We’ve all had those moments of feeling lightheaded, shaky, irritable—and on a desperate hunt for a snack. You probably laughed it off as a nasty bout of “hanger,” but what you experienced might actually have been something deeper: a dip in blood sugar known as hypoglycemia.
The term “hangry” might have a funny ring to it, but if you’ve ever felt that need-food-RIGHT-NOW sensation, you know it’s anything but a joke. (Certainly, the coworker you snapped at would agree.) The phenomenon really comes down to hypoglycemia, when blood sugar drops to abnormally low levels (typically below 70 mg/dL), according to naturopathic doctor Rachel Corradetti-Sargeant, N.D.
And while hypoglycemia is typically associated with people who have diabetes, “reactive hypoglycemia” can affect people without diabetes, too. “This version usually strikes a few hours after eating, especially if that meal was high in refined carbohydrates or sugar,” says Corradetti-Sargeant. Cue the post-lunch slump.
Ahead, more on why hypoglycemia happens and how to stabilize the symptoms.
- ABOUT OUR EXPERTS: Rachel Corradetti-Sargeant, N.D., is a naturopathic doctor. John-Paul Andersen, Ph.D., is a Doctor of Physiology and Pharmacology, and the Chief Science Officer at Phi Health. Sunjya Schweig, M.D., is the founder of the California Center for Functional Medicine. Dana Cohen, M.D., is an integrative medical doctor based in Manhattan.
Your Body On Low Blood Sugar
When your blood sugar drops below normal, your brain doesn’t get the glucose it needs to function optimally. This is the state known as hypoglycemia. “In response, your body releases stress hormones like adrenaline to bring levels back up, triggering symptoms like shakiness, a racing heart, irritability, or a sudden crash in energy,” explains John-Paul Andersen, Ph.D., Doctor of Physiology and Pharmacology, and the Chief Science Officer at Phi Health.
Read More: If You’re One Of These People, You Should Track Your Blood Sugar
While that adrenaline signals your liver to churn out some glucose and stabilize your blood sugar levels, it also basically tells you’re body that you’re in some sort of fight-or-flight situation. In addition to the fun symptoms above, you may also experience anxiety, dizziness, trouble concentrating, and a monstrous desire to eat everything in sight. Inconvenient as it may seem, this response is your body’s built-in safety net, an attempt to restore balance and get the energy you need, stat.
Why Hypoglycemia Happens
Particularly in people without diabetes, sharp drops in blood sugar are caused by lifestyle factors—and usually a combination of a few, the experts say.
As it turns out, there’s no single cause behind a blood sugar crash. In fact, experts explain that it’s often the result of multiple factors working together. Here are some of the most common culprits.
1. Skipping meals or irregular eating
Your body relies on a steady supply of glucose to function, and when you don’t eat regularly, blood sugar can drop too low, warns Corradetti-Sargeant. This is especially common if you skip breakfast, fast, or otherwise go more than four to five hours between meals without a snack.
2. Eating All The carbs But None Of The Fiber
Refined carbs—like white bread, pastries, and sugary cereals—are known to cause a quick spike in blood sugar, followed by a sharp insulin response and subsequent blood sugar crash, explains Sunjya Schweig, M.D., founder of the California Center for Functional Medicine. Of course, the same goes for straight-up sugary foods, like candy and sweetened beverages. This effect can be particularly intense if you nosh on refined carbs and sugar on an empty stomach.
Read More: 7 Ways To Make Your Carb Consumption More Blood Sugar Friendly
Without protein, fiber, and healthy fats to slow the absorption of glucose and keep levels steadier, these foods make for a blood sugar rollercoaster, says Andersen.
3. Drinking caffeine or alcohol on an empty stomach
Both caffeine and alcohol can mess with blood sugar—especially if you haven’t eaten, according to Dana Cohen, M.D., an integrative medical doctor based in Manhattan. “Caffeine may temporarily raise blood sugar and then cause a crash, while alcohol can blunt your liver’s ability to release stored glucose, leading to a drop,” Andersen adds.
