As a result, further controlled human studies are necessary (36). Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes (31, 32). Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed (10, 11).
If you are looking to lower your A1C levels, making changes to your diet can be a powerful tool. While there is no single food that will magically decrease your A1C levels, incorporating certain foods into your diet can help improve your overall blood sugar control.
Lowering your A1c to the recommended range will reduce the risk of diabetes-related complications significantly. Some people who live with diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood sugar levels. Talk with your dietitian about whether this method might work for you. When you have diabetes, you must eat your veggies every day — fresh, grilled, or steamed.
The A1C test measures the percentage of your red blood cells that have sugar-coated hemoglobin. 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. But in certain cases, your daily health habits can also play a role in your 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. Dark, leafy greens are packed with nutrients that can help improve your health.
Foods That May Help Lower Your A1C:
- Leafy greens: Vegetables like spinach, kale, and collard greens are packed with nutrients and low in carbohydrates, making them excellent choices for managing blood sugar levels.
- Whole grains: Foods like quinoa, brown rice, and oatmeal are high in fiber and can help regulate blood sugar levels.
- Lean proteins: Foods like chicken, fish, and tofu can help stabilize blood sugar levels and keep you feeling full longer.
- Healthy fats: Incorporating foods like avocados, nuts, and olive oil can help improve insulin sensitivity and blood sugar control.
Monitoring the amount of carbs and sugar in your food is integral to managing blood sugar. 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. Aiming for even small amounts of weight loss (5 to 10 percent of your body weight) can make a big difference in your blood sugar management. In a study of 5,145 people with type 2 diabetes, those who lost 5 to 10 percent of their weight were three times more likely to lower their A1c by a clinically significant 0.5 percent. In fact, high-fat meals have been shown to impair insulin sensitivity in people with type 1 diabetes, as well as delay emptying of food from the stomach in people with type 1 or type 2 diabetes.
You are more prone to high blood pressure or heart conditions if you have diabetes. Non-starchy vegetables are among the healthiest forms of carbs as they provide lots of fiber. In the Flexitarian diet, you focus on eating nutritious, plant-based foods, less meat, and less processed foods and drinks.
Frequently Asked Questions:
- Can fruits help lower A1C levels?
While fruits contain natural sugars, they can still be part of a balanced diet when consumed in moderation. Opt for lower glycemic index fruits like berries and apples to help manage blood sugar levels.
- Are there any foods to avoid to lower A1C?
Avoiding sugary drinks, processed foods, and foods high in refined carbohydrates can help lower A1C levels. These foods can cause spikes in blood sugar levels and contribute to insulin resistance.
