Low blood sugar, also known as hypoglycemia, is one of those moments when speed matters. The goal is to bring glucose back up promptly, and a common recommendation is to take about 15 grams of fast acting carbohydrates. That is why certain everyday items like juice, dried fruit, sweets, or honey can be surprisingly useful when symptoms hit. As Health.com notes, glucose tablets and gels are also a go to option because they are designed to work within minutes.
Fruit juice is often the simplest choice because it delivers concentrated natural sugar without the fiber that slows absorption in whole fruit. That lack of fiber helps glucose rise faster, which is exactly what you want in the moment. Around half a cup, roughly 120 ml, of orange or apple juice typically lands close to the 15 gram target. Other quick options mentioned include grape, pineapple, and cranberry juice, which also bring some vitamins and antioxidants along for the ride.
Dried fruit is another practical fix because the sugars become more concentrated once the water is removed. It is easy to carry, easy to portion, and works quickly. Examples that add up to roughly 15 grams of carbohydrates include one large Medjool date, two tablespoons of raisins, eight dried apricot halves, two tablespoons of sweetened dried cherries, or three prunes. The key is keeping the serving small but purposeful.
If you need something fast and you are out of other snacks, candy can help, especially types without fat. Fat can slow digestion, which can delay the blood sugar bump you are trying to achieve. A portion that delivers about 15 grams of quick carbs could look like a small handful of gummies, such as around eight gummy bears. Honey is also a classic option, with about one tablespoon providing roughly the same quick carb amount, plus naturally occurring compounds often associated with antioxidant benefits.
Fresh fruit can work well too, especially when you want something simple and hydrating. About 15 grams of carbohydrates can be found in a small apple, half a cup of applesauce, half a cup of sliced kiwi, three quarters of a cup of canned mandarins, half a banana, or around 17 small grapes. For a more filling follow up once levels begin to stabilize, skim milk and low fat yogurt can be helpful, though they may act a little slower due to protein. A cup of skim milk has about 12 grams of carbohydrates, while a 170 gram serving of low fat yogurt provides around 14 grams, and plain yogurt is often suggested over Greek because higher protein can slow the rise.
When you need a more substantial bite, half a cup of cooked white rice offers roughly 18 grams of easily digested carbohydrates, and it tends to be gentle on the stomach. Regular, non diet soda can also raise glucose quickly since it contains simple sugars, even though it is not the most nutrient rich choice. Glucose tablets and gels are made specifically for these situations, often providing about 4 grams per tablet or 15 grams per gel, and they are frequently described as working faster than candy for symptom relief within about 15 minutes.
Have you ever had to deal with low blood sugar in the moment, and what do you find works best for you? Share your experience in the comments.
