A Typical Day’s Diet for Reactive Hypoglycemia

Filed under: Diet | 14 Comments »

Daniel, over at the Yahoo Group for Reactive Hypoglycemia, sent me an email last week, asking me to post a sample menu.

“Since you seems to be so good at keeping Leo’s and yours hypoglycemia at bay (unfortunately as you can read in forums and groups: most have failed and still struggle) I was wondering if you could post about few typical menus that would prevent reactive hypoglycemia episodes in predisposed people.”

Absolutely! It’s currently 10:20 a.m. and I have finished my Arrowhead Mills Kamut Flakes with Soy Milk. Kamut Flakes are one of the few cereals I can tolerate: it’s whole grain, high fiber, and sweetened with fruit juice instead of sugar.

Kamut Flakes

Here’s what I ate yesterday (Leo had a sleepover at a friend’s house, so I’m not sure what he ate–but you can track his lunches at LeosLunchbox.wordpress.com).

8 a.m. 1 cup half-caffeinated coffee with 2T Silk Vanilla creamer. 1 slice of Ezekiel 4:9 sprouted grain toast with 1T peanut butter.
10 a.m. 1 cup Arrowhead Mills Kamut Flakes with 1 cup (unsweetened) soy milk.
12 noon. 1 cup Amy’s Organic Lentil Vegetable Soup
, 1/2 sandwich: whole grain bread, vegenaise, lettuce, tomato, tofurkey, vegan cheese.
2 p.m. banana, 12 peanuts.
4 p.m. 15 wholegrain, baked tortilla chips with 1/4 cup fresh salsa.
6 p.m. stuffed green pepper (lentils, brown rice) with a garden salad (home grown tomatoes!) and curried chickpeas. (Note, I make a big batch of the peppers and garbanzos so all I have to do is remove it from the freezer and microwave).
8 p.m. 8 mini sourdough crackers, 2 slices cheese, mustard pickle relish.
10 p.m. handful (1/8 cup) of mixed nuts.

The hardest thing for me when I started this diet was to try and remember to eat exactly every two hours. The first few weeks I forgot, but then it became a habit. I’ll post the recipes for chickpeas and stuffed peppers soon.

The Reactive Hypoglycemia Cookbook Cover

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14 Comments on “A Typical Day’s Diet for Reactive Hypoglycemia”

1 EvenGrunge said at 3:05 am on June 9th, 2009:
Hello,
Thanks for the menu.

Being an re-active hypoglycemic, I want to ask someting about the menu.

I am not overweight, am nearly slim, in this case also should we eat also not much?

For instance instead of eating 1/2 of sandwich, why we do not eat 1/1 of the sandwich, and idem for others.

Thanks,

P.S. I appreciate very much this site.
2 Steph Kenrose said at 7:48 am on June 9th, 2009:
I think the answer depends on how many calories you need a day; I’m not a calorie counter…I control my portions instead and keep a close eye on the scale. What I posted works for me; I am 6′ tall, 184 lbs (which is normal weight for my height…I’ve lost 5 pounds since I started this blog!). I exercise almost every day for about 20-30 minutes: biking, swimming, Tae Kwon Do. If you exercise more than me (or are taller!), then by all means eat more. My advice would be to keep a close eye on your weight. You’d be surprised about how many calories are in a full sandwich!
3 Doyle said at 9:03 am on June 12th, 2009:
The meals in your cookbook are exclusively vegetarian?
4 Steph Kenrose said at 11:21 am on June 12th, 2009:
Yes. Since switching to a meatless diet, my symptoms disappeared.
5 Pedro Lopez said at 4:34 pm on June 12th, 2009:
Hi Steph
Your page is a blast, I’ve been struggling with panic attacks for years and just recently realized I might have RH. Changing my diet has been a great help, feeling much less anxious all the time. Have to take a 11hrs flight in a few more weeks, and actually I feel OK about it for the first time in a long time.
Just wondering, isn’t that banana you had at 2pm a bit bad for our condition?
Loving all the info!
6 Steph Kenrose said at 7:10 pm on June 12th, 2009:
I think as long as you don’t eat a very ripe one, it’s fine…a banana that’s slightly green has less sugar. Glad you found the page…”panic attacks” ran in our family…until we found out about RH.
7 Pedro Lopez said at 2:08 pm on June 15th, 2009:
Yep, I’m very glad I found it also. Just two more questions.
You say we shouldn’t use artifitial sweeteners, why would that be?
And the second one, what’s your oppinion about alcohol intake? is it allowed on a RH diet?
love
Pedro
8 Steph Kenrose said at 7:42 am on June 16th, 2009:
There’s some research out there that suggest some artificial sweeteners can heighten the insulin response. I’m of the mindset that most artificial sweeteners are found in “junk” food anyway!
Everything I’ve read suggests alcohol is a no-no. I can’t drink it without a bad sugar response. I can drink a very small glass of wine per day with food, and that’s it.
Best,
Stephanie
9 Pedro Lopez said at 9:17 am on June 16th, 2009:
Thanks again
will avoid alcohol then
it’s hard to get your book here in my country, but will look for it as soon as I’m abroad
xo
10 Reactive Hypoglycemia Info » Blog Archive » Vacation causes low blood sugar! said at 10:47 am on July 24th, 2009:
[...] I’m going to blame the slight change in diet coupled with the time change, which threw my body clock–and my eating times–completely off (or perhaps it was the stress of economy air travel!). Next time I go on vacation I’m going to stay in a suite with cooking facilities and I’m going to stick rigidly to my reactive hypoglycemic diet… [...]
11 Cary said at 12:29 am on September 14th, 2009:
Alcohol puts bad, unwanted stress on the pancreas, pushing you farther into insulin resistance.

http://www.medicalnewstoday.com/articles/93141.php

Besides… it’s sugar and carbs anyway (depending on what you’re drinking).
12 Seamone said at 10:48 pm on May 7th, 2010:
Hi
Just wondering about Organic wine intake?
13 Steph Kenrose said at 3:27 pm on May 8th, 2010:
No more than 1/2-1 glass of wine daily,
Stephanie
14 Steph Kenrose said at 3:28 pm on May 8th, 2010:
Cary,
That may be true for people with insulin resistance, but that’s not what I have,
Best,
Stephanie