Dried fruit, juice, and hard candies are among the best snacks for raising low blood sugar quickly. As a general rule of thumb, start by having around 15 grams (g) of fast-acting carbohydrates when treating a low blood sugar level.
Anna Puzatykh / Getty Images
Fruit juice provides a concentrated source of natural sugar, but lacks the fiber found in whole fruit, which can help raise blood sugar levels quickly.
Options like orange or apple juice typically provide around 15 grams of carbohydrates per half cup (4 ounces). This is the ideal amount recommended for treating low blood sugar.
Juice options that work quickly include:
- Apple juice
- Orange juice
- Grape juice
- Pineapple juice
- Cranberry juice
While juice isn’t typically a good source of fiber, it does provide vitamins, minerals, and antioxidants, which help protect your cells against damage.
Thanasis / Getty Images
Dried fruit is another healthy snack option for managing blood sugar levels. When the water is removed, the natural sugars become more concentrated. This makes dried fruit a portable, fast-acting source of carbs that works quickly.
A small amount of the following dried fruits provides about 15 grams of fast-acting carbohydrates:
- One large Medjool date
- Two tablespoons of raisins
- Eight dried apricot halves
- Two tablespoons of dried cherries (sweetened)
- Three prunes
mikroman6 / Getty Images
Candy can help raise blood sugar when you need a quick option and don’t have other snacks available. These foods contain added sugars that enter the bloodstream quickly.
Choose fat-free candy, since fat can slow down digestion and sugar absorption. A portion that provides about 15 grams of fast-acting carbohydrates typically includes:
- Eight gummy bears
- Four Starburst
- 15 Skittles
- Four lifesavers
Mykola Sosiukin / Getty Images
Honey is a natural source of simple sugars that are absorbed quickly. A one-tablespoon serving provides around 15 grams of fast-acting carbohydrates.
Honey also contains antioxidants and other beneficial compounds that may help reduce inflammation and support overall health.
Fresh fruit is easy to keep on hand and provides natural sugars that raise blood glucose quickly. It also offers hydration, vitamins, and minerals. Examples that provide about 15 grams of carbohydrates include:
- One small apple
- Half-cup of applesauce
- Half-cup sliced kiwi fruit
- Three-fourths cup of canned mandarins
- Half of a banana
- 17 small grapes
boonchai wedmakawand / Getty Images
Milk contains lactose, a natural sugar that can help raise blood sugar. One cup offers around 12 grams of carbohydrates.
Fat can slow digestion, so the carbs in fat-free milk may be absorbed faster than in higher-fat varieties. However, milk also contains protein, which means it does not work as quickly as fast-acting carbs, such as juice or glucose tablets.
Milk also contains protein, which means it does not work as quickly as juice or glucose tablets. Milk can work well as a follow-up snack once your blood sugar starts to rise, especially if you feel shaky or hungry.
Penpak Ngamsathain / Getty Images
White rice is a fast-digesting carbohydrate that can help raise blood sugar when you need a slightly larger snack. Because it is low in fiber, it enters the bloodstream more quickly than brown rice or whole grains.
A half-cup serving of cooked white rice provides roughly 18 grams of carbohydrates. White rice is also a good choice if you want something warm, bland, and gentle on the stomach.
Maurizio Polverelli / Getty Images
Like milk, non-fat yogurt contains natural sugars that can help raise blood sugar. It also provides probiotics and calcium. A 6-ounce serving offers about 14 grams of carbohydrates.
Opt for regular yogurt instead of Greek yogurt to keep the protein content lower, since too much protein can slow the rise in blood sugar. Add a drizzle of honey or fresh fruit if you need to boost the carb content.
HUIZENG HU / Getty Images
Regular (non-diet) soda contains fast-absorbing simple sugars. A half-cup (4 ounces) can raise blood sugar quickly
Fruit juice may be a better choice because it provides vitamins and antioxidants, but soda is a useful option when other choices are limited.
Viktoriya Kuzmenkova / Getty Images
Glucose tablets and gels are specifically designed to treat low blood sugar and take effect within minutes. They are portable and provide a predictable dose of carbohydrates—typically 4 grams per tablet or 15 grams per gel.
Each tablet or gel pack contains a precise amount of glucose, typically 4 grams per tablet or 15 grams per gel, making it easy to follow treatment recommendations.
Research indicates that glucose tablets are more effective and faster-acting than dietary sugars found in candy or other sources.
People who used glucose tablets had a higher rate of symptom relief within 15 minutes compared with those who used other sugar sources. Due to this, glucose tablets are often considered a first-choice option when available.
