Most fruits naturally have a low glycemic index because of the fructose and fiber they contain. Apples, pears, oranges, berries, and grapefruit are some examples. Mix these fruits into oatmeal for a hearty breakfast or Greek yogurt for a satisfying snack. This article talks about the importance of food choices in diabetes management. It also provides a list of 10 foods that won’t spike blood sugar and adds how you can incorporate them into your diet.
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. Insulin resistance is one of many terms people use when talking about their health, especially in the context of type 2 diabetes. Keep reading to discover the connection, risk factors and nutrition tips to help manage blood sugar.
Consuming saturated fats can increase your cholesterol levels and your chance of heart disease. The American Diabetes Association recommends ensuring that no more than 10% of your daily calories come from saturated fats. The more time the food takes to digest, the less it affects blood glucose levels. Food items with simple sugars have been digested considerably faster and certainly will spike blood glucose levels. If you eat properly these Foods to lower a1c will lower your a1c levels. Below is a list of delicious, natural foods that may help lower your A1C levels.
If you have been diagnosed with high A1C levels, it is important to make changes to your diet in order to lower it. One of the most effective ways to do this is by incorporating foods that are low in carbohydrates and refined sugars.
Fruits and Vegetables
If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight and control heart disease risk factors. Complex carbohydrates that are rich in fiber and minimally processed are your best choices – particularly for breakfast. Fiber helps to slow the rate at which glucose enters the bloodstream, which can help to achieve good blood sugar control. Fibrous foods keep you full and can aid in reducing bad cholesterol. Carbohydrates rich in fiber include fruits, vegetables, legumes (beans), and whole grains.
One of the best food groups to focus on when trying to lower your A1C levels is fruits and vegetables. These foods are high in fiber, vitamins, and minerals while being low in calories and carbohydrates. Some great options include leafy greens, berries, and citrus fruits.
A different 2017 study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes showed that eating chia seeds supported weight loss and helped maintain good glycemic control. The best way is to monitor your daily blood sugar levels, especially your after meal (postpriandial) levels, aiming for under 140 mg/dL or 7.8 mmol/L two hours after a meal. The reason for the increase in blood sugar is that the improved insulin sensitivity from exercising is surpassed by your body’s increased glucose production from the adrenaline released by the activity.
Whole Grains
Whole grains are another excellent choice for lowering A1C levels. They are rich in fiber, which helps to slow down the absorption of sugar into the bloodstream. Some examples of whole grains include quinoa, barley, and brown rice.
Lean Proteins
When trying to lower your A1C levels, it is also important to incorporate lean proteins into your diet. Protein helps to stabilize blood sugar levels and can be found in foods such as chicken, fish, and tofu. Try to limit red meats and processed meats, as they can lead to spikes in blood sugar.
Healthy Fats
Incorporating healthy fats into your diet can also help to lower your A1C levels. Foods like avocados, nuts, and olive oil are great sources of monounsaturated fats, which can improve insulin sensitivity and reduce inflammation in the body.
By making these dietary changes and focusing on eating whole, nutrient-dense foods, you can effectively lower your A1C levels and improve your overall health. Remember to consult with a healthcare provider or nutritionist before making any drastic changes to your diet.
