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Home · Diets · A Diet for Living With Hypoglycemia

A Diet for Living With Hypoglycemia

Start THE DIET with only FOODS ALLOWED. We in HAI have been
discussing diet with many individuals for a number of years, and if there is
one thing we can contribute to the hypoglycemic's welfare, it is a
summation of the joint experiences of many who tried THE DIET. Many
persons had been struggling along for a year or more on low
carbohydrates, dissatisfied and even frustrated. These individuals had been
including items on the NON-RECOMMENDED list. Some individual
never improve or do not progress as much as they can until they omit these
items.

Familiarize yourself with the FOOD ANALYSIS PAGE. We do not count
calories, as a rule, we count the grams of carbohydrates and limit them to
100 grams per day. Some persons feel better on 60-100 g of
carbohydrates, adjusting up or down to allow for size and occupation i.e.
physical labor. Eating less than 60 grams per day may aggravate a return
to undesirable symptoms.

The National Research Council suggests 55-65 grams (g) of protein for
women and men respectively, and higher amounts for growing children.
Hypoglycemics may find it helpful to start with 100g of protein or more,
and then gradually adjust that amount to suit. Each must determine his
own needs. At least 6 weeks is usually required to show marked change.
One may feel worse at first as a result of withdrawal symptoms from giving
up caffeine, sugars, refined starches, etc. Then one may feel better for a
short period of time and then get worse for several weeks before starting to
feel better again. Many adjustments, including your thinking, are going on
in your body.

If one feels worse after starting THE DIET, there are several possible
reasons:

1. If THE DIET is drastically different from one's previous diet, one's
intestinal bacteria may change also. During this changing one may have
diarrhea or constipation. Supplements of acidophilus may be needed.

2. Withdrawal symptoms may occur upon sudden removal of items of
addiction such as caffeine, alcohol, drugs, tobacco, refined starches and
sugars. There is a question of whether to quit gradually or "cold turkey".
These symptoms may be so severe as to discourage a person from
continuing.

3. With the increased protein, protein digesting enzymes from the pancreas
may be needed, and also hydrochloric acid, which is usually produced by
the stomach for the breakdown of food, especially protein. See Bul. #153,
p. 2 The Heidelberg Test for hydrochloric acid. Also consult your
physician. For a simple test for the hydrochloric acid, if you have no
symptoms of an ulcer, sip one or two teaspoons of apple cider vinegar in
water with meals. If this relieves after-meal discomfort, hydrochloric acid
may be needed.

A good breakfast is a MUST and a hearty one is advisable. Bedtime snack
is a MUST, and should be larger than other snacks which are usually just
one or two bites. Between-meal snacks are as important as THE DIET
itself. They help maintain the blood sugar level. Frequency of snacking is
an individual matter. If you have taken the Glucose Tolerance Test you
should eat your snack about 20 minutes before your blood sugar dropped
on the test. This may be as short as 1/2 hour or as long as 2 1/2 hours, but
just often enough to prevent symptoms. One soon learns the body's signals
requiring the next snack. The best and easiest snack is a small portion
saved from the previous meal. Learn to carry a snack with you wherever
you go.

Excellent for snacks and as a source of minerals are mixtures of nuts and
seeds, preferably raw and well chewed. The mixture will tend to provide a
more complete protein with balanced amino acids than any one of them
alone. Those with the highest amounts of carbohydrates (and this includes
peanuts) should be used sparingly at first. (See list of nuts). Cashews
which are beans and very high should not be used as first. Dry roasted nuts
may contain starch and/or sugar and are not preferred. A daily intake of
1 1/2 oz. (1/2 cup) of nuts is considered to be adequate. Use them for
snacks throughout the day rather than eating them all at once.

Other snacks could be 1/4 apple sliced in thirds. Carry in zip lock bag
wrapped in paper towel to prevent browning. In a cooler carry small
portions of meat, chicken, turkey, hard boiled egg, raw vegetables, or
cheese. Vary your snacks so that you are not constantly eating the same
foods. If you are going to be out 4 hours and you need to eat every hour,
carry 4 snacks. If you get caught without a snack take some water and a
little salt. "Always carry water". Some people find protein tablets helpful.
Avoid those with added sugar.

