There are two diets for hypoglycemia. Both balance blood sugars. The liberal diet maintains weight. The strict diet is for weight loss. Follow this diet perfectly for 2 months to heal your pancreas.
This diet has been found to decrease FMs/ME/CFS symptoms in those without hypoglycemia. The stabilization of insulin helps promote phosphate excretion.
MEAT and FISH: All meats except cold cuts that contain sugars or dextrose; All fowl and game; All fish and shellfish.
DAIRY PRODUCTS: Eggs; Any natural cheese (bleu, roquefort, cheddar, cream, gouda, swiss, etc;) Cream (heavy and sour;) Cottage and Ricotta (1/2 cup limit per day;) Butter; Margarine.
FRUITS: Fresh coconut; Avocado (limit 1/2 per day;) Cantaloupe (limit 1/4 per day;) Strawberries (limit 6-8 per day;) Lime or Lemon juice for flavoring (limit 2 tsp. per day.)
VEGETABLES: Asparagus; Bean Sprouts; Broccoli; Brussels sprouts; Cabbage (limit 1 cup per day); Cauliflower; Celery Root (celeriac;) Celery; Chard; Chicory; Chinese cabbage (limit 2 cups per day;) Chives; Cucumber; Daikon (long, white radish;) Eggplant; Endive; Escarole; Fennel Bulb; Greens (Mustard, Beet, Collard etc;) Jicama; Kale; Leeks; Lettuce (any type;) Mushrooms; Okra; Olives; Parsley; Peppers (green, red, yellow, etc;) Pickles (dill, sour, limit one per day;) Pimiento; Radicchio; Radish; Rhubarb; Sauerkraut; Scallions (green onions;) Spinach; Squash (yellow or summer only;) String beans (green or yellow;) Snow peas; Soy Beans, Tomatoes (not sauce or paste); Water Chestnuts; Watercress; Zucchini.
NUTS: (limit 12 per day) Almond; Brazil; Butternut; Filbert; Hazel; Hickory; Macadamia; Pecan; Pistachio; Sunflower seeds (small handful); Walnut.
DESSERTS: Sugar-free Jell-O with NutraSweet; Custard (made with cream and artificial sweetener.) DRINKS Club soda; Decaffeinated coffee; Decaffeinated tea; Caffeine-free diet sodas and drinks such as Crystal Light.
CONDIMENTS and SPICES: All herbs and spices including seeds (fresh or dried); All imitation flavorings; Horseradish; Sugar-free sauces such as Hollandaise, Mayonnaise, Mustard, Ketchup; Sugar-free salad dressings; Oil and Vinegar (all types;) Worcestershire sauce.
MISCELLANEOUS: All fats; Caviar; Tofu.
LIBERAL DIET: Add the following foods to the strict diet:
FRUIT: (limit: one piece of fruit every four hours. No fruit juices.) Apples; Apricots; Blackberries (1/2 cup limit;) Blueberries (1/2 cup limit;) Boysenberries; Casaba melon (1 wedge limit;) Grapefruit; Honeydew melon (1 wedge limit;) Lemons; Limes; Nectarines; Oranges; Papaya; Peaches; Pears; Plums; Raspberries; Strawberries; Tangerines; Tomato juice; Tomato sauce or paste; V8 Juice.
VEGETABLES:(remove limits from strict side) Add: Artichokes; Beets; Carrots; Onions; Peas; Pumpkin; Winter squash; Hubbard squash; Turnips; Rutabagas, Spaghetti squash. NUTS—(remove limits from strict side) Add: Cashews; Peanuts; Soy Nuts.
DAIRY PRODUCTS: Whole, Non-fat, Low-fat milk and buttermilk, unsweetened yogurt, unsweetened nut milks DESSERTS Sugarless diet puddings (1/2 cup a day limit)
BREADS: Three slices a day of sugar-free white, whole wheat, sourdough or light rye. No more than two slices at one time. You can also have 3 small servings of sugar-free crackers.
MISCELLANEOUS: Corn tortillas (2 only per day;) Carob powder; Flour (gluten or soy only;) Gravy made with gluten or soy flour only;) Popped popcorn (one cup only;) Sugar-free cereals (puffed rice, shredded wheat, oatmeal etc;) Wheat germ.
Foods to avoid for both liberal and strict diets:
Alcohol in the first 2 months (see Beverages),
Baked beans, Refried beans, Lima beans
Black-eyed peas (cow peas)
Pasta (all types)
Flour Tortillas, Tamales.
Sweets of any kind: Dextrose, maltose, sucrose, glucose, fructose, honey, high fructose corn syrup, molasses, cane or brown rice syrup, caloric sweeteners, agave and starches..
Lunch meat (except turkey)
Egg whites -Egg Beaters
Nuts -dry roasted
Oil-canola or olive
This diet is not meant to be used to make a medical diagnosis. Please consult your own physician before making any changes to your current diet, medications or treatment. Prior to commencing any diet R. Paul St. Amand M.D. recommends a basic work-up that includes a thyroid test, blood count, blood glucose screening and testing for any conditions that may mimic blood sugar abnormalities.
DR ST AMAND SAYS THAT FIBRO PATIENTS WITH HYPOGLYCEMIA ARE HIS SICKEST PATIENTS AND LITERALLY HAVE TO EAT THEIR WAY TO WELLNESS. http://www.fibromyalgiatreatment.com/hypoglycemia.html
If you find that you are hypoglycemic or carbohydrate intolerant, you only need to follow this diet plan for 2 months in order to stabilize blood sugar levels. There are two hg diet food plans. The liberal diet is for maintaining weight. The strict diet is for weight loss. Both diet plans stabilize blood sugar equally effectively.
