Monitoring your blood sugar is an essential component of diabetes management. But no matter how closely you monitor it, fluctuations are bound to happen every now and then.
When your blood sugar gets too low, quickly correcting it can help you avoid unpleasant symptoms and a trip to the hospital.
Here’s what to eat when your blood sugar is low, along with tips that can help you avoid these fluctuations in the future.
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Find a clinicHow low is “low” blood sugar?
The medical term for low blood sugar is hypoglycemia. It occurs when your blood glucose level drops below a healthy level. Low blood sugar is defined as a blood glucose level under 70 milligrams per deciliter (mg/dL).1
What to eat when blood sugar is low
When your blood sugar is low, you want foods that can quickly bring it back to a normal level. Fast-acting carbohydrates are some of the best options. These carbs are typically digested more quickly by the body.
Honey, hard candies, and sodas are examples of foods that can raise your blood sugar quickly.2
The “15-15 Rule”
Doctors recommend following the 15-15 rule when your blood sugar is below 70 mg/dL. This approach involves eating or drinking 15 grams of fast-acting carbs, then waiting 15 minutes for the carbs to take effect.2, 3
After 15 minutes have passed, check your blood sugar level again. If it’s still below 70 mg/dL, eat another 15 grams of carbs, then check your blood sugar again in 15 minutes. Repeat these steps until your blood sugar level is back within a normal, healthy range.2, 3
Young children with low blood sugar—particularly infants and toddlers—may not need the full 15 grams of carbs.2 Your doctor can recommend the right amount based on your children’s age and health status.
Best foods to raise blood sugar quickly
Beans, fruits and chocolate may contain carbs, but they work too slowly to be helpful in treating hypoglycemia. The best foods for low blood sugar are typically sweet foods that the body can absorb and digest quickly.
Here’s what to eat when blood sugar is low 2,3,4:
- ½ cup (4 oz) of juice (such as apple, grape or cranberry)
- ½ cup (4 oz) of regular soda
- 1 tbsp of sugar, honey or syrup (maple or corn)
- 1 tube of glucose gel containing 15 grams of carbs
- 3 to 5 glucose tablets (follow instructions and verify carb amount)
- Hard candies, jellybeans or gumdrops (check nutrition label to verify carb count)
- Dried fruits, such as raisins and dried apricots
As an extra precaution, read all instructions (for glucose gel and tablets) and nutrition labels (for juice, sodas and candies) to make sure you’re getting 15 grams of carbs.
If your blood sugar dips below 55 mg/dL, the 15-15 rule may not be able to treat it.1 If this happens, you may need an injectable glucagon kit, which is typically available by prescription.
If you do not have a glucagon kit, seek medical treatment right away, as any blood sugar level below 55 mg/dL is considered severely low and a true emergency.
What to eat after your blood sugar is back to normal
When your blood sugar has risen to a normal level above 70 mg/dL, eat a healthy snack or meal right away. This helps prevent your blood sugar from dropping again.1, 3
If your next meal is more than an hour away, eat a piece of fruit or a light snack high in protein and carbs, such as cheese and crackers.3
If it’s time for breakfast, lunch or dinner, follow the plate method for a healthy, balanced meal5:
The plate method:
- Fill half your plate with non-starchy vegetables, such as broccoli and leafy greens.
- Fill one-quarter with sources of lean protein, such as chicken, eggs or beans.
- Fill the remaining one-quarter with carbs, such as peas and potatoes.
- Drink water, unsweetened tea or another low-calorie drink to go with your meal.
What not to eat when blood sugar is low
Avoid high-fiber, high-fat foods when your blood sugar is low.3 These foods typically take a long time to digest, as high-fat foods tend to slow the body’s absorption of carbs. Foods that fall into these categories may not raise your blood sugar quickly enough within 15 or 30 minutes.
Avoid these foods when blood sugar is low2,6:
- Fruits
- Beans
- Lentils
- Peanut butter
- Nuts
- Chocolate
- Baked goods
- Full-fat dairy (such as ice cream or cream cheese)
- Processed meats
- Fried foods
- Coconut oil
Your doctor can also give you a list of foods to avoid when you have hypoglycemia.
Common causes of low blood sugar
Low blood sugar can be caused by a variety of factors. Anyone can be affected by hypoglycemia—not just people with diabetes.1
Risk factors for low blood sugar include1:
- Having type 1 diabetes
- Using insulin or other diabetes medications (sulfonylureas and meglitinides are linked to hypoglycemia)
- Being 65 or older
- Having a history of hypoglycemia
- Having other conditions, such as heart disease, kidney disease or dementia
Certain behaviors may also contribute to low blood sugar. These behaviors include1:
- Not consuming enough carbs. Carbs can help regulate your blood sugar.
- Fasting. Fasting for any reason can trigger hypoglycemia—especially when also taking diabetes medication.
- Doing high-intensity or strenuous exercise. Exerting yourself beyond your current activity level can lower your blood glucose for up to 24 hours afterward.
- Drinking alcohol on an empty stomach. Alcohol can cause blood sugar levels to fluctuate, and may even mask early symptoms of hypoglycemia.