"About Salt": Salt is very important and is not restricted due to the
tendency to sodium depletion. (See Bul. #96 & #152). The majority of
hypoglycemics tend to have low blood pressure (See Bul. #155). If you
have some question on this check with your doctor. Diamond Crystal
Kosher salt has no additives. It is not iodized but a kelp tablet or two daily
will supply iodine. Hain's Iodized Sea Salt could be used for the table. It
helps in handling stress to take some vitamin C (See Bul. #70) with a glass
of water and a pinch of salt, adding about 2 oz. of juice.

"About Bread": Any bread which contains wheat in any amount is to be
avoided. Read the labels. Soy bread made with soy flour and eggs is a
good substitute and is filling. Celery, lettuce and other leafy vegetables can
be the "bread" of any meal or snack.

"About Milk": On a diet with no sugar, milk will begin to taste delicious
and will be an easy snack, but not a preferred snack. It contains more
carbohydrates than protein. Four glasses of milk, which is considered to be
a very large amount, contains 48.4 grams of carbohydrate, one half the
day's allowance. continuous large amounts of milk will also deplete the
bodies stores of magnesium. (Likewise large amounts of magnesium will
cause a depletion of calcium.) For some persons, milk and milk products
can cause intestinal problems or muscle pain. Butter is fine. Natural
cheeses, the aged cheeses, may be used in moderate amounts. Processed
cheeses and cheese food are not preferred.

"About Fruit": All fresh fruits are permitted, but note that those high is
carbohydrates are to be used sparingly; only one-half banana a week, and
just a few grapes. Occasionally you may find a person who cannot tolerate
any fruit. Fruit after 4 PM may interfere with sleep for some people. Eat
fruit in small portions, along with some protein and fat. In time, a whole
fruit, eaten alone, may be tolerated. Not that melons are low in
carbohydrate. Before breakfast, fresh fruit taken as a source of
bioflavinoids is preferable to juice. Fruit also takes a little longer to digest
than juices thereby causing a slower rise in blood sugar. A fast rise results
in a rapid fall, which may be avoided. Within twenty minutes of eating the
fruit, breakfast must follow with protein and fat to maintain the blood sugar
level. Fruit, juices, like milk, must not be used too freely as snacks. Use
them in limited amounts, diluted with one half water to one half fruit juice,
preferably during the day. The 5 % vegetable juices may be used. Juices
and milk are to be considered foods and not thirst quenchers, and they
must be counted in the total carbohydrates for the day. Water is always the
best thirst quencher.

"About Intestinal Bacteria": Lactobacillus acidophilus is very important for
the gastrointestinal tract. It aids with digestion and assimilation. It also
helps correct gas, bloating, constipation, and diarrhea. It can be found in
health food stores. Some vitamin companies have their own brands. Read
the contents labels. Yoghurt, with sugar added, is helpful, and buttermilk
is a poor substitute but better than none at all. A little milk or whey
powder taken with any of these will provide lactose for the continuing
growth of the beneficial bacteria in the intestinal tract.

Read ALL LABELS of foods, drugs, and vitamins. Many products
unsuspectingly contain corn, sugars, starches, or caffeine. "Plant protein"
may be either wheat or corn and should be avoided. Carmel coloring is
made form corn or burned sugar. Most canned soups contain sugar or
starch. Chili sauces, ketchups, some canned and frozen meats, vegetables,
salad dressings and mustard contain sugar.

Glucose, sucrose, dextrose, lactose, fructose, and sorbos are all sugars.
Manitol, hexitol, and sorbitol, technically called alcohols, are sugar
derivatives; are slower acting carbohydrates, and cause a lowering of the
blood sugar.

Some individuals are very sensitive to additives of any kind, even artificial
sweeteners. Processed or manufactured foods should be used with care.
The best food is that which is closest to its natural form. (Butter is
preferred to margarine.) If you find butter constipating, soften it with an
equal amount of good quality oil.

