@Brunneria has given you some great advice and pointing out that everyone is different, but I would try lower my carbs intake even more, because I believe you are still suffering symptoms, from whatever it is that is causing them, and you may be still getting a rebound effect from the food you are eating.
The idea that starting the day without carbs at all will set up the day for whatever you do. Not having to try and push your blood levels back up is a sign that something is pushing it down, and the usual suspects are carbs.
As a long time RH patient, I have found certain foods are what triggers the symptoms.
I don't eat them even though they are supposed to be healthy and nutritious. Because they aren't healthy for me.
The symptoms are your brain telling you to have something that will give your brain glucose quickly, it is a signal that is not wanted, because the message is not what your body or brain needs, it is so use to having a quick fix, because of the gastric dumping. You have to train your body to stop doing this, only good fats and proteins in a (for you) a healthy balance. This will take time, and means lots of testing and experimentation, recording and getting rid of the food you are intolerant to.
A food intolerance is similar to a food allergy, but it only effects your blood glucose levels. But both will bring on the symptoms. If you had a peanut allergy, would you eat peanuts?
In my experience, the best way is to find something as has been suggested, a bite of something that will nudge you into normal blood levels, rather than above, is essential to stop the rebound effect. Since diagnosis, a plain biscuit is plenty to just nudge you into normal levels. The last thing you need is to rebound again. That is why, fifteen minutes after the very small carbs, you need to test again to see if has worked, if it has, then have a small very low carb meal, this should satiate you, but you really need to stop having the episodes. Are your fasting blood glucose levels in the morning normal? Do you fast?
Exercise is important, too much is not good, too little is not good. Once you get good control, your energy levels will increase, you can do more. Golf should be okay, as long as you haven't overdone the carbs beforehand, walking, swimming, gentle exercise is always good. Strenuous exercise for me is out, it will give my liver a chance to stimulate a liver dump, more glucose than you need and raise your blood glucose levels.
Understanding how and why you are getting hypo episodes is as important as how to treat and get really good control, because dietary intake is the only way to treat RH.
Since I got really good control and avoided my intolerance foods, I have not had the hypos I did.
The list of food you have posted is very bad for me, rolled oats, hypo!
Skimmed milk, lactose intolerant! Hypo!
Yoghurt, if it is low fat, lactose and added sugar intolerant! hypo! Full fat, a couple of spoonfuls okay!
Yes, it is slow release but the way your body metabolises these intolerant foods increase the likelihood of hypos, the gastric dumping triggers the glucose initially swamping the background insulin, after this dumping the overshoot of insulin will drop you into hypo levels. But wether they go actually into hypo levels, it will still trigger the symptoms. It is the rapidity of the glucose dumping, will give you the roller coaster ride you are getting, up and down, from the moment you start eating your breakfast, it is not surprising you are getting lots of different symptoms.
Before diagnosis, I had a continuous headache behind my eyes for years, it wasn't there in the morning, but come midday, it was there. Since diagnosis and control, no headache! The same with a lot of symptoms.
My endocrinologist asked me to list my symptoms. I nearly filled a page from a foolscap pad, and then he asked if I had others and they were added.
It can be really long list of symptoms, some like being itchy, vivid dreams, and of course forgetfulness, or memory loss, forgetting things, oh, I've said that!
Keep asking, knowledge is important, find those intolerant foods.
Thank you Mr Lamont for your long, interesting reply.
This morning I had a pre breakfast reading of 4.6. For breakfast I had 2 rashers grilled bacon, 1 fried egg, 1 tomato and mushrooms. 1 hour 30 mins after breakfast I started with very deep yawning and my BG was 3.9 (I am not sure whether the yawning is as a result of me "dumping" my breakfast and then having a big release of insulin. Yawning is usually the start of my BG going down.) At this point I ate 1 Rich Tea biscuit and walked 1 mile. 50 mins after eating the biscuit and the walk my BG was 5.5. My waking BG is usually between 4.2 and 4.7 and I don't fast. Kind regards, Atlantico.
Best wishes