Foods with fiber can help slow the release of blood sugar and thus are helpful when blood sugar is high. Whether you are managing diabetes or trying to keep your blood glucose levels more stable in general, many people seek foods that won’t spike blood sugar levels. All fiber-rich foods, including whole grains, nuts, seeds, and whole fruits and vegetables, help with appetite control and may improve blood sugars if they curb overeating. Simply understanding the concept of glycemic load is incredibly useful when approaching foods that do tend to raise blood sugar levels.
Both A1C results and eAG refer to a person’s average 3-month blood glucose levels. People can use a simple calculator to help them convert their results from one measurement to the other. A healthcare professional will advise each person on their dietary needs, including the number of carbs they should consume. This will depend on individual factors, including the person’s exercise levels and treatment plan.
Managing your blood sugar levels is crucial for overall health, especially if you are dealing with diabetes. One important marker to keep an eye on is your A1C levels, which reflect your average blood sugar levels over the past three months. Fortunately, there are certain foods that can help lower your A1C levels and improve your overall blood sugar control.
And while that sounds like you’d have to measure every morsel you put into your mouth, you really don’t. Put the guideline into practice by using the MyPlate style of eating—fill up half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with healthy proteins. Chronically high blood sugar—a symptom of prediabetes—can be sustained for a long time, which is why some people with type 2 diabetes can go years before knowing they have the disease, says Phipps. But as time goes on, blood sugar that’s long-term elevated begins to damage small blood vessels in your eyes, kidneys, heart, and nerves, contributing to diabetes-related symptoms and complications. These complications include vision problems, frequent urination, and nerve pain—neuropathic pain.
Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties. This plant chemical is produced through an enzyme reaction when broccoli is chopped or chewed (5). Several foods may help lower your blood sugar, but some may be more effective than others. If you have a score of 5.7 to 6.4, then it can be predicted as pre-diabetes. If you get prediabetes, then it can put you at a risk of getting type 2 diabetes.
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. Your healthcare team can help you develop a treatment plan that involves diet changes, exercise, and medication, if needed, to help lower your blood sugar levels (65). Sugars feature molecules which instantly consume, which spikes the blood sugar levels. 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.
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. A 2018 review of animal and human studies concluded that fermented foods such as kimchi, kefir, black garlic, and fermented soybeans may have favorable effects on people with diabetes. Try spicing your foods with garlic powder or adding some crushed-up garlic cloves when you’re cooking. You should consult your doctor, however, if you plan to consume lots of garlic, since it can also contribute to gas, nausea, and heartburn (plus, bad breath).
Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, you’ll see a downward trend in your A1c numbers. The guidelines for what to put on your plate give you a lot of flexibility.
1. Leafy Greens
Eating a variety of leafy greens such as spinach, kale, and collard greens can be beneficial for lowering your A1C levels. These vegetables are low in carbohydrates and high in fiber, which helps slow down the absorption of sugar in the bloodstream. Additionally, they are rich in vitamins, minerals, and antioxidants that support overall health.
2. Berries
Berries like blueberries, strawberries, and raspberries are not only delicious but also great for managing blood sugar levels. They are low in sugar and high in fiber, making them a good choice for keeping A1C levels in check. Berries also contain antioxidants that can help reduce inflammation and improve insulin sensitivity.
3. Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, and fiber, all of which can help stabilize blood sugar levels. Walnuts, almonds, chia seeds, and flaxseeds are particularly good choices for lowering A1C levels. Just be mindful of portion sizes, as nuts and seeds are calorie-dense foods.
4. Whole Grains
Choosing whole grains like quinoa, brown rice, and oats over refined grains can have a positive impact on your A1C levels. Whole grains are rich in fiber and nutrients, and they digest more slowly than refined grains, which helps prevent spikes in blood sugar. Incorporating whole grains into your diet can promote better blood sugar control and overall health.
