It is hard to generalize when it comes to diabetes, but a lower carbohydrate, higher protein meal for breakfast is likely to be beneficial. It can help with morning insulin resistance and reduce cravings throughout the day. However, a lower carbohydrate meal does not mean no carbohydrates. You don’t want to avoid carbohydrates altogether, rather aim to eat about 30 grams of healthy-source carbohydrates for breakfast. As opposed to eating a high-fat breakfast, aim to eat modified fat especially if you are trying to lose weight.
Managing your A1C levels is crucial for individuals with diabetes or those at risk for developing the disease. One of the most effective ways to lower your A1C is through a healthy diet. By incorporating the right foods into your meals, you can help control your blood sugar levels and improve overall health.
Oats are whole grains that have been shown to improve glycemic control and insulin sensitivity, which, in turn, help keep blood sugar levels low. It’s no secret that vegetables are a component of a healthy diet, and this is especially true for people with diabetes. Not only are most vegetables relatively low in carbohydrates, they are also a good source of fiber, rich in nutrients — and their inclusion in the diet can help reduce A1c.
Making small changes to your diet can have a big impact on your A1C levels. To help lower your A1C, be sure to incorporate these healthy foods into your diet. 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.
Foods to Include in Your Diet:
People with more advanced diabetes will have higher A1C targets than healthy adults without diabetes. Factors such as life expectancy, treatment response, and medical history also have an impact. When glucose enters the blood, it binds to a red blood cell (RBC) protein called hemoglobin. This protein is responsible for carrying oxygen throughout the body.
Take a half-cup of fresh blueberries (or defrosted, frozen blueberries) and spoon over plain, unsweetened yogurt. Top a bowl of unsweetened Greek yogurt with some berries and nuts. An A1C level of 6.5% or more indicates that a person may have diabetes. Processed and packaged foods are just junk and they don’t do your metabolism any favors. Without a doubt, knowing how to reduce A1c is incredibly important to your health.
1. Leafy Greens:
Olive oil is rich in monounsaturated fats and antioxidants, which can benefit your overall health and protect against chronic disease. Any diet that encourages very low caloric intake (800 calories or fewer per day) can also increase the risk of low blood sugar and reduce muscle mass. A vegetarian diet cuts meat, but allows foods like eggs and cheese. A flexitarian diet is mostly plant-based with some animal protein.
When you have type 1 or type 2 diabetes, dangerous spikes in blood glucose (severe hyperglycemia) may mean you need to reduce blood sugar levels immediately. If you don’t, you could be at risk for potentially life-threatening complications. Some key hyperglycemia symptoms include extreme thirst, frequent urination, and nausea. Avocados are a good source of healthy fats, vitamins, nutrients, and fiber. Because they are high in fiber and healthy fats, incorporating avocado into your meal may help reduce blood sugar spikes after eating.
Leafy greens such as spinach, kale, and collard greens are packed with nutrients and low in carbohydrates. These vegetables are rich in fiber, which can help stabilize blood sugar levels and improve insulin sensitivity.
2. Berries:
Blueberries, strawberries, and raspberries are excellent choices for managing blood sugar levels. These fruits are high in antioxidants and fiber, making them a great option for a sweet treat that won’t spike your blood sugar.
3. Nuts and Seeds:
Almonds, walnuts, chia seeds, and flaxseeds are all good sources of healthy fats, protein, and fiber. These foods can help slow down the absorption of sugar and improve blood sugar control.
Frequently Asked Questions:
Q: Are whole grains good for lowering A1C?
A: Whole grains such as quinoa, brown rice, and oats can be part of a balanced diet for managing blood sugar levels. However, it’s important to watch portion sizes and choose whole grains that are lower on the glycemic index.
Q: Can I eat fruit if I have diabetes?
A: Yes, fruits can be included in a diabetes-friendly diet. Opt for fresh fruits over dried or canned varieties, and pair them with protein or healthy fats to help prevent blood sugar spikes.
By incorporating these foods into your diet and making other healthy lifestyle choices such as regular exercise and adequate sleep, you can effectively lower your A1C levels and improve your overall well-being.
