For optimal body function it is necessary to maintain a certain blood sugar level, when the blood sugar levels drops below the cut off point of 3.35 mmol/l (millimoles per litre) the condition is known as hypoglycaemia or low blood sugar level.

Hypoglycaemia mainly occurs in people with glucose metabolism defects and can lead to dizziness, sweating, tremor, hunger, loss of energy and other symptoms. If you suffer from hypoglycaemia you need to know how to raise your blood sugar levels in case they drop.

Glucose acts as the main fuel for the body and all the food consumed is eventually converted into glucose. Insulin helps to convert glucose into energy. Carbohydrates, fruit, vegetables, juices and sweets are instant sources of glucose.

How to Raise Blood Sugar Levels

If you haven't had anything to eat or drink for sometime or have done excessive exercise there are chances that your blood sugar levels will drop. In diabetics, an insulin dose without carbohydrate intake can lead to hypoglycaemia. The symptoms of hypoglycaemia appear when the blood glucose levels drop below 3.35 mmol/l or 70 gm/dl.

The most effective and immediate way to raise blood sugar level is to take glucose rich foods. Consuming 15 to 30 grams of carbohydrates can restore the blood sugar level. Here is a list of the best options to eat if the blood glucose levels drop:

1. Beverages

Fresh juice, energy drinks, sports drinks, milk and other juices are ideal for increasing blood sugar level immediately. ½ cup of apple or pineapple juice or ½ cup of milk or any other sweet drink like soda or sports drink contains sufficient amount of glucose to raise blood sugar levels. These are rapidly absorbed and the symptoms get better very quickly.

2. Sweets and Candies

If you know that you are prone to getting low blood sugar levels, always keep some sweets or candies with you. The minute you feel the symptoms, pop some in your mouth for fast relief. Though not a very healthy choice, these are very effective to raise blood sugar levels instantly.

3. Fruit

Another excellent source of instant glucose is fruit. If you feel that your blood glucose level is dropping, you can have a banana, an orange, half an apple, a few grapes or any other fruit you prefer. Fruits contain natural sugars and these get absorbed very quickly, thereby raising blood sugar levels in a quick manner.

4. Glucose Tablets and Gels

Glucose tablets and gels are also very effective in cases of hypoglycaemia and diabetics are advised to keep these with them all the time. They provide instant relief from symptoms and raise blood glucose levels rapidly. Glucose drinks are also widely available.

5. Honey

Honey or any other sweet drink or sauce can be taken for correction of hypoglycaemia.

If you are curious about how to raise blood sugar levels, just keep in mind that all the above mentioned foods are excellent sources of glucose and are very effective. Taking a 15 to 30 grams portion of any of them can increase blood glucose level sufficiently but if it is still low after fifteen minutes of eating any of these, you can take another smaller portion.

How to Avoid Low Blood Sugar Levels

Hypoglycaemia or low blood glucose level can lead to many symptoms and there are certain ways to prevent it. The best thing is to have small frequent meals and have a balanced diet. Skipping meals or doing excessive exercise without proper food intake should be avoided and care must be taken if you are a diabetic or have any other medical condition leading to low blood glucose levels. Here are a few things you can do to prevent a low blood glucose level:

1. Have a Protein Rich Breakfast

Breakfast is the first and definitely the most important meal of the day and skipping breakfast is bad for your health. People who do not take breakfast have higher levels of stress hormones in their blood. These hormones stimulate insulin, and as a result the blood sugar levels drop. Having a nutritious breakfast, especially one containing proteins like egg, sausages and bacon can keep the blood sugar levels stable for longer.

2. Incorporate Healthy Fats in your Diet

Not all fats are bad and recent studies have clearly indicated that a certain amount of fats is required by the body for optimal performance. The body takes longer to breakdown and digest fats as compared to carbohydrates. They provide satiety and you can avoid the nasty cravings and hunger pangs if you incorporate the good fats in your daily diet. All non processed fats like butter, coconut oil, avocado oil, olive oil and egg yolks, etc are good sources of healthy fats.

3. Snack Right

The best way to keep a steady blood glucose level is to have regular meals and if required, to snack on the right foods. Avoid junk food and try to munch on fruit, vegetable sticks, nuts or other healthy snacks.

4. Get Proper Sleep

The body restores and repairs itself during sleep. If you are not having adequate sleep, your blood sugar levels may get disturbed. Stick to a bed time routine and avoid having caffeine just before bedtime. Make sure your surroundings are peaceful and comfortable.

5. Other Tips

These are some simple ways on how to raise blood sugar levels and keep them stable. Follow them to avoid the symptoms of low blood glucose levels.

• Quit smoking.
• Cut back on caffeine.
• Exercise moderately.
• Avoid stress.
• Do not take any medication without discussing with your doctor first.