The 5 Best Foods and Drinks for Low Blood Sugar

Your blood sugar naturally fluctuates throughout the day. If you’re living with diabetes, you know it’s important to keep your blood sugar from getting too high. But hypoglycemia, or low blood sugar, can also harm your health. 

Hypoglycemia develops when your blood sugar falls below a healthy level, usually less than 70 mg/dL. Hypoglycemia causes uncomfortable symptoms. And if left untreated, hypoglycemia can lead to serious medical complications. 

People who aren’t living with diabetes are unlikely to develop hypoglycemia. But if you have diabetes, some medications may put you at risk for developing hypoglycemia. 

It’s important to recognize the symptoms of hypoglycemia so you can take action to bring your blood sugar back to a healthy level. 

Symptoms of hypoglycemia can include:

• Shakiness

• Dizziness

• Fast heartbeat

• Confusion 

• Drowsiness

• Irritability

• Sweating

• Headaches

If you develop symptoms of hypoglycemia, you should try to check your blood sugar to confirm your levels. But if you don’t feel well enough, or don’t have your equipment, you should still take action to raise your blood sugar. Don’t wait. Waiting can lead to worse hypoglycemia. 

The right foods and drinks can help you reverse hypoglycemia quickly. Here’s a list of the best foods and drinks to address hypoglycemia. 

5 foods and drinks for hypoglycemia

Most people can bring their blood sugars back up by eating or drinking. But it’s important to eat or drink fast-acting carbohydrates and follow the 15-15 rule. 

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When your blood sugar is between 55 mg/dL and 60 mg/dL, you want to:

• Eat or drink 15 g of fast-acting carbohydrates. 

• Wait 15 minutes and recheck your blood sugars.

If your blood sugar is still below 70 mg/dL, repeat the steps again until your blood sugar is back to your target range. Once your blood sugar is back in its healthy range, make sure to eat a meal or snack with complex carbohydrates and protein. This will keep your blood sugar in range until your next meal. 

Fast-acting carbohydrates include glucose tablets and glucose gels. There are 15 g of fast-acting carbs in 3 or 4 glucose tablets or 1 tube of glucose gel. But if you don’t have glucose tablets or gel, or prefer to use foods and drinks instead, here are five options that contain at least 15 g of fast-acting carbs.

1. Fruit juice

Fruit juice contains fructose, a natural simple sugar that raises your blood sugar quickly. Drink 4 oz (½ a cup) of fruit juice when you feel symptoms of hypoglycemia. You can try any kind of fruit juice you like best, but avoid options that are low-sugar or use artificial sweeteners. You may also need to avoid orange juice as an option if you have chronic kidney disease since it contains potassium.

2. Soda

Soda contains a lot of added sugar. Normally it’s not the best beverage for health. But it’s helpful if you need to address hypoglycemia. Drink 4 oz to 6 oz of soda to raise your blood sugar quickly. You can choose any brand of soda that you like best. But don’t drink diet or low-calorie sodas since these don’t contain the right amount of sugar.

3. Honey 

Honey contains the simple sugars fructose and glucose, so it can raise blood sugar quickly. You only need to take 1 tbsp of honey to get 15 g of fast-acting carbohydrate. So honey can be a great option if you feel nauseous when you’re hypoglycemic. You can use honey packets or sticks, which are easier to keep on you than a bottle of honey. Just make sure that each individual portion contains at least 15 g (1 tbsp) of honey.

4. Dried fruit

Dried fruits contain a higher amount of fructose per bite than fresh fruit. Like fruit juice, dried fruits can raise your blood sugar quickly. Raisins, craisins, dried apricots, and dried dates are all good options and are available in grocery stores. You can try other dried fruits, too. Make sure you check the nutritional information on the label to see how many pieces of fruit you need to get 15 g of carbohydrates (sugar).

5. Gummy candy

Gummy candy is another helpful source of sugar. Since most gummy candies contain a lot of added sugar, you may not need too many pieces to hit the 15 g mark. You can try any form or brand of gummy candy you like. Some popular options include jelly beans, gummy bears, or Skittles. Just make sure you check the nutrition label to see how many pieces you need to eat to get 15 g of carbohydrates (sugar). 

How can you prevent low blood sugar?

It’s important to prevent episodes of low blood sugar. Here are some steps you can take to prevent hypoglycemia.

Monitor your blood sugar trends

It’s important to regularly monitor your blood sugar using a glucometer or continuous glucose monitor. This will help you identify patterns in your blood sugar ranges so that you know when your blood sugar falls below its target range. 

Write down your blood sugar readings, medication dosages, and meal times. Review this information with your diabetes care team. They may adjust your medications or make other suggestions based on your patterns. 

Keep track of your medication doses

It’s important to keep track of when you take your medications. You may try a tracking app or keeping a log in a notebook. 

Some types of medications, like sulfonylureas and insulin, are more likely to trigger hypoglycemia. Many people need to take multiple medications to manage their diabetes. Combining sulfonylureas with medications like glucagon-like peptide-1 (GLP-1) agonists, such as Ozempic, can also increase the chance of developing hypoglycemia. 

Keeping track of your medications along with your blood sugar levels can help you figure out if you need to change your medication doses or combinations. Keeping track can also help you avoid accidentally taking too much of your medications, which can trigger hypoglycemia. 

Stick with your meal plan

Eating the right amount of carbohydrates, protein, and healthy fat throughout the day can help you avoid episodes of hypoglycemia. It’s important not to skip meals and to eat enough at each meal or snack. 

Talk with your diabetes care team if you need to fast for a medical procedure or blood test. They can help you adjust your diet so you don’t develop hypoglycemia. 

It’s also important to keep in mind that exercise and illness can also affect your blood sugar levels. Touch base with your care team if you’re starting a new exercise plan or you notice any big changes in your blood sugar levels during or after exercise. You should also touch base with your care team if you notice different patterns in your blood sugar levels when you’re sick. You may need to adjust your diet, medications, or both to prevent hypoglycemia. 

When should you get medical care for low blood sugar?

Hypoglycemia is serious and can be life-threatening. Call 911 and get emergency medical care if:

• Your blood sugar will not stay above 70 mg/dL despite following three rounds of the 15-15 rule.

• You cannot eat or drink.

• You’re too weak to act on your own.

• You’re confused or have trouble talking or walking.

• You’ve passed out. 

You also want to make sure your loved ones and caregivers know what to do if you have an episode of hypoglycemia. This will help them act quickly. Make sure they know:

• To call 911 if your blood sugar is low and you’re unconscious or unable to eat or drink

• Where you keep emergency food, drink, or glucose tablets/gel and how much to give you if you’re able to eat or drink

• Where you keep your glucagon emergency kit and how to use it

You may also want to wear a medical alert identification bracelet. This helps other people know what to do if you have an emergency episode while in public. 

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Written by:

Tracy Norfleet, MD, FACP

Dr. Tracy Norfleet is a board-certified Internal Medicine physician, health expert, and physician leader with over 20 years of experience practicing adult medicine. Dual-certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine, Dr. Tracy possesses a wealth of knowledge and expertise in both traditional medical practices and innovative lifestyle interventions for chronic disease management and reversal.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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