Seymour recommends that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. Be sure to check with your doctor before starting exercise or leveling up your current physical activity. Blood sugar levels are important indications of prediabetes, and it’s no secret that most Americans eat more sugar than they should. Sugar can hide in less obvious places, including processed foods such as breakfast cereals, frozen meals, snacks, sauces and dressings. 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.
Managing your A1C levels is crucial for those with diabetes or prediabetes. One way to help lower your A1C levels is by making smart food choices. By including certain foods in your diet, you can effectively manage your blood sugar levels and improve your overall health.
“Though these resources are not specifically for prediabetes, they can serve as a guide to incorporating healthy choices, especially when you’re eating away from home,” Seymour says. When planning meals, take into account your size and activity level. The following menu is for someone who needs 1,200 to 1,600 calories a day.
If more glucose is present in the blood, that means more is available to attach to hemoglobin. A high percentage of glycosylated hemoglobin indicates a person had high blood sugar during the past 3 months. This can suggest that the individual is not effectively managing their blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar. This can include foods that are high in sugar and refined carbs, such as white bread, bagels, and sweetened dessert items.
Foods to Include in Your Diet
Red blood cells last for about 90 days, which is why you will see your care team recommending a hemoglobin A1c or HBA1c test every 90 days or so. The test measures average blood sugars over the last 3 months, which allows your team to capture blood sugar control during this time frame. “Protein slows the rate that carbohydrates enter your bloodstream, which keeps blood sugar levels steadier,” Zumpano explains. Eating protein at every meal can help you feel full and reduce the urge to snack. Fat helps slow digestion, which delays the absorption of carbohydrates into the blood.
Chili is one of my favorite cold-weather comfort foods, and it’s also a great option for people who have diabetes because it’s loaded with key nutrients that help lower blood sugar. Some CGM devices offer alerts when glucose levels are predicted to enter or leave the target range, which can allow users to respond proactively and spend more time in range. The shorter-term effects aside, because resistance training is so effective at increasing your insulin sensitivity, it’s a great way to lower your blood sugar and A1c consistently. Just be aware that some people will see a temporary increase in blood sugars during intense resistance training, rather than a decrease.
Even though managing carbs is crucial, folks don’t have indeed dodge them entirely. Carbs are the very important as they are the primary source of the body and brain and they have essential nutrients. Physicians are going to recap A1C evaluations before treating diabetes. First A1C exams help medical doctor’s work out a person’s evaluation A1C level for future assessment. They are high in Vitamin K and Magnesium which is a natural way to lower A1c levels. To obtain the most nutrition these leaves should be eaten raw or blanched quickly.
When it comes to lowering your A1C levels, **eating a variety of nutrient-dense foods is key**. Some of the best foods to include in your diet are **leafy green vegetables**, **whole grains**, **lean proteins**, and **healthy fats**. These foods not only help stabilize blood sugar levels but also provide essential nutrients for overall health.
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and Swiss chard are packed with **fiber** and **antioxidants** that can help regulate blood sugar levels. They are also low in calories, making them an excellent choice for those looking to lose weight and improve their A1C levels.
Whole Grains
Whole grains like quinoa, brown rice, and oats are rich in **fiber** and **nutrients** that can help slow down the absorption of sugar in the bloodstream. By including whole grains in your diet, you can maintain steady blood sugar levels throughout the day.
Lean Proteins
Lean proteins such as chicken, turkey, fish, and tofu are essential for stabilizing blood sugar levels. **Proteins** help slow down the digestion of carbohydrates, preventing spikes in blood sugar after meals.
Healthy Fats
Healthy fats like avocados, nuts, seeds, and olive oil are beneficial for those looking to lower their A1C levels. **Healthy fats** can help improve insulin sensitivity and reduce inflammation in the body, leading to better blood sugar control.
In conclusion, incorporating these foods into your diet can help lower your A1C levels and improve your overall health. Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.