If you feel that you need to lose weight, consider starting on the liberal diet, which provides more food choices and can make it easier to adjust to a new way of eating. You can always switch to the strict diet later to begin weight reduction. Weight loss is also possible on the liberal diet.
If you need to gain weight, eat foods from both the strict and liberal diets. Eat nuts, nut butters, full fat dairy, a piece of fruit every four hours, the limit of 3 slices of bread and 2 corn tortillas per day. Add heavy cream to decaffeinated coffee, protein shakes and sugar free-caffeine free hot chocolate. Top foods with sour cream. If your weight continues to decline, Dr Congdon advises adding one serving of brown rice per day. After two months, you can begin adding higher calorie foods back into your diet. If you are losing too much weight, see your doctor.
Once sugar, starch, alcohol and caffeine have been completely eliminated from your diet, the 3 week period of eating only the foods on Dr St Amand’s hg diet foods list to see if you are hypoglycemic begins. If you have a reduction in symptoms during the first 3 weeks, you are hypoglycemic or carbohydrate intolerant. Remain on the diet for another 5 weeks to heal your pancreas and stabilize your blood sugar levels.
There are a couple of ways to eliminate sugar, starch, alcohol and caffeine. They can be stopped all at once, which can lead to severe withdrawal symptoms or by reducing the daily intake for milder withdrawal symptoms. I recommend you consider taking one week to eliminate each one. Once you are no longer consuming sugar, starch, alcohol and caffeine, you can begin the HG diet.
HG DIET MEAL IDEAS
This is merely a guide to help get you started. More foods are available on the hg diet foods list. When reading food labels you only need to pay attention to the amount of sugar.
Zero sugar is the best. Some foods have naturally occurring sugar, such as dairy, fruits and vegetables (including canned). For those foods, look for “no sugar added.” Pay particular attention to the word “or” with fruits and breads. You cannot consume all of them. You need to choose between them.
Scrambles or omelette combinations
Add a side of fruit. Choose 1 of the following:
Add a side of sugar free toast (liberal diet only). Three piece per day limit and no more than 2 pieces at one meal:
Yogurt, unsweetened with ½ c blueberries (liberal diet only)
Breakfast burritos in cheese wraps
Buy Folio Cheese Wraps (available at Walmart and on Amazon)
Make your own cheese wrap:
Modified from Hip2keto
3 slices cheese per wrap
Melt 3 cheese slices in a skillet over medium low heat.
Pour onto parchment paper and spread into a circle with a wooden spoon.
Cool and fill or refrigerate.
Optional: Top with sour cream and chives
(limit 1/2 cup both strict and liberal diets)
Side of fruit
1 cantaloup wedge (strict)
Top with fruit
½ cup blueberries or ½ cup blackberries or peaches (liberal diet only)
Sugar free cereals (liberal diet only)
Preheat oven to 350 degrees
Buy pre-sliced chicken breasts or slice them into strips yourself.
TIP: Save extra chicken tenders to cut up and use in salads.
A sugar free bun is allowed on the Liberal diet. Only 2 slices of bread per meal and no more than a total of 3 slices per day.
Not using bread? Try these burger topping ideas:
Prefer veggie patties? Check ingredients for fillers that are not allowed such as rice.
Quesadilla with corn tortillas ( 2 corn tortillas per day on liberal diet only)
Cheddar and/or jack cheese, sugar free salsa, sour cream, cilantro.
Cheese Wraps (liberal and strict diets)
Use deli lunch meat only (Processed packaged meat is high in sugar and can raise cholesterol).
¼ c avocado
Dairy Intolerant? Use the deli lunch meat as a wrap substitute.
Place 6 eggs in a saucepan.
Fill with water to cover the eggs and heat on medium high.
Bring to boil and keep at a rolling boil for 7 minutes.
Turn off heat and let sit in hot water for another 7 minutes. (It’s still cooking)
Line sink with paper towels.
While the egg is still warm, tap and roll it on the counter.
Hold and gently squeeze egg under running water to saturate the space between egg and shell for easy shelling.
Peel shell onto paper towel for easy clean up.
Rinse and chop eggs.
Place in a large storage container.
Stir in 3 tablespoons sugar free mayonnaise, 1 teaspoon mustard, salt, pepper and paprika to taste.
For a slightly different flavor, add green onions, a squeeze of lemon (only 2 teaspoons per day on the strict diet) and a spoonful of dijon.
Serve on sugar free bread (liberal) or over a bed of lettuce, topped with sugar free dressing (liberal and strict).
If you're too tired to cook, you can always have dinner leftovers for lunch.
10 minute snacks
Great for lunch, snacks and dinner. With your imagination, salads can be flavorful with endless possibilities. All lettuce is hg approved.
Sugar free dressing: BoltHouse Farms, Walden Farms, Skinnygirl and Primal Kitchen.
NO alcohol the first 2 months. After that, you may be able to tolerate 1 alcoholic beverage per day. Hard alcohol, such as vodka, gin, rum, and whiskey, contain 0 carbs and 0 sugar.
CONSIDER DOUBLING YOUR RECIPES AND FREEZE A PORTION FOR LEFTOVERS FOR WHEN YOU ARE TOO SYMPTOMATIC TO COOK.
FOR HG DIET RECIPES
How to add foods back in your diet
Once you have followed the hg diet perfectly for 8 weeks, you can begin adding in foods that are still on the low glycemic index. For example, instead of adding white rice, add brown rice or quinoa instead.
What low carb foods have you missed the most over the past two months? Choose one food or ingredient and add it back into your diet once only.
If you do not become symptomatic within 48 hours, you are tolerating it. You can repeat the process with another food or ingredient, tracking your symptoms.
If you were following the strict diet, consider adding in foods from only the liberal diet before adding foods that are not on Dr St Amand's foods list.