Managing 3Pm Blood Sugar Slump On Keto

Low blood sugar, or hypoglycemia, is a condition where blood sugar levels drop below 3.9 mmol/L (70 mg/dL). While it is more common in people with diabetes, it can also occur in non-diabetics, especially those on low-carb diets such as keto. Symptoms include dizziness, fatigue, and difficulty concentrating. To prevent low blood sugar on keto, it is important to understand how the diet affects blood glucose levels and take proactive measures.

Eat small amounts of carbohydrates

If you are experiencing low blood sugar on a keto diet, it may be a good idea to eat small amounts of carbohydrates. This is because, when you eat a lot of carbohydrates, your blood sugar levels spike, prompting your pancreas to release insulin, which drives your blood sugar down. Eating small amounts of carbohydrates can help you avoid this spike and subsequent crash.

It's important to note that, when experiencing hypoglycaemia, you should aim to eat foods that are easily absorbed and will raise your blood sugar levels quickly. While it may seem counterintuitive, this means that you should avoid foods containing protein or fat, such as chocolate, candy bars, ice cream, cookies, crackers, and bread. Instead, opt for foods that are high in glucose, such as candies, honey, jam, jelly, sugar in water, fruit juice, regular soda, or glucose tablets.

If your blood sugar is less than 70 milligrams per decilitre (mg/dl), eat 15 to 30 grams of carbohydrates, wait 15 minutes, then recheck your blood sugar. If it is still less than 100 mg/dl, take another 15 grams of carbohydrates and retest your blood sugar in another 15 minutes. Repeat this process as necessary.

It's worth noting that low-carb diets are often recommended for people with type 2 diabetes or prediabetes. However, hypoglycaemia can occur in people following a keto diet, especially if you have been on the diet for an extended period and your glucose stores in the liver are low. If you are experiencing hypoglycaemia, it may be a good idea to consult a healthcare professional, who can advise you on how to adjust your diet or medication to maintain stable blood sugar levels.

Consume more fibre

Fibre is an important part of any diet, keto or otherwise. It's often lacking in keto diets, which are usually high in fat and low in carbohydrates. However, it's important to remember that not all sources of carbohydrates should be ruled out, as fibre is a type of carbohydrate that brings many health benefits.

The US Food and Nutrition Board recommends a minimum daily fibre intake of 25 grams for women and 38 grams per day for men. The USDA’s 2020–2025 Dietary Guidelines for Americans set a goal of 28 to 34 grams of fibre a day, depending on age and sex.

Fibre, or roughage, is the portion of plant foods that are not broken down and absorbed by your digestive tract. Instead, it passes through your system and keeps you regular by softening and adding bulk to your stools. It also has benefits beyond bowel movements, such as feeding the good bacteria in your gut, aiding healthy digestion, and improving nutrient absorption.

• Avocados: Half an avocado contains 1.4 net carbs and 5 grams of fibre. They are also high in healthy fats and can be added to salads, omelettes, or guacamole.
• Chia seeds: One ounce of chia seeds offers 9.6 grams of fibre and 2.2 grams of net carbs. They can be mixed with liquid to make chia seed pudding or sprinkled on smoothies, oatmeal, eggs, or salads.
• Nuts: Pecans and almonds are good choices, as they are low in net carbs and offer a good amount of fibre. They are also a great source of healthy fats and can be enjoyed as a snack or added to sweet or savoury recipes.
• Flax seeds: Two tablespoons of ground flax seeds provide 4 grams of fibre and 0 grams of net carbs. They are a good source of omega-3 fatty acids, fibre, and antioxidants. Flax seeds can be ground and added to baked goods or sprinkled on yogurt or salads.
• Vegetables: Collard greens, broccoli, asparagus, spinach, kale, and other leafy greens are high in fibre and low in net carbs. They can be sauteed, steamed, or added to soups or salads.
• Artichokes: A medium-sized fresh artichoke provides 6 grams of fibre and 6 grams of net carbs. They can be grilled, baked, or steamed and served with a creamy dipping sauce. Canned or jarred artichoke hearts are also a convenient option.
• Berries: Blackberries and raspberries are lower in net carbs and higher in fibre compared to other fruits. They can be enjoyed fresh or frozen and added to desserts, smoothies, or yogurt.
• Coconut: Unsweetened shredded coconut is a good source of fibre, providing 7 grams of fibre and 3 grams of net carbs per half-cup. It can be enjoyed as a snack or added to Greek yogurt or baked goods.

Exercise less intensely

If you are experiencing low blood sugar symptoms at 3 pm while on a keto diet, it may be a good idea to exercise less intensely. When you start a ketogenic diet, your body is still adjusting to burning stored fat instead of carbohydrates for fuel. This transition period can last from one to three weeks, and during this time, it is recommended that you go easy on exercise until your body has adapted to the diet.

During the first few weeks of a ketogenic diet, you may experience what is known as transient hypoglycemia. This occurs when you drastically reduce your carbohydrate intake, and your body has not yet had time to create the enzymes or metabolic state to burn internal fat stores for fuel. As a result, you may feel symptoms of low blood sugar, even though your blood sugar readings may still be in the normal range.

