Managing your blood sugar levels is crucial for individuals with diabetes. One key measure of long-term blood sugar control is the A1c test. A high A1c level indicates poor blood sugar management, while a lower A1c indicates better control. Along with medication and regular exercise, diet plays a significant role in managing A1c levels. Here are some of the best foods that can help lower your A1c:
1. Leafy Greens
Foods like spinach, kale, and collard greens are rich in nutrients and low in carbohydrates. They are also high in fiber, which can help stabilize blood sugar levels and improve insulin sensitivity.
2. Berries
The only real way of doing this is by tracking your blood sugars very closely. Diabetes raises your risk of heart disease and stroke by raising the rate at which you develop clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet. A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. The dietitian also can talk with you about how to improve your eating habits.
Blueberries, strawberries, and raspberries are not only delicious but also packed with antioxidants and fiber. They have a low glycemic index, meaning they won’t cause spikes in blood sugar levels.
“For some people, managing your nutrition, activity level and weight can make a difference,” says diabetes educator Megan Asterino-McGeean, BSN, RN, CDCES. People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications. However, there is no evidence to suggest that eating a certain type of food can lower a person’s blood sugar levels in a diabetes-related emergency. If you have diabetes, it’s important to eat the right foods to maintain healthy blood sugar levels.
3. Nuts and Seeds
The ability to adjust your medication is an important tool in your diabetes toolbox and something you should always discuss with your medical team. It’s also very possible that you simply are running your blood sugar a little too high all the time and could benefit from adjusting your diabetes medication. I will cover the four most important things you can do below, but it’s always recommended that you start by having a conversation with your medical team before making changes to your diabetes management. In fact, lowering your A1c too much may not be a good idea if it means that you increase how often you experience hypoglycemia (low blood sugar). Nuts high in unsaturated fats include walnuts, almonds, pistachios, pecans, and peanuts. Try peanut butter on celery for a fresh and satisfying snack, or add walnuts or pecans to your oatmeal or granola mix.
Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats, protein, and fiber. They can help regulate blood sugar levels and reduce inflammation in the body.
4. Whole Grains
The liver produces sugar in the evening when you’re in a fasting state. Some people wake up with a higher morning blood sugar—this is called the dawn phenomenon. Also, people tend to be more insulin resistant in the morning; insulin is less effective at bringing sugar to the cells to use for energy. If you need help understanding exactly what you should and shouldn’t eat, take a close look at a Mediterranean-style diet. This type of eating plan is especially likely to help get your blood sugar levels back on track. But in certain cases, your daily health habits can also play a role in your blood sugar levels.
Whole grains like quinoa, brown rice, and oats are rich in fiber and nutrients. They are digested more slowly than refined grains, helping to prevent blood sugar spikes.
Carbohydrates that are lower in sugar and contain fiber are less likely to spike blood sugar compared to refined carbs. Chia may help reduce blood glucose levels by converting the glucose into complex carbs, which also helps you feel fuller for longer. In the body, red blood cells are constantly forming and dying, but typically they live for about three months. Thus, the A1c test reflects the average of a person’s blood glucose levels over the past three months. Embracing a healthy-eating plan is the best way to keep your blood sugar level under control and prevent diabetes complications. And if you need to lose weight, you can tailor the plan to your specific goals.
5. Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to improve insulin sensitivity and reduce inflammation.
Frequently Asked Questions (FAQs)
Q: Can I still enjoy sweets while trying to lower my A1c?
A: While it’s important to limit sugary treats, you can still enjoy them in moderation. Opt for small portions and pair them with fiber-rich foods to help mitigate their impact on blood sugar levels.
Q: Are there any foods I should avoid to lower my A1c?
A: Foods high in added sugars, refined carbs, and unhealthy fats can cause spikes in blood sugar levels. Limit your intake of processed foods, sugary drinks, and desserts.
By incorporating these nutrient-dense foods into your diet and making healthy lifestyle choices, you can effectively lower your A1c levels and better manage your diabetes. Consult with a healthcare provider or nutritionist for personalized guidance and support.