If you are not getting well fast enough, try a complete vitamin complex
(the 1-a-day type), or a Vitamin B complex, desiccated liver tablets or
organ meats. It may be very important to check for sensitivity to some of
the allowable food. (See Bul. 60, 101, 153 about food sensitivity.) Wheat
or wheat products (wheat germ) in even the smallest amount are very
suspect. Milk, beef, peanuts, or almost any other food can cause distress
or problems for some people, especially the food you like the best and
consume most frequently. (See Bul. #76 & #141.) Some are affected by
yeast and molds and probably canned tomatoes. Also check your mealtime
atmosphere. Stress and tension may hamper the digestion. If your blood
sugar drops a normal amount you will get hungry, eat, then be satisfied. If
it drops lower you may have intense cravings, a feeling of never being
satisfied no matter how much you eat. At an even lower level, you may
lose your appetite. A further drop can cause nausea. These levels may
differ with each individual. If you lose your appetite or have feelings of
nausea, it's time to check your stresses, physical and emotional. Under
stress, the body defense system sends its energy to the muscles and nervous
system and away from the digestive system until the stress is alleviated.

In general, overweights tend to lose on THE DIET, and underweights gain.
If you are having difficulty keeping your weight down do not eat less
frequently, just eat less each time. If you find yourself hungry after a
reasonable meal, try ending it with fat, such as a salad with plenty of
dressing. Fat tends to satisfy the appetite. Reversing dinner and breakfast
calorie-wise helps to lose weight. For some, milk and milk products make
it difficult to lose weight. An additional aid to weight loss is the habit of
eating in small bites and chewing well. Cholesterol is usually lowered as
long as one eliminates sugars and refined carbohydrates as explained by
E.R. Pinckney, M.D. in "The Cholesterol Controversy", (Sherbourne Press,
Los Angeles, 1973.)

Ham and bacon are usually cured with some sugar, most of which is lost in
the curing process. Prepared meats such as cold cuts, frankfurters and
sausage usually contain sugar. Some individuals cannot tolerate these.
They also may have other additives such as nitrates and nitrites. Some
prepared meats are now available without these additives.

Spices are permitted. They have been found to produce an abundant flow
of saliva, with unusually high enzyme content. Also providing enzymes are
raw fruits and raw vegetables.

Frequently we are asked, "What can I take for my symptoms?" The answer
to that is, " It is not so much you TAKE as what you LEAVE OUT." The
reason certain foods are to be avoided is that they will cause various
problems. If one has eaten some of these, misery and inability to handle
stress result. It usually helps at this time to eat fat, protein, salt, Vitamin C
(ascorbic acid or the alkaline sodium or calcium ascorbate), and just a little
carbohydrate. If one feels like going on a binge, or feels depressed, it helps
to take a 500 mg tablet of Vitamin C, a glass of half water an half juice to
which has been added a few grains to 1/4 teaspoon of salt (should not taste
salty) and follow with some protein and fat.

"To Sum Up", apart from supplements as may be needed by the individual,
this diet must include salt, fat, Vitamin C, protein and slowly absorbed
carbohydrates, which are foods such as vegetables and fruits having the
least number of grams of carbohydrate on the foot charts.

Absolutely to be avoided are: readily absorbed carbohydrates, caffeine,
and alcohol. Non-recommended items should be entirely avoided at the
beginning of the treatment. (These medications contain caffeine: empirin,
Anacin, B.C., A.P.C, A.S.A. compound, Stanback, aspirin compounds,
Caffergot, Fiorinal, Trigesic, 4-way Cold Tablets, Midol, Salfayne, and
Coriciden.)

Finally, when you feel well enough to try some starches after a period of up
to 6 months or less of eating the basic diet, start slowly adding more foods,
such as a little baked potato, eating the skin only with some of the potato
which adheres. As for the breads, cereals, grains, and flours, those made
from rice, barley, whole rye and dried beans may be better tolerated than
wheat or corn. One can by now eat more fruit and possibly small amounts
of dried fruit. If one feels less well on those items then one should go back
to the basic diet again. However, for many of us, THE DIET, with minor
changes, must become a way of life.

"Further Reading": The Saccharine Disease, T.L. Cleve. Keats Publishing
Inc., 36 Grove St., New Canaan, CT 06840, 1984.

Feeding Yourself In All Sorts of Circumstances, HAI Bul #164 by Marge
Smith, HAI Director. She covers the ups and downs of blood sugar levels
with emphasis on ways to keep the blood sugar and energy at a "steady
state". Ideas are suggested for cooking, eating out, and socializing. 8
pages $2.00.

Why, Tell Me Why, (Questions on THE DIET) HAI Bul #187

Low Blood Sugar by Martin L. Budd, Book Review, Bul. #190

Are You Breathing? Enough? Importance of oxygen in relation to blood
sugar. HAI Bul. #191.

