for those of you with hypoglycemia what are your %s for fat/carbs/protein intake?

Answered on August 19, 2014
Created August 11, 2012 at 11:06 PM

I have hypoglycemia and was on very low carb diet until I learned that w only fat and protein thsfe is an insulin spike however smALL. I now eat 30 30 30 more or less. I of course eat every three hours.

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on August 12, 2012
at 02:07 AM

More or less dufus.



on August 11, 2012
at 11:49 PM

30:30:30? What is the other 10%? Booze?

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7 Answers



on August 12, 2012
at 01:04 AM

I used to have severe hypoglycemia. For almost 15 years I followed something close to the Zone Diet with a 30-30-40 ratio of fat/protien/carbs. My hypoglycemia got better for awhile, but then started to slowly go downhill. I was really in bad shape, plus I felt chained to food and eating every 2 -3 hours. It sucked. This eating system did not work for me - too much carb and too much sugar allowed.

I went Paleo about a year ago. After about 4 months, my hypoglycemia was mostly cured. I did it by eating a huge high fat/high protein/low carb breakfast, two moderate-sized meals for lunch and dinner (generally low carb for a total of 40 - 80 carbs per day), and NO snacks after the first three weeks (when the horrible carb "flu" was over). Even if I felt hungry or shaky I kept away from snacks. It was hard, but it worked. I can't express how great it feels to not have to eat every 2-3 hours and have virtually no carb cravings and no acute hypoglycemic symptoms.

Now, I probably get 50-60% of my calories from fat. I also mostly avoid sugar and keep my carb total below 100 grams per day. If I let the carb or sugar load creep up, I start having carb cravings again. If I give into those cravings and really have a carby day, I will start having hypoglycemia symptoms again the following day - usually a complete crash. I've learned that I do best on a low carb diet, but not a very low carb diet - maybe 15% of my calories from carbs.


on May 24, 2014
at 02:15 PM

I was one that couldn't leave the house without a granola bar or some kind of snack but have been paleo for 2 years and rarely have episodes of hypoglycemia anymore. I try to keep my carbs between 50-100, and have found good results by attempting to achieve Chris Kresser's recommendation from Your Personal Paleo Code. My ratio is: 2000 calories, 15% carbs, 30% protein, and 55% fat. When I track it with My Fitness Pal I usually am not close to the protein recommendations but spot on or a little over with the carbs and fat. These recommendations are for a woman trying to regulate blood sugar or lose weight, so there are different percentages for different people. I don't think they are anywhere on the website, but I was able to check the ebook out from the library before I bought it.



on May 24, 2014
at 12:51 AM

I limit my carbs to 20 to 30 g net (about 50 g total) and I NEVER have hypoglycemia any more. I don't even bother counting protein or fat, but I'm not eating a ton of protein--only 60 to 80 g a day, probably.

Eating NO carbs is probably not a good idea if you tend toward hypoglycemia as it forces your body to make some glucose from protein. That's a lot of work and stress for your body, and it sounds like you may overshoot the insulin. But VLC is fine, at least for me. I am SO happy to be off the blood sugar roller coaster. My BG ranges from low 80's to high 90's all day long and I feel great--even keel, no crashes.

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on May 23, 2014
at 05:37 PM

I had terrible reactive hypoglycemia for about 15 years before I started supplementing with 500mcg of biotin a couple times a day. After doing that, I can eat or drink anything with no issues. I suspect that the issue lies with the activity of biotinidase, which recycles a sufficient amount of biotin for most people, but is impaired for whatever reason in many.

One downside is that some people (probably those deficient in zinc) report acne problems when they supplement with it.

Medium avatar

on May 23, 2014
at 12:13 AM

5/75/20 c/f/p 2-3 big meals a day combine with IF works best for me



on August 12, 2012
at 04:38 AM

I don't have severe hypoglycemia but I do notice it from time to time. It was a quite common thing for me before paleo and I even used to carry sugar packets with me sometimes, but now it is quite rare. I'm not chained to food and I usually eat two or three times a day. I have found that as long as I don't make any meal primarily carbs (besides small snacks like fruit) then I very rarely become hypoglycemic. I would estimate that I eat 25% carbohydrate, 30% protein, 45% fat but it varies a lot. Today was high-carb for example, but mostly from fruit, and I have been OK.



on August 12, 2012
at 02:26 AM

Can't tell you because I don't measure anything, but once I eliminated all grains, my overall carb % went down and I added more protein and fat to fill the void. No more hypoglycemia after a few months...not even when I exercise...and I can exercise on an empty stomach these days. In fact, I find it difficult to take in a higher amount (higher compared to what I normally eat) of carbs these days (which I sometimes have to do because I do triathlons)...besides yams, squash and occasional berries, carby foods just don't appeal to me. It's pretty awesome to be free of hypoglycemia...I used to have to carry emergency "bars" in my purse.

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