Reactive hypoglycemia is an unpleasant body reaction that can often be avoided. The key is to understand what hypoglycemia is, what causes it and how to avoid it. We explain!

Hypoglycémie réactionnelle : qu’est-ce que c’est ? 

Reactive hypoglycemia is a sudden drop in blood sugar (blood glucose level) in response to a sudden, rapid increase in blood sugar.

This can cause lack of attention,concentration,lower energy, requirements to snack, and sometimes a feeling of unease or dizziness. In any case this situation is not ideal because in order to function normally, our body needs a certain level of sugar. These hypoglycemic episodes usually occur as a result of eating too much sugar.

In addition to the immediate effects felt during a hypoglycemia, be aware that regularly repeating these high blood sugar fluctuations can have long-term repercussions, namely a pancreas that becomes exhausted and can lead to type 2 diabetes, weight gain or even a constant lack of energy. 

Comment éviter les hypoglycémies ? 

First of all, know that the most important thing is to respect your body's needs. This one needs macronutrients to provide energy. These macronutrients are carbohydrates, proteins and fats. In order for them to fulfill their functions correctly, they must be of good quality and provided in the right proportions. Over the course of a day, it is recommended to provide 50% carbohydrates, 30% fat and 20% protein. From a practical standpoint, it is recommended to consume three meals and two snacks over the course of the day. 

Ideally, a meal should consist of 50% vegetables, 25% protein (animal and vegetable) and 25% starch, and snacks should be composed of carbohydrates, protein and fiber, the latter absorbing part of the carbohydrates. This proper distribution of meals allows the carbohydrate intake to be distributed throughout the day and avoids blood sugar spikes, which are responsible for reactional hypoglycemia. Therefore, skipping meals or eating unbalanced meals or snacks that are too high in sugars is not recommended. 

Index glycémique (IG), une notion à maîtriser

If you want to optimize your carbohydrate intake and avoid hypoglycemia, there's one concept to master. It's that of the glycemic index. 

The glycemic index is the capacity of a food to increase more or less quickly the sugar level in the blood. For a good balance, it is recommended to choose foods with a low glycemic index (55) and foods with a moderate glycemic index (between 56 and 69). 

You can see a list of foods and their glycemic index in our article " Low Glycemic Index Diet : a good idea?" 

Déroulement d’une journée sans hypoglycémie

• To get your day off to a good start, it's essential to have a good breakfast. In order for it to set the tone for your day, it is important that it is balanced and does not contain not too much sugar.

• So goodbye to the pastry with the cappuccino and the glass of orange juice. Instead, choose a soft-boiled egg with one or two slices of wholemeal bread and chicken breast or white ham. If you prefer a meal that is a little sweeter in taste, a cottage cheese with fresh fruit, seeds and nuts will do just fine or a smoothie with plant milk and fresh fruit and vegetables.

• During the morning and afternoon, opt for a snack rich in low glycemic index carbohydrates, fiber and protein. A handful of dried fruit and nuts or a wheat bran cookie and fruit will be welcome. You can also eat raw vegetables with a little goat cheese or hummus. If you are a cookie lover, feel free to make your own using buckwheat flour or wholemeal flour, add wheat bran and replace white sugar with cane sugar or coconut sugar. You can safely reduce theamounts of sugar by a third from the original recipe without risking the taste. 

• At noon and during the evening meal, remember to respect the ideal proportions, namely: 50% vegetables, 25% proteins and 25% starchy foods. For the latter, choose whole grains to preserve a low or medium glycemic index. A good tip for loweringthe glycemic index of your meal is to start with raw vegetables. These, rich in fiber, will absorb some of the carbohydrates in your meal. 

If you happen to have a high-carbohydrate "pasta dish" meal, choose whole-grain pasta and eat it preferably at lunchtime. 

All these little tips should help you avoid hypoglycemia. However, if you do experience them regularly, consider consulting a health care professional to make sure that a health problem is not the cause.