Bulletins on children's problems, #38, #161, #170, #175, and #179.


THE DIET

This diet is designed to be adequate in complete proteins and fats and low
in simple, slowly absorbed carbohydrates which do not cause a quick rise in
the blood sugar.

"Upon Awakening": Portion of fruit preferably in the 7 to 10 gram column
on the food chart. If no fresh fruit is available, 4 oz. of fruit juice or less,
mixed with an equal amount of water. We strongly recommend that you
eat breakfast within 20 minutes of consuming this fruit or juice. It is
possible to freeze a small serving of watermelon, cantaloupe, or other fruit.
Eat before thawed completely.

"Breakfast": Eggs -- with butter and/or meat, fish, cheese with raw or
cooked vegetable. Water or Herb Tea.

"Lunch": Soup (not thickened with wheat flour. Try arrowroot or potato
starch); moderately fat meat, fish, cheese, or eggs; salad with sugar free
mayonnaise or oil, vegetable with butter. Bev.

"Dinner": Same as lunch.

"Bedtime": Cheese if tolerated, or portion of protein saved from dinner
with salad or vegetable.

"If Wakeful at Night": Bedtime type snack. (No fruit).

"All Through the Day": Small snacks as frequently as desired -- from
every half hour, to two or more hours; one to two teaspoon mixed nuts and
seeds, or nut butter; one TBSP cottage cheese, 1-2 tsp. cream cheese or
1/2 oz. cheese; 1/2 oz. meat; 4 oz. vegetable juice or diluted fruit juice.
Snack just before you estimate you will be hungry. For "bread" add raw
celery, carrots, radishes, cucumbers, olives, lettuce, or cabbage.

"Foods Allowed": (if tolerated)

..All fresh or frozen meats, fish, and shell fish.
..Eggs and dairy products such as cheese, yogurt, butter, cream.
..Fats roughly divided between saturated and unsaturated (See Bul. #63
and #157 on Fats)
..Soybean and soybean products (soy flour and granules), quinoa,
amaranth, buckwheat. Check for freshness.
.. Plain or salted nuts (not dry roasted); peanut butter with sugar, squash,
pumpkin, sunflower, chia, & sesame seeds, nut butters, and seed meals.
..Apple cider vinegar, salt, spices, olives, dill pickles and mayonnaise.
..Herb teas and occasionally sparkling water.
..All fruits and vegetables not listed below.

"Avoid Absolutely":

..All sugars and honey, molasses, jelly, syrup, maltose, dextrose, fructose,
and artificial sweeteners.
..Potatoes, rice, noodles, macaroni, spaghetti.
..Wheat and wheat product (wheat germ, wheat germ oil).
..Corn and corn products (corn oil, corn oil margarine, grits, hominy,
carmel coloring, and fritos.
..Cereals usually contain wheat or corn and are high in starch. Check
before using. Oatmeal may be used occasionally -- see Non-recommended
list.
..Regular bread, crackers, matzos, potato chips, & pretzels.
.. Cakes, pastries, pie candies, chewing gum, cashews, chocolate, and jello.
..Dried peas and beans (except two or three in the soup)
.. Dates, raisins, figs, and other dried fruits.
..Coffee, strong tea, postum, ovaltine, cocoa, prine, and grape juices.
..Caffeinated drinks, and other sweet soft drinks.
..All alcoholic beverages, narcotics, drugs which act as stimulators or
depressants, and tobacco products.
..MSG (monosodium glutamate).

The next items are questionable for the following reasons:

1. Protein bread, as well as BeBole's products contain wheat flour or
gluten flour. The wheat products may be very harmful to certain
individuals. For most hypoglycemics there is no such thing as a little bit of
wheat, and this includes wheat germ.

2. Some doctors say that caffeine should be avoided like the plague.
Decaffeinated coffee and very weak teas contain some caffeine. These
stimulate the adrenal cortex. Some individuals never improve as much as
they should until they give these up.

3. Oatmeal makes some individuals very tired. It is a starch, but seems
less harmful than wheat. Cooking oatmeal in twice the amount of water
required and pouring it through a strainer removes some starch.

4. Numerous individuals report not feeling as well after using artificial
sweeteners. It is suggested that these be used only occasionally if at all.
For information: "Sweetener Dearest" by H.J. Roberts, M.D. also 2
cassettes: "Is Aspartame (NutraSweet) Safe?" FAX (407)832-2400.
Aspartame Consumer Safety Network, (214) 352-4268.

