VLOG: Can people who have hypoglycemia do the FMD?
Closely monitoring and controlling blood sugar is essential for individuals with hypoglycemia. In this video, I share a few adjustments hypoglycemics can make to the FMD to keep their blood sugar stable throughout the day.
If you’re hypoglycemic, here are a few adjustments you can make to your FMD meal plan in order to keep your blood sugar stable.
Breakfast: Add 10 – 15 grams of protein and a veggie at breakfast. The addition of these will slow the delivery of sugar to your bloodstream from the grains and fruit you also eat during this meal, helping to keep your levels stable. Options include two or three egg whites or 2 ounces of turkey.
Snacks: For your Phase 1 fruit snacks, choose a low-glycemic fruit like berries, Asian pear. apples or grapefruit. Eat a vegetable along with your fruit, again to help slow the delivery of natural fructose to your bloodstream.
Lunch: Replace your lunchtime grain with a starchy vegetable (like sweet potato) or legumes (like black beans or pinto beans). These will have a lower glycemic load than brown rice. You can also try mung bean pasta, low-carb, gluten-free noodles, instead of brown rice. Depending on your blood sugar response, you can replace your lunch and dinner grain in this way, or just one or the other.
In general, be sure to include lots of lemon and lime in your meals. These fruits are very low in sugar, but they still do have some natural fructose.
If your blood sugar is still low on Phase 2, add a low-glycemic fruit to your lunch. Try grapefruit (unless you are taking statins for high cholesterol), Asian pear or berries.
Be sure to eat plenty of vegetables. Although certainly much lower than fruit and grain, vegetables do contain carbohydrates.
On Phase 3, your fruits are already paired with a vegetable, so don’t skip it — especially with breakfast. The fruits included in Phase 3 are naturally lower in glycemic value.
As on Phase 1, check your blood sugar at bedtime, and again when you wake up. If it’s higher in the morning, then add a small protein snack before bed on Phase 3.
As always, be sure to consult with your doctor before starting the Fast Metabolism Diet or any nutritional program.