4. Doing Vigorous workouts without proper fuel
If you work out intensely without eating enough either before or after, you can burn through your glucose reserves, which can leave you feeling dizzy, lightheaded, or shaky, according to Andersen. Essentially, in its attempts to keep up with the energy demands of your workout, your body careens into fight-or-flight mode, he says.
5. Chronic stress coupled with poor sleep
If you’re one of the millions of Americans dealing with chronic stress, your sleep is probably being impacted. One of the many downstream effects of this frustrating one-two punch: increased levels of the stress hormone cortisol, which can impair insulin sensitivity and make blood sugar regulation harder, according to Cohen. Over time, this can lead to more dramatic dips and spikes, she warns. So, while too much stress coupled with too little sleep doesn’t directly send your blood sugar plummeting, it certainly messes with the hormones involved in blood sugar regulation, Schweig agrees.
How to Keep Your Blood Sugar Stable
When it comes to hypoglycemia, the best defense is a good offense—and healthy, stable blood sugar starts with your everyday choices. The following practices can help keep things balanced all day long.
(Quick side note here: Be mindful that frequent dips may signal a larger issue with blood sugar regulation, so if you experience hypoglycemia more often than once in a blue moon, it’s worth investigating. Certain medications and underlying conditions, like adrenal insufficiency or insulin-secreting tumors, can also lead to recurring or severe hypoglycemia, so check in with your healthcare provider if you have any concerns there, says Andersen.)
1. Eat regular meals every 3 to 4 hours
Cohen recommends pacing your meals evenly throughout the day to give your body a steady source of fuel. This can help prevent crashes sometimes caused by long periods without food.
2. Pair carbs with protein, fiber, and healthy fats
Pairing carbohydrates with protein, fiber, and healthy fats slows the absorption of glucose into the bloodstream, Andersen says. This helps you feel more balanced and avoid the blood sugar rollercoaster high-carb foods can trigger. Pairings Corradetti-Sargeant loves: apple slices with almond butter, Greek yogurt with berries, and hummus with veggies.
3. Limit ultra-processed or sugary foods
Highly processed snacks (think packaged pastries, granola bars, chips, cereals) can spike blood sugar, leading to a quick crash later, warns Corradetti-Sargeant. Sticking to whole foods as much as possible is a simple and powerful way to support healthier blood sugar and feel more even-keeled.
4. Prioritize sleep and keep stress at bay
You’ve probably heard this tip countless times before—and that’s because its importance cannot be overstated. Getting enough sleep and reducing stress can seriously affect how well your body handles blood sugar and keeps your hormones in check, according to Cohen. Incorporating tools like meditation, deep breathing, or daily walks can help your body handle stress without having to resort to blood sugar swings.
5. Consider supplements for added support
While your lifestyle habits lay the foundation when it comes to blood sugar balance, certain nutrients can certainly help regulate levels throughout the day. “Soluble fiber is one of the most effective tools we have,” says Schweig. Found in oats, lentils, flaxseed, and psyllium husk, it slows down carbohydrate absorption and helps prevent post-meal glucose spikes. He recommends supplementing with five to 10 grams of soluble fiber daily to help blunt surges and reduce the risk of reactive hypoglycemia.
Magnesium, meanwhile, plays a big role in insulin sensitivity—but many people don’t get enough through diet alone. For this reason, Schweig recommends supplementing with 300 to 500 milligrams daily to help support more stable glucose levels, especially if you’re already on the low side.
Finally, “adaptogens like ashwagandha and American ginseng may help indirectly by supporting a healthier stress response, which can lead to fewer cortisol-driven blood sugar swings,” Schweig says. This guide can help you identify which adaptogen ally might be best for your needs.
The Bottom Line
Blood sugar dips might feel frustrating at the moment, but they’re a helpful signal from your body that it needs some support. With a few of these expert-approved changes, you can keep your energy more stable and avoid sudden crashes. If you continue to experience blood sugar bottom-outs, it’s worth checking in with a healthcare provider to rule out any underlying concerns—and to make a plan that works for your body.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.