5. MSG causes CRS (Chinese Restaurant Syndrome) when used in
amounts of 1.5g or more. The hypoglycemic-like symptoms which last
about 45 minutes are: general weakness and palpitations, headaches, chest
pains, numbness or burning sensations at back of neck, tightness about the
head, arms and back. (Kwok's disease, New Scientist, 3/6/69) For
information: Jack and Adrienne Samuels, 850 DeWitt Place #20B, Chicago
IL 60611 (312)642-9333.


SAMPLE MENUS

The following menus show the possible carbohydrate allowances for two
days. If one is still hungry, increase fat. A 15 g vegetable (or 15%) should
not be used with a 10g one, or with fruit. Some may not tolerate milk,
herb teas, or other foods without a return of symptoms. Each person is
different. For many, 15g (or 15%) fruit or vegetable are too much
carbohydrate. For other, 10 or 12g fruit or vegetable are too much
carbohydrate. One may be able to tolerate these in half portions.

These menus are general guidelines showing grams of carbohydrate and
protein. You may tolerate less carbohydrate. Normally we do not count
grams of fat.

It is advisable to drink water throughout the day. Chew food thoroughly
to facilitate digestion.
Sample Menus

Breakfast Car(g) Pro(g)

Upon Awakening

1/2 orange 12
or
watermelon 12.8
8" diam. 3/4"

20 min later

2 soft-boiled eggs 2 14
with butter
1/2 C. asparagus 3.4
rose hips tea w lemon
or
1 pork chop 13
1/2 C. green. beans 6
w butter

Snack

1 oz. meat w 8.5
lett. & mayo 1
or
2 T cottage cheese. 5 3.5
carrot sticks
or
1 sardine w 5 6
1/4 med. apple
or
1 T nut butter 4 2.5
mixed w sesame
seed on celery
4 oz milk 6.1 4.5

Lunch

2 oz beef 1 22
w melt. cheese
salad of 1/3 C 9
peas w celery,
lettuce, mayo
4 oz tomato juice 5
1/2 med apple 9
or
4 oz tomato juice 5
1/2 avocado w 16
fish salad; (1/2 cup)
lettuce, mayo
1/2 med. apple 9
herb tea

Snack

few mixed nuts 11 9.5
4 oz milk or
yogurt
or
hard boiled egg w 1 7
lemon salt & pepper

Snack

1/4 C leftover
salad; 1 oz meat 5 4
or
2 T fish salad 2 8

Dinner

2 oz roast 4.4 17
onions & gravy
1 med chd carrot 5.8
1/2 C but zucch 2.5
tossed salad 3
fresh tomato 5
med peach 10
peppermint tea
or
2 oz bkd. chicken 17
1/2 bkd. acrn sq. 14
w butter
spinach w butter 4.3
coleslaw w shredded 5
carrots, sr. cream,
dilut. apple or
pineapple jce.
peppermint tea

Snack

1 oz chees in 2 7
cabbage leaf
or
1 oz. chicken w cel. 2 8.5
and mayo.
club soda in 2 t. 4.5
froz orange jc

Snack

1 oz pt roast 1 8
tossed salad
or
1 scrambled egg w 1 14
butter. 1 sl. cheese

Total 90.7-97.1 95-97

If wakeful at night: Any previous snack

Food Analysis

The following lists show the number of grams or percent of carbohydrate in
an average serving of about 1/2 cup. A one-half cup portion weights about
100g.

Fresh Fruits

7 g

avocado, cantaloupe, Casaba melon, honeydew, lemon, olives, rhubarb,
strawberries, watermelon.

10 g

blackberries, boysenberries, cranberries, coconut, currants, dewberries,
grapefruit, oranges, peaches 9.7g, pineapple, red raspberries, limes,
tangerines, canned-waterpack: (fruit cocktail, gooseberries, greenage
plums, Italian purple plum, 11.9g)

15 g

apples 14.5
apricots 12.8
black raspberries
grapes-slip skin

over 15 g

pears 15.3
Loganberries
sweet red cherries 17.4
bananas 22
fresh figs 20
grapes, adherent
skin 17
mangos 16.8
nectarine 17
persimmons
Japanese 20
native 33.5
pomegranate 16.4
plums, Damson 17.8
fresh prune 19.7

Vegetables - Number of grams are for Cooked vegetables except for salad
type like celery, cabbage, onions, etc.

