 2020.} To monitor your blood sugar level using a glucometer (a blood sugar meter), purchase the meter, lancets to prick the finger, compatible test strips, and alcohol pads to cleanse the finger before pricking it. To test your blood sugar:^{[3]
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Trustworthy Source
American Diabetes Association
Health-based nonprofit focused on preventing and researching diabetes
Go to source}
- Wash your hands with soap and water.
- Take the alcohol pad and cleanse the pad of the index or middle finger.
- Hold the lancet against your finger at 90 degrees and release the lever to prick your finger.
- Squeeze a drop of blood onto the test strip.
- Insert the test strip into the glucometer slot and await the reading.
- Log the measurement in your data log. A level of 70 mg/dL or lower is indicative of low blood sugar and this is usually when you will begin to experience the symptoms of hypoglycemia.
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3
Eat three meals and three snacks throughout the day. You should eat three full meals and have three small snacks throughout the day so that you are eating regularly and consistently. Make sure to time the meals and snacks so that the gaps between them are evenly spaced out; if you miss a snack or eat later than usual, this can cause your blood sugar to get lower.^{[4]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- Plan your meals so that they are never more than four or five hours apart.
- Never skip meals if you have diabetes. This is especially important if you are taking medications for diabetes.
- Make sure you account for any extra calorie expenditure. For example, if you're running a marathon on a Saturday, you will need to make sure to eat more that day than you would on a normal day.^{[5]
  X
  Expert Source
  
  Lyssandra Guerra
  Certified Nutrition & Wellness Consultant
  Expert Interview. 25 March 2020.}
4
Make your meals are well balanced. The meals should contain a protein source, such as chicken, fish, or beef, that is approximately the size of a deck of cards (3-4 ounces). If you're vegetarian, make sure to get a different source of protein, such as eggs, tofu, soybeans, or Greek yogurt.^{[6]
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Expert Source

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Expert Interview. 25 March 2020.} Along with your protein source, make sure each meal contains a source of complex carbohydrates and plenty of fresh fruit and vegetables.^{[7]
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Research source}
- Complex carbohydrates should comprise 40 to 60% of your daily diet and good sources include brown rice, beans, and whole-grain breads as well as vegetables such as kale, cabbage, and broccoli. Limit refined carbohydrates like white bread, pastries, syrups, and candy.^{[8]
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- Good choices for fruit include oranges, peaches, grapes, blueberries, strawberries, and watermelon, among others; these will not only round out your meal but also provide valuable phytonutrients. Fresh fruit is a great source of natural sugar, which can spike your blood sugar and prevent hypoglycemia.
- A good rule of thumb is that your plate should be two-thirds full of vegetables and fruits.
5
Limit caffeine. Avoid beverages and foods that contain significant levels of caffeine, including coffee, tea, and some types of sodas. Caffeine can cause the same symptoms as hypoglycemia, which may make you feel even worse.^{[9]
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6
Keep snacks with you at all times. If you are at risk for hypoglycemia, keep quick-fix foods at work, in the car, or anywhere else that you spend time. Good healthy and convenient on-the-go options include string cheese, nuts, yogurt, fruit, or a smoothie.^{[10]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
7
Consume alcohol with food. Consuming alcoholic beverages, particularly on an empty stomach, can cause hypoglycemia in some people. In some cases, this reaction may be delayed for a day or two so the correlation may be difficult to identify. If you consume alcohol, always drink alcoholic beverages with a meal or a snack.^{[11]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
8
Exercise at the right time. Exercise is very beneficial for diabetics, especially because it helps to lower blood glucose levels. By the same token, physical activity can also bring down those levels too far - even up to 24 hours after the exercise. If you engage in exercise, make sure that you are exercising a half-hour to one hour after you've just had a meal. Always check your blood sugar before and after exercise.^{[12]
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Trustworthy Source
American Diabetes Association
Health-based nonprofit focused on preventing and researching diabetes
Go to source}
- Carry a snack with you if doing strenuous exercise, like running or cycling. A snack can help prevent the onset of hypoglycemia.
- If you're burning lots of calories, you may need to adjust your medication or eat additional snacks. The adjustment is dependent on the results of your blood sugar test results and how long and how intense the exercise you are doing is. You should consult your physician if you're diabetic and want to maintain your exercise regimen while also managing your condition.
9
Treat an episode of low blood sugar. At the first sign of hypoglycemia symptoms, promptly ingest a quick snack that has about 15 grams of carbs, such as a small candy, juice box, or glucose tablets. Go for whatever you have on hand or is available the quickest. Symptoms should dissipate within 10 to 15 minutes after consumption; re-test your blood sugar after 15 minutes to make sure it's back up to 70 mg/dL or higher. If it's still too low, eat another snack. There is no need to go to the hospital or visit your doctor if you experience a one-off episode. If you can, stay seated, as you may become faint. Good quick-fix food options include:^{[13]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- 1/2 cup (4 oz) of fruit juice (orange, apple, grape, etc.)
- 1/2 cup (4 oz) of regular soda (not diet)
- 1 cup (8 oz) of milk
- 5 or 6 pieces of hard candy (Jolly Ranchers, Lifesavers, etc.)
- 1 tbsp of honey or sugar
- 3 or 4 glucose tablets or 1 serving (15 g) of glucose gel. Keep in mind that the appropriate doses of these items may be less for small children; read the instructions before giving glucose medication to children in order to determine the appropriate dosage.

