One serving of the warm cereal contains 6 grams of fiber–almost a quarter of your daily quota-which helps stave off hunger throughout the morning. Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Additionally, a doctor may connect you with a dietician who can help you better understand the nutrition component of lowering your A1C levels. They can also help determine the best ways to adjust your diet and habits around food in health-promoting, practical ways. The A1C test measures how much glucose (sugar) is attached to hemoglobin. Sugar from food makes its way into your bloodstream and attaches to your red blood cells — specifically to a protein called hemoglobin.
If you have been diagnosed with elevated A1C levels, also known as high blood sugar, making changes to your diet can be an effective way to lower your A1C levels and improve your overall health. By focusing on consuming certain foods that help regulate blood sugar levels, you can manage your condition and prevent complications associated with diabetes.
As an alternative to a dry mix, you can make pancakes from scratch instead, or try a buckwheat pancake mix, as in this recipe. Chop firm tofu into bite-size pieces, cook in a hot frying pan in a little olive oil, and season with spices like salt, pepper, and turmeric powder. Although tofu is typically viewed as a lunch or dinner protein, you can enjoy it for breakfast in many ways. Although the above example uses peanut butter, other types like cashew or almond butter are also fine to use.
What Can I Eat to Lower My A1C?
Aside from managing your diabetes, a healthy diet offers other benefits too. Because this diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to lower your risk of cardiovascular diseases and certain types of cancer. And eating low-fat dairy products can reduce your risk of low bone mass in the future. Some people who live with diabetes use the glycemic index to select foods, especially carbohydrates.
1. Leafy Greens:
Leafy green vegetables such as spinach, kale, and collard greens are excellent choices for lowering A1C levels. These vegetables are low in carbohydrates and calories but packed with essential nutrients like vitamins, minerals, and antioxidants that can help stabilize blood sugar levels.
If you don’t follow your prescribed diet, you run the risk of blood sugar levels that change often and more-serious complications. Managing diabetes isn’t accomplished simply by adding healthy foods to the diet, however. The pattern of eating — which includes meal timing, portions, and the overall balance of foods in the diet — is a more important focus. An optimal food pattern will not only control blood sugars, but manage appetite, achieve weight and health goals, and match lifestyle and cultural preferences.
2. Whole Grains:
If you have received a diagnosis of diabetes, having a higher percentage can increase your risk of diabetes complications. Starting out, you may have to take some time to look at nutrition labels. With practice, this will become a quick and easy process and will help you get a sense of which foods are most carb-heavy so you can adjust accordingly. You can lower your A1C level with changes to diet, exercise, and other habits. Alcoholic beverages are a form of carbohydrate and should be consumed in moderation — in general, and especially if you’ve been diagnosed with prediabetes. Because fiber slows down digestion and absorption, you’re less likely to get hungry between meals and reach for a sugary snack.
Whole grains like quinoa, brown rice, and oatmeal are rich in fiber, which helps slow down the absorption of sugar into the bloodstream. This can prevent spikes in blood sugar levels and contribute to better A1C control over time.
Healthy fats like those in nut butter slow the release of sugar into your bloodstream and may help prevent blood sugar spikes. Combining nut butter with a slice of multigrain toast is a fine breakfast choice. If you’ve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes. Dunn says steer clear of cleanses or over-the-counter diet pills not approved by the FDA. “Beware of too-good-to-be-true claims made about non-prescription pills and cleanses,” she says.
3. Lean Proteins:
Lean protein sources such as chicken, turkey, fish, and tofu can help balance blood sugar levels and promote satiety. Including protein in your meals can prevent blood sugar crashes and keep you feeling full longer, reducing the urge to snack on high-sugar foods.
4. Berries:
Berries like blueberries, strawberries, and raspberries are rich in antioxidants and fiber, making them great choices for managing A1C levels. The natural sugars in berries are less likely to cause spikes in blood sugar compared to other fruits, making them a suitable option for individuals looking to lower their A1C.
By incorporating these foods into your diet and making healthy choices overall, you can effectively lower your A1C levels and improve your overall well-being. Remember to consult with a healthcare provider or a registered dietitian before making significant changes to your diet to ensure that it aligns with your individual health needs and goals.