3-4 g

asparagus, cauliflower, celery, chard, Chinese cabbage, cucumbers,
eggplant, lettuce, mustard greens, rhubarb, sauerkraut, spinach, summer
squash, radishes, turnip greens

5-7 g

carrots (cooked), beets, broccoli, cabbage, collards, dandelion greens,
fennel, kale, okra, onions (cooked), peppers, pumpkin, snap beans,
tomatoes, turnips

10-12 g

carrots (raw), celery root, artichoke, onions (raw), soybeans, peas (edible
pod-9.5, frozen-11.8), rutabagas, 8.2, squash (hub-11.7)

15-20 g

acorn squash 14
butternut 17.5
cowpeas 20
Jerusalem arti-
chokes, raw 16.7
lima beans
canned 18
frozen, baby 22.8
frozen Ford. 19
parsnips 15
peas, canned
regular 15-16
dietary 13-14

Note: Summer squashes include yellow, zucchini, scallop and spaghetti
varieties

Beverages and Juices Measured in grams of carbohydrate per 1/2 Cup

5 g

coconut milk, soy milk, soy soup, sauerkraut juice, tomato juice, vegetable
juice, V-8 juice

10 g

blackberry juice, carrot juice, lemon juice, lime juice

actual grams

apple juice 14.8
apricot juice 18.2
grapefruit juice 13
orange juice 13
pineapple juice 16.8
tangerine juice 13
skim milk 6.1
whole milk 5.9

A scale measuring grams is ideal for counting carbohydrates. A small
postal scale is also very useful. 3 1/2 oz = 100 grams.

Protein Foods in Grams per oz

kidney 9 1/2
chicken 8 1/2
turkey 8 1/2
beef 8 1/2
calves liver 8 1/2
pork 8
veal 8
lamb 7 1/2
beef liver 7 1/2
tuna 8
blue fish 7 1/2
croaker 7
shad roe 7
shrimp 7
sardines 7

2 oz protein - about the size of a deck of cards

Nuts and Seeds
Per Oz = 2 T

Listed here in order of overall value to THE DIET with percentage of
carbohydrates and proteins:

Seeds Carbohydrate (g) Protein (g)

sunflower 5.6 6.8
sesame 4 6
pumpkin 4.2 8.2

Nuts

almonds 6 6
pecans 4 2.6
brazil 3 4
filbert 4.8 3.6
Coconut
dried & unsweetened 6.5 2
fresh 2.6 1
pistachio 5.5 5.5
Cashew 8.2 4.8
peanuts 7.5 6
peanut butter 7.5 6
Tahini (sesame seed butter) 6 4

Potassium-Rich Foods

The salt allowed on THE DIET requires that potassium foods be included
daily. We give here in milligrams the potassium content of some foods in
portions of 1/2 cup, or 3 1/2 oz or 100 grams. Most fruits and vegetables
contain potassium, but these are some of the highest:

Almonds 773
Avocados 604
Bananas 370
Beef, cooked 370
Brazil nuts 715
Chicken, cooked
light meat 411
dark meat 321
Cod, cooked 407
Flounder 587
Filberts 704
Haddock 348
Halibut 525
Liver, beef 380
Liver, calf 453
Liver, pork 395
Milk, fresh 144
Milk, dried skim 1,725
Peanuts, roasted 701
Pecans 603
Pistachio nuts 972
Rabbit 368
Rockfish 446
Salmon 361
Sardines 590
Shad 377
Soy flour 1,660
Squash, winter baked 461
Sweetbreads 433
Tomato puree 426
Turkey,
light meat 411
dark meat 398
Veal 500
Walnuts 450
Weakfish 465

Restaurant suggestions: hamburgers, cheeseburgers (without bun); chef's
salad, vegetable salad, fish or chicken salad; plain vegetables in butter;
baked or broiled fish or meat, (if breaded -- remove breading). Do not
neglect to drink water throughout the day. Sip in small amounts at
mealtime.


