When your blood sugar is low (hypoglycemia), healthcare providers recommend consuming foods or drinks containing 15 to 30 grams (g) of fast-acting carbohydrates to raise it quickly.
is one of the most common recommendations for raising blood sugar quickly, and juice boxes are very portable, easy snacks to have on hand. One half-cup serving of the following juice contains 15 g of carbohydrates and can help raise blood sugar quickly:
Fruit juice can get a bad rep when it comes to health. It is high in sugar and low in fiber, but this is precisely why it's effective at raising your blood sugar when it drops too low.
Despite having less fiber than whole fruit, fruit juice still has high levels of vitamin C and other essential vitamins and nutrients, and can be part of a healthy diet.
Whole fruit is another great snack when your blood sugar's low. The following fruits contain at least 15 grams of carbohydrates per serving, and can raise your blood sugar quickly:
In addition to raising blood sugar when needed, fruit has many health benefits, such as feeding the "healthy" bacteria in your gut and promoting gut health, lowering "bad" cholesterol, managing body weight, reducing the risk of cardiovascular diseases and certain types of cancer, and more.
has a high sugar concentration due to water loss during the drying process.
Certain dried fruits contain 15 or more grams of carbs per serving, and can be effective at quickly raising your blood sugar:
Dried fruit can be part of a healthy diet, in reasonable quantities. It does contain high levels of sugar, but also provides vitamin C, potassium, fiber, and antioxidants.
One tablespoon of contains about 15 g of carbohydrates.
It can be eaten quickly and raises blood sugar within 15 minutes (but be sure to check your levels if you have diabetes).
While it's not advisable to consume endless amounts of honey, a tablespoon now and then can certainly be part of a healthy diet. Compared to refined sugar, honey contains more nutrients. It also has various health properties, such as being naturally antibiotic and anti-inflammatory.
Granola bars are small and portable, making them a very convenient snack. They come in many flavors and brands, so consider your health goals when buying them.
If you want to keep granola bars on hand to raise your blood sugar, look for ones that have high levels of carbohydrates (around 15 to 30 g) and low fiber and protein. Remember that the granola bars you keep on hand to raise your blood sugar are different than typical , which have little to no sugar.
One cup of skim milk contains 12 g of carbohydrates. Aim to drink a little over a cup to raise your blood sugar, and choose a fat-free version so that your body more quickly absorbs the carbohydrates.
Fast-acting carbs, like those listed above, are the best way to raise your blood sugar level. However, medium-acting carbs like milk can still be effective if that's all you have available. They also tend to be healthier due to their lower sugar levels or higher protein levels and healthy fats.
, calcium, and vitamin D, among other nutrients. It can also support bone health and muscle function.
A typical 6-ounce serving of contains 14 g of carbohydrates. Like milk, yogurt is a medium-acting carbohydrate that can help raise your blood sugar. Be sure to choose a nonfat version if your goal is to increase your blood sugar quickly, because fats can slow down sugar absorption.
Yogurt is a very healthy snack choice. In addition to calcium, potassium, B vitamins, vitamin A, and protein, yogurt also contains healthy bacteria, which can support gut health.
White rice is a high food that can raise your blood sugar quickly. One-quarter cup of white rice contains 13 g of carbohydrates, meaning even a small bowl of white rice can be a good snack when your blood sugar feels low.
Unlike brown rice, white rice is more processed and contains less fiber. However, it's precisely this removal of fiber that helps white rice raise your blood sugar quickly.
White rice still has numerous health benefits and can be considered a healthy snack. It's easy to digest and is a good source of folate, magnesium, and prebiotics.
A is another healthy snack that will boost your blood sugar. One small baked potato provides 29.5 g of carbohydrates.
Potatoes are also a good source of vitamin C, potassium, magnesium, and other nutrients. They may also help with regulating blood pressure, cholesterol, and inflammation.
When it comes to , the healthiest choice is to raise it quickly -- especially if you have diabetes.
Try not to get too caught up in what is considered a typically "healthy" snack. It's better to be safe and get your blood sugar back on track, above 70 milligrams per deciliter (mg/dl).
The following snacks might not be considered "healthy," but they can raise your blood sugar quickly, and are also easy to carry around with you in case of emergency:
Follow the "15-15" rule: Eat 15 g of fast-acting carbohydrates, wait 15 minutes, and monitor your blood sugar. If your blood sugar isn't above 70 mg/dl after 15 minutes, eat another 15 g of fast-acting carbohydrates.