- Being sick. Infections and illnesses can often affect your appetite or ability to eat, which may lower your blood sugar level.
Tips to prevent low blood sugar
If you are living with diabetes, it helps to be prepared for major swings in blood sugar at all times. Knowing what to do and what to expect when blood sugar drops too low can help you stay safe and avoid a hospital visit.
Check your blood sugar level often
Use a blood glucose meter or a continuous glucose monitor (CGM) to stay on top of your blood sugar levels. Checking your levels regularly lets you know whether your blood sugar is too high, too low or within a healthy range.1 Your doctor can teach you how to use these devices properly to gain accurate readings.
Track your medication doses
Some diabetes medications—such as insulin and meglitinides—contribute to low blood sugar.7 Other medications lower blood sugar as a side effect, such as beta-blockers, pain relievers and drugs for heart arrhythmia.7
Use your medications properly and track your doses to reduce your risk for drug-induced hypoglycemia. Talk to your doctor if you think your current medications may be contributing to your symptoms.
Develop a healthy diabetes meal plan
Use the plate method at all times when preparing your meals. This helps ensure you’re eating enough of the right foods that support healthy blood sugar management.1 Also, be sure to keep the right foods on hand for times your blood sugar drops below 70 mg/dL.
Be safe when exercising
When you plan on exercising, check your blood sugar level before, during and after each workout. This helps determine whether your medication doses or carb intake should be adjusted for the sake of preventing hypoglycemia.1 For example, if your blood sugar is too low before a workout, you can eat a light snack to avoid symptoms.
Work closely with your provider
Diabetes isn’t a one-size-fits-all treatment—your doctor can create a personalized diabetes treatment plan just for you. Mention any concerns to your doctor so your treatment plan can be adjusted as needed. Your provider can change your medications or work with you to create ideal nutrition and workout plans that support your health goals.
Special tips for older adults
Older adults living with diabetes can take extra precautions to reduce their risk for low blood sugar. Some symptoms of hypoglycemia (such as shaking and difficulty talking) are highly similar to those of other conditions that affect older adults, and therefore should be monitored more closely.1
Tips for older adults who want to avoid low blood sugar:
- Know the symptoms of hypoglycemia. This helps you determine whether symptoms are due to low blood sugar or another condition. Symptoms typically include1:
- Shaking or jitteriness
- Hunger
- Fatigue or extreme tiredness
- Dizziness
- Confusion
- Irritability
- Rapid or unsteady heart rate
- Headache
- Vision changes
- Difficulty speaking clearly
When to seek medical help
Low blood sugar can often be managed using the 15-15 rule and with fast-acting carbs that can raise your levels quickly. However, there may be instances when medical help becomes necessary.
Seek medical attention for low blood sugar if any of the following occur:1
- Your blood sugar dips below 55 mg/dL and a glucagon kit was used.
- You have a seizure.
- The 15-15 protocol isn’t raising your blood sugar level.
- You lost consciousness.
- You experience frequent episodes of low blood sugar.
- You have another condition with similar symptoms.
- You need help with managing your diabetes medications.
Fluctuations in blood sugar levels are normal when you have diabetes, but dealing with hypoglycemia regularly isn’t.
See your doctor if you have concerns about your symptoms or need more help with managing diabetes. Your doctor can talk to you more about what to eat when blood sugar is low and work with you to find the right solution.
Contact WellMed today at (888) 781-WELL or visit our website to find a doctor near you.
Resources
- 1. National Institute of Diabetes and Digestive and Kidney Diseases. (2021, July). Low Blood Glucose (Hypoglycemia). https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/low-blood-glucose-hypoglycemia.
- 2. Centers for Disease Control and Prevention. (2024, May 15). Treatment of Low Blood Sugar (Hypoglycemia). https://www.cdc.gov/diabetes/treatment/treatment-low-blood-sugar-hypoglycemia.html.
- 3. American Diabetes Association. (n.d.) What to Know with a Low. https://diabetes.org/sites/dpro/files/2025-10/xeris-severe-hypoglycemia-what-to-know-with-a-low-patient-7-14-25-002.pdf.
- 4. American Diabetes Association. (n.d.) Signs, Symptoms, and Treatment for Hypoglycemia (Low Blood Glucose). https://diabetes.org/living-with-diabetes/hypoglycemia-low-blood-glucose/symptoms-treatment.
- 5. Centers for Disease Control and Prevention. (2024, May 15). Diabetes Meal Planning. https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html.
- 6. Harvard Health Publishing. (2023, October 7). Handling hypoglycemia. https://www.health.harvard.edu/diseases-and-conditions/handling-hypoglycemia.
- 7. MedlinePlus. (2024, October 27). Drug-induced low blood sugar. https://medlineplus.gov/ency/article/000310.htm.
- 8. Centers for Disease Control and Prevention. (2019, August). Prescription Drug Use Among Adults Aged 40–79 in the United States and Canada. https://www.cdc.gov/nchs/products/databriefs/db347.htm.