A Diet for Living With Hypoglycemia
Phase II


There comes a time when hypoglycemics can become less strict with their
diet and use more carbohydrates. This occurs at about six months for
some. For others, it may take a year or longer. But during this entire time,
everyone on the basic diet is encouraged to carefully try some small
amounts of the 20% vegetables or a little extra fruit, both as a test for
carbohydrate tolerance, and in getting the body gradually adjusted to a
good-sense general diet.

Apparently some people think the basic diet is "forever". The part that is
forever is the exclusion of sugar, refined flour, drugs, and any man-made
and man-changed food. It appears to be a fact that we can never return to
our former ways, according to reports of members who have tried over a
period of 28 years. What stabilized hypoglycemic can do is change their
diet to what seems best for them.

What foods can now be carefully tried? Dried beans, white potato, fresh
corn, brown rice, other grains such as millet, barley, amaranth, quinoa,
bananas, grapes, sweet potatoes, honey, blackstrap molasses, a little more
fresh fruit. At first we work them in gradually, and eventually uses some of
them every day, and during this period keep notes about any symptoms. A
physician suggests that we allow five days to elapse after testing a food in
order to allow the body to eliminate completely the food tested before
eating another "test" food. For example, potatoes one day, dried beans the
fifth day after that, brown rice the fifth day after that, then on the same time
schedule, fresh corn (1/2 ear), oatmeal, whole rye crackers or bread, etc.
In this manner, one will not clutter up the system with a food which tends
to cause a problem. The items which are most likely to cause problems are
the grains, wheat being the most likely and brown rice the least. (In
addition, wheat and cow's milk intolerance appear to occur together.)
Then again, oats may be disastrous for some. Each grain should be tested
for reactions as indicated above which is a way of determining what you
can and cannot tolerate.

One item to avoid is fructose, not the fructose in fresh fruit which is
present in small amounts and balanced with other nutrients, but the
powdered fructose which is highly concentrated and used as a sweetener.
Nutritionists report that it must be converted to glucose by the liver which
converts some glycogen for storage, but most is released into the blood
stream as glucose which not only raises the blood sugar too quickly, but
also increases the levels of triglycerides (blood fats). It also produces more
fat in the liver, and other unhealthy effects. Artificial sweeteners have been
found not to be tolerated well by hypoglycemics.

When searching for menu and recipe ideas, many recipes can be found in
ordinary cookbooks at the library. Just leave out items in the recipes which
are not permissible in your diet and substitute another food which is. For
thickening use potato flour, barley flour, arrowroot flour, oat flour or rice
flour. Cream sauce can be made with barley flour or stir in an egg yolk at
the very end and heat briefly.

Recipes to Work Into Your Diet Gradually

- Zucchini sauteed in butter with onion, green pepper, and chopped
tomato. Add a few kidney beans.
- Asparagus omelet with grated cheese. Small boiled potato with skin
butter.
- Sliced raw breast of chicken sauted in butter. Fresh corn (1/2 ear).
- Avocado half filled with cottage cheese, topped with some pineapple
cubes. Add a few seeds: pumpkin, sunflower, sesame, etc. Chew well.
- Saute fish in butter. 1/2 cup brown rice.
- Surprise omelet with asparagus, spinach, or peas. Top with cheddar
cheese.
- Potato soup. Add a coarsely grated potato to 2/3 cup boiling water.
Cook, stirring occasionally for 1 to 2 minutes. Season with butter and salt.
Top with chopped cooked egg.
- Golden oatmeal - stir raw egg in while cooking oatmeal.
- Cold chicken and potato salad or lamb stew with barley or beef stew
with carrots.
- Baking potato, well scrubbed, cut into 4 lengths. Dry with paper towel.
Rub with melted butter. Bake. When browned, slit and insert butter, salt
and sliver of cheese. Easy for kids to eat out of hand.
- Black-eyed peas cooked with sauteed onions. Top with cottage cheese.
- Chili con carne - ground beef, chopped onion, celery, green pepper; add
kidney beans, canned tomato sauce (check labels), thin with water if
necessary. Add brown rice.
- Cold kidney beans combined with minced scallion, chopped dill pickle,
chopped celery, mayonnaise. Or use lima beans - check label for sugar.

For a list of available literature and prices please send a large #10 self-
addressed stamped envelope (55 cents) to:

Hypoglycemia Association, Inc.
18008 New Hampshire Avenue, Box 165
Ashton, Maryland 20861-0165

For information on meetings call:
Recorded message (202)544-4044
in Washington, D.C.