To manage this, it is advisable to reduce the intensity of your workouts. Instead of strenuous exercise, opt for light activities such as walking, yoga, or swimming. This will help your body adjust to the new diet without putting too much strain on your energy levels. Additionally, make sure to listen to your body and adjust your exercise routine accordingly. If you feel fatigue or shakiness, reduce the intensity or duration of your workout.

It is also important to note that combining exercise with a ketogenic diet can be beneficial in controlling blood sugar levels and reducing insulin resistance. However, if you are on a keto diet and experiencing low blood sugar symptoms, it is crucial to adjust your exercise routine to a more manageable level. Once your body has fully adapted to the diet, you can gradually increase the intensity and duration of your workouts.

By exercising less intensely during the initial phase of your keto diet, you can help your body adjust to using fat as its primary fuel source while also managing your blood sugar levels effectively. Remember to always consult with your healthcare provider before making any significant dietary or exercise changes, especially if you have any health concerns or are taking medication.

Avoid alcohol

Avoiding Alcohol to Stave Off Low Blood Sugar on Keto

If you're on a keto diet and want to avoid low blood sugar at 3 pm, it's a good idea to avoid alcohol. Alcohol can increase the body's insulin response to food and block the liver's ability to produce glucose, leading to a higher risk of hypoglycemia. Here are some detailed tips to help you avoid alcohol and maintain stable blood sugar levels:

Understand the Risks of Alcohol with Keto

Recognize that drinking alcohol, especially on an empty stomach, can increase the risk of hypoglycemia. Alcohol can disrupt normal glucose homeostatic mechanisms and lead to a significant drop in blood sugar levels. This effect may be more pronounced when combined with a ketogenic diet, as your body is already in a state of reduced carbohydrate intake.

Choose Non-Alcoholic Beverages

When socializing or relaxing, opt for non-alcoholic beverages instead of alcoholic drinks. This can help you avoid the negative impact of alcohol on blood sugar levels. Choose from a variety of non-alcoholic drinks such as mocktails, herbal teas, or sparkling water with a twist of lemon or lime.

Focus on Hydration

Alcohol can be dehydrating, and dehydration can further contribute to low blood sugar. Prioritize hydration by drinking plenty of water throughout the day. Aim for 8–10 cups of water to stay properly hydrated and support your body's natural detoxification processes.

Manage Cravings Strategically

If you find yourself craving alcohol, especially around 3 pm, have a plan in place to manage those cravings. Distract yourself with a walk, a phone call to a friend, or a healthy snack. Keep keto-friendly snacks on hand to satisfy your hunger and help stabilize your blood sugar levels.

Be Mindful of Mixing Alcohol and Keto

If you do choose to consume alcohol, be mindful of the potential risks and take extra precautions. Always drink in moderation and ensure you have food in your system before and after drinking. Avoid drinking on an empty stomach, as this can exacerbate the impact on blood sugar levels.

Remember, maintaining stable blood sugar levels is crucial for your overall health and energy levels. By avoiding alcohol, you can help prevent hypoglycemia and enjoy the benefits of your keto diet without compromising your well-being.

Take glucose tablets

If you are experiencing low blood sugar at 3 pm while on a keto diet, taking glucose tablets is a quick and effective way to raise your blood sugar levels. Here are some detailed instructions and considerations regarding taking glucose tablets:

• Dosage and Timing: The recommended dosage of glucose tablets to raise your blood sugar is 3 to 4 tablets, which is equivalent to about 15 grams of carbohydrates. Chew and swallow the tablets as directed, and allow them to be absorbed by your body.
• Frequency: If your blood sugar levels remain low (below 70 mg/dl) after the initial dose, you may need to take another dose of glucose tablets after 15 minutes. Re-check your blood sugar levels after this waiting period. If they are still below 100 mg/dl, take another 15 grams of carbohydrates, which could be another dose of glucose tablets.
• Convenience: Glucose tablets are easy to carry around and can be purchased at most stores in the diabetic supplies section. It is a good idea to have them on hand, especially when starting a ketogenic diet, as they provide a quick way to raise your blood sugar levels when needed.
• Comparison to Other Carbohydrates: Glucose tablets are designed to raise your blood sugar levels rapidly. While other carbohydrates like candies, juice, or honey can also be used, they may not increase your blood sugar as quickly as glucose tablets because they contain protein or fat.
• Considerations: While glucose tablets are an effective way to treat low blood sugar, they are not a substitute for a well-balanced diet. To manage your blood sugar effectively, it is important to work with your healthcare provider to determine the appropriate diet and medication plan for your specific needs.
• Precautions: Taking too many glucose tablets or combining them with certain medications can lead to excessively high blood sugar levels. This may be dangerous, especially for individuals with diabetes. Always consult your doctor or healthcare provider before incorporating glucose tablets into your diet, especially if you have an underlying medical condition.

Frequently asked questions