Toss some beans on a salad or eat a bowl of chili for lunch to sidestep an afternoon slump. But it may spike if you eat something highly refined or really sugary. Typically, your pancreas will release the necessary amount of insulin, which will push that sugar into cells and bring your blood sugar back down, explains Phipps. However, a glucose spike and resulting crash can make you feel sluggish and irritable, giving you brain fog and driving cravings. “Blood sugar refers to the level of glucose molecules in your bloodstream,” says Mary Ellen Phipps, M.P.H., RDN, LD, and founder of Milk & Honey Nutrition. (Phipps also has type 1 diabetes.) “There needs to be a certain amount in your blood at all times for your body to function.”
However, ask your doctor if other tests will be done at the same time and if you need to prepare for them. Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut–walnuts would be great–or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week.
If you are looking to manage your blood sugar levels and lower your A1c, incorporating certain foods into your diet can be incredibly beneficial. These foods can help stabilize your blood sugar levels and reduce inflammation, ultimately leading to lower A1c levels.
1. Leafy Greens
Foods like spinach, kale, and collard greens are rich in nutrients and antioxidants that can help regulate blood sugar levels. They are also low in calories and carbohydrates, making them an excellent choice for those looking to manage their A1c levels.
You may have a different goal for your weight or other health considerations on your mind. Ask your doctor to help you make a weight loss plan that matches your overall goals. But if you are, you may not need to drop as much as you think to make a difference in your A1c level.
There are different recommendations for what an appropriate A1c is for people living with diabetes. However, you don’t have to follow a low-carb diet if it doesn’t work for you — physically or mentally. However, the closer you get to the recommended A1c target, the less benefit you will get from lowering your A1c further. For example, taking your A1c from 12.0 percent to 11.0 percent makes a big difference, while lowering your A1c from 7.0 percent to 6.0 percent provides a much smaller benefit. Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia.
2. Lean Proteins
Opting for lean sources of protein such as chicken, fish, and tofu can help stabilize blood sugar levels. Protein-rich foods can also promote feelings of fullness, preventing spikes in blood sugar after meals.
Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy (35). The A1C test refers to a blood test that measures a person’s average blood glucose levels over the past 3 months. It shows the average percentage of sugar-bound hemoglobin in a blood sample. By incorporating lifestyle behaviors, such as regular exercise, a varied eating plan, and following their diabetes treatment plan, a person may lower their blood sugar. This will lower their A1C percentage and reduce the likelihood of potential health problems. Tips for lowering A1C levels include dietary choices and exercise, as well as monitoring blood glucose regularly and following the treatment plan agreed with a doctor.
3. Whole Grains
That said, there’s no single prescribed diet that will reverse prediabetes, so you can try to adopt overall healthier eating habits or experiment with specific diets. In addition to the Mediterranean diet, you may want to consider intermittent fasting or the ketogenic (keto) diet. “The goal is to reduce your carbohydrate intake by choosing more complex carbs and exercising to burn them off,” she says. People can eat seaweeds, such as kelp and spirulina, as plant-based alternative sources of these fatty acids. Whole wheat and whole grains are lower on the glycemic index (GI) scale than white breads and rice.
Whole grains like quinoa, brown rice, and oats are packed with fiber and nutrients that can slow down the absorption of sugar in the bloodstream. This can help prevent blood sugar spikes and contribute to lower A1c levels over time.
4. Berries
Berries like blueberries, strawberries, and raspberries are not only delicious but also rich in antioxidants and fiber. The fiber content in berries can help regulate blood sugar levels and improve insulin sensitivity, making them a great choice for those looking to lower their A1c levels.
5. Nuts and Seeds
Nuts and seeds are nutrient-dense foods that can help lower A1c levels by improving insulin sensitivity and reducing inflammation. Incorporating almonds, chia seeds, or flaxseeds into your diet can be a great way to support blood sugar management.
By incorporating these foods into your diet and focusing on a balanced and nutritious eating plan, you can effectively lower your A1c levels and improve your overall health. Remember to consult with your healthcare provider before making any significant changes to your diet, especially if you have diabetes or other underlying health conditions.