So you think you don't eat much sugar?

Here are the approximate amounts of refined sugar (added sugar, in
addition to the sugar naturally present) hidden in popular foods.

Food Item Size Portion Teaspoons of sugar

BEVERAGES

cola drinks 6 oz. glass 3 1/2
cordials 3/4 oz glass 1 1/2
ginger ale 6 oz 5
highball 6 oz glass 2 1/2
orangeade 8 oz glass 5
root beer 10 oz bottle 4 1/2
Seven-Up 6 oz glass 3 3/4
soda pop 8 oz bottle 5
sweet cider 1 cup` 6
whiskey sour 3 oz glass 1 1/2

CAKES AND COOKIES

angel food 4 oz piece 7
apple sauce cake 4 oz piece 5 1/2
banana cake 2 oz piece 2
cheese cake 4 oz piece 2
choc. cake (plain) 4 oz piece 6
choc. cake (iced) 4 oz piece 10
coffee cake 4 oz piece 4 1/2
cup cake (iced) 1 6
fruit cake 4 oz piece 5
jelly roll 2 oz piece 2 1/2
orange cake 4 oz piece 4
pound cake 4 oz piece 5
sponge cake 1 oz piece 2
brownies (unfrosted) 3/4 oz 3
chocolate cookies 1 1 1/2
Fig Newtons 1 5
gingersnaps 1 3
macaroons 1 6
nut cookies 1 1 1/2
oatmeal cookies 1 2
sugar cookies 1 1 1/2
chocolate eclair 1 7
cream puff 1 2
donut (plain) 1 3
donut (glazed) 1 6

CANDIES

average choc.milk bar 1 1/2 oz 2 1/2
chewing gum 1 stick 1/2
chocolate cream 1 piece 2
butterscotch chew 1 piece 1
chocolate mints 1 piece 2
fudge 1 oz square 4 1/2
gumdrop 1 2
hard candy 4 oz 20
Lifesavers 1 1/2
peanut brittle 1 oz 3 1/2

CANNED FRUITS AND JUICES

canned apricots 4 halves & 1 T syrup 3 1/2
canned fruit juices 1/2 cup 2
canned peaches 2 halves & 1 T syrup 3 1/2
fruit salad 1/2 cup 3 1/2
fruit syrup 2 T 2 1/2
stewed fruits 1/2 cup 2

DAIRY PRODUCTS

ice cream 1/3 pt (3 1/2 oz) 3 1/2
ice cream cone 1 3 1/2
ice cream soda 1 5
ice cream sundae 1 7
malted milk shake 10 oz glass 5

DESSERTS, MISCELLANEOUS

apple cobbler 1/2 cup 3
blueberry cobbler 1/2 cup 3
custard 1/2 cup 2
french pastry 4 oz piece 5
fruit gelatin 1/2 cup 4 1/2
apple pie 1 slice (average) 7
apricot pie 1 slice 7
berry pie 1 slice 10
butterscotch pie 1 slice 4
cherry pie 1 slice 10
cream pie 1 slice 4
lemon pie 1 slice 7
mince meat pie 1 slice 4
peach pie 1 slice 7
prune pie 1 slice 6
pumpkin pie 1 slice 5
rhubarb pie 1 slice 4
banana pudding 1/2 cup 2
bread pudding 1/2 cup 1 1/2
chocolate pudding 1/2 cup 4
cornstarch pudding 1/2 cup 2 1/2
date pudding 1/2 cup 7
fig pudding 1/2 cup 7
Grapenut pudding 1/2 cup 2
plum pudding 1/2 cup 4
rice pudding 1/2 cup 5
tapioca pudding 1/2 cup 3
berry tart 1 cup 10
blancmange 1/2 cup 5
brown Betty 1/2 cup 3
plain pastry 4 oz piece 3
sherbet 1/2 cup 9

SYRUPS, SUGARS, AND ICINGS

brown sugar 1 T 3
chocolate icing 1 oz 5
chocolate sauce 1 T 3 1/2
corn syrup 1 T 3
honey 1 T 3
Karo syrup 1 T 3
maple syrup 1 T 5
molasses 1 T 3 1/2
white icing 1 oz 5

OTHER

White bread 1 slice 1/2
Corn flakes + 1/2 tsp sugar 4 to 8
Hamburger or hot dog roll 3

25.03.2007. 16:58

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