By | May 15, 2025
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How To Avoid Hypoglycemia When Fasting

Avoiding hypoglycemia (low blood sugar) during fasting is especially important for people with diabetes or anyone prone to blood sugar fluctuations. Here are practical strategies to prevent it while still benefiting from fasting:

🩺 How to Avoid Hypoglycemia When Fasting

🔎 First: Know the Risks

  • Fasting can lower blood sugar, especially if:
    • You take insulin or certain diabetes medications.
    • You have long fasting windows without proper preparation.
    • You’re very active during the fast.

✅ 1. Talk to Your Doctor First

  • Especially important if you have type 1 or type 2 diabetes or are on glucose-lowering meds.
  • You may need to adjust your medication or fasting schedule.

✅ 2. Choose the Right Fasting Style

  • Consider intermittent fasting (e.g., 12:12 or 16:8) instead of prolonged fasts.
  • Avoid very long fasts unless under medical supervision.

✅ 3. Eat a Balanced Pre-Fast Meal

  • Focus on slow-digesting foods that keep blood sugar stable:
    • Lean protein (chicken, eggs, tofu)
    • Healthy fats (avocado, nuts)
    • Complex carbs (brown rice, lentils, oats)
    • Fiber-rich vegetables
  • Avoid sugary or high-carb meals that cause blood sugar spikes and crashes.

✅ 4. Stay Hydrated

  • Drink plenty of water during fasting hours.
  • Electrolyte drinks (unsweetened) may help maintain balance.

✅ 5. Monitor Blood Sugar (if diabetic)

  • Check your blood glucose levels more frequently during fasting.
  • Stop fasting and eat if your blood sugar drops below 70 mg/dL (3.9 mmol/L).

✅ 6. Break Your Fast Safely

  • When breaking your fast, avoid sugary or heavy meals.
  • Start with something light like:
    • A piece of fruit
    • Greek yogurt
    • A small portion of complex carbs and protein

✅ 7. Avoid Intense Exercise While Fasting

  • Light activity is okay, but intense workouts can lower blood sugar too much during a fast.

⚠️ Signs of Hypoglycemia to Watch For:

  • Dizziness or shakiness
  • Sweating
  • Blurred vision
  • Fatigue
  • Irritability
  • Confusion or headache

If symptoms appear, break your fast immediately with a fast-acting carb (like juice, glucose tablets, or a small sugary snack).