Method 2

Method 2 of 2:

Understanding Low Blood Sugar

1
Understand how hypoglycemia works. Hypoglycemia, or low blood sugar, occurs when your blood sugar drops below the normal level. An individual will typically begin to feel the symptoms of hypoglycemia when their blood glucose drops below 70 mg/dL. Low blood sugar occurs almost exclusively in diabetics in response to insulin therapy along with insufficient caloric intake, excessive dosages of insulin, or the exertion of energy without sufficient caloric intake (such as if you were to run a 10k but didn't account for that by having snacks).^{[14]
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Research source
Philip Cryer,The Barrier of Hypoglycemia, Diabetes, 2008 Dec 57 12 3169-3176}
- Other rare causes include a tumor in the pancreas that produces excess insulin (insulinoma) and reactive hypoglycemia, which occurs when blood sugar drops after eating a meal or specific food.^{[15]
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  Research source
  Kevin Stuart, Annmarie, Field, Jessie Raju, :Postprandial Reactive Hypoglycemia, varying presentation patterns in extended glucose tolerance tests and possible therapeutic approaches, Hindawi, Case Reports in Medicine, 2013 article ID 273957}
- Hypoglycemia can be a side effect of some medications used to treat diabetes, including insulin and pills (such as glipizide and glyburide) that are taken to increase insulin production. Certain combinations of medications (like glipizide and metformin or glyburide and metformin) can also cause hypoglycemia.^{[16]
  X
  Trustworthy Source
  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source} This is why it is vital that you disclose all medications, vitamins, and supplements (including herbal remedies) you're taking to your doctor.
2
Know the symptoms of low blood sugar. There are a number of physical and mental symptoms that you can identify as signs that your blood sugar is low, including:^{[17]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Shakiness
- Dizziness
- Weakness
- Mental confusion (e.g., uncertain of the date, year, etc.)
- Altered level of consciousness, poor concentration, or drowsiness
- Diaphoresis or a “cold sweat”
- Coma (Note: Severe disorientation and coma do not occur until your blood glucose level reaches around 45mg/dL)
3
Be preventive and take precautions. Test your blood sugar at least once daily (when you wake up and before eating anything). Follow the above recommendations to exercise regularly and eat meals and snacks throughout the day. Take care to bring snacks with you while you're out as a precaution.^{[18]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- In addition, If you have diabetes, or are prone to bouts of hypoglycemia, describe your symptoms to your friends, family, and a trusted co-worker so that they can help you if you experience a rapid or severe drop in blood sugar. In the case of young children, school staff should be instructed on how to recognize and treat a child's hypoglycemia symptoms.^{[19]
  X
  Trustworthy Source
  National Institute of Diabetes and Digestive and Kidney Diseases
  Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
  Go to source}
- Consider carrying a form of diabetes identification, like a medical identification necklace or bracelet or a card in your wallet, so that people can know that you have diabetes in an emergency situation.
- Be careful when driving because hypoglycemia symptoms can make driving extremely dangerous. When driving long distances, check your blood sugar levels frequently (especially before getting behind the wheel) and snack as needed to maintain a blood glucose level of at least 70 mg/dL.^{[20]
  X
  Trustworthy Source
  MedlinePlus
  Collection of medical information sourced from the US National Library of Medicine
  Go to source}
4
Consult your physician. Notify your healthcare provider if you are having persistent episodes of hypoglycemia (more than a few times a week) so that they can adjust your medication dosages accordingly.^{[21]
X
Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- It is important to bring your blood glucose log, so your doctor can figure out when your insulin is peaking and glucose level is falling, so that he can time the use of the correct type of insulin (regular, intermediate, or long-acting). Dosing at the correct times of the day, as determined by your log, can help ensure that you do not have any subsequent episodes of hypoglycemia.

Expert Q&A

Question

What's the best way to keep your blood sugar naturally stable?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

Eating balanced meals is the best way to keep your blood sugar stable. Make sure you include a healthy fat, like avocado, and a lean animal protein or vegetable protein with each meal. This will help keep your blood sugar levels from dipping or increasing throughout the day.
Question

How does glucagon work?

Damaris Vega, MD
Board Certified Endocrinologist
Dr. Damaris Vega is a board certified Endocrinologist. She graduated Magna Cum Laude from the Pontifical Catholic University of Puerto Rico with a BS in General Science and subsequently earned an MD from the Ponce School of Medicine, Ponce, PR. During medical school, Dr. Vega served as president of the Alpha Omega Alpha Medical Honor Society and was selected as her school's representative for the American Association of Medical Colleges. She then completed a residency in Internal Medicine and a fellowship in Endocrinology, Diabetes, Mineral, and Metabolism at The University of Texas Southwestern Medical School. Dr. Vega has been recognized for excellent patient care multiple times by the National Committee for Quality Assurance and received the Patients' Choice Award in 2008, 2009, and 2015. She is a fellow of the American College of Clinical Endocrinologists and is an active member of the American Association of Clinical Endocrinologists, the American Diabetes Association, and the Endocrine Society. Dr. Vega is also the founder and CEO of Houston Endocrinology Center as well as a principal investigator for multiple clinical trials at Juno Research, LLC.

Damaris Vega, MD

Board Certified Endocrinologist

Expert Answer

Glucagon works by stimulating the liver to produce more glucose for the body.

Warnings

Hypoglycemia can come on quite quickly and is usually easily treatable by eating something sugary. However, if it is not treated, it can worsen and lead to confusion, clumsiness, or fainting. Severe cases of hypoglycemia can result in seizures, coma, and even death.^{[22]
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Research source}

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