For example, if you need about 800 calories from carbs, you should aim to eat about 200 grams each day. Protein, like fat, helps slow digestion, which delays the absorption of carbohydrates into the blood. And because protein takes longer to break down, it helps keep you fuller longer. Unlike processed, refined grains (like white flour), whole grains are unrefined and, therefore, contain the germ and bran part of the grain.
Swapping out pasta for cauliflower is a super-smart thing to do if you’re trying to watch your calories. One cup of cooked elbow-shaped pasta has about 200 calories and 42 grams of carbs, whereas 1 cup of cauliflower has about 25 calories and 4 grams of carbs. And if you monitor your blood sugar daily, check it before and after exercise. As the ADA explains, exercise improves insulin sensitivity and lowers your blood sugar levels.
According to the Centers for Disease Control and Prevention (CDC), people with diabetes should aim to get about half of their calories from carbohydrates. Glycemic load accounts for the glycemic index and the quantity of carbohydrates in a serving. While eating low-glycemic foods to manage blood sugar is generally best, glycemic load might be a better indicator when making food choices. For example, while watermelon is considered a high-glycemic food, it is low on glycemic load. Aside from managing your diabetes, a healthy diet offers other benefits too.
If you have been diagnosed with diabetes, you may be looking for ways to lower your A1C levels naturally. One of the most effective ways to do this is by making changes to your diet. By incorporating certain foods into your meals, you can help regulate your blood sugar levels and improve your overall health.
Glucose in the blood sticks to hemoglobin, a type of protein found in red blood cells. The higher the glucose level in the blood, the more glucose sticks to hemoglobin. The A1c test measures the percentage of your red blood cells that are “coated” with glucose. 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. However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations.
However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies (46, 48). Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. Rethinking your diet to reduce the risk of diabetes doesn’t mean giving up the foods you love. 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. Because stress impacts blood sugar, it’s important to find ways to cope, such as hobbies, exercise or talk therapy.
Leafy Greens
Prep it a day ahead and this easy salmon salad will come together in no time. The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
Leafy greens such as spinach, kale, and collard greens are excellent choices for lowering your A1C levels. These vegetables are low in calories and carbohydrates but high in essential nutrients like vitamins A, C, and K. They also contain antioxidants that can help reduce inflammation and improve insulin sensitivity.
Whole Grains
Switching from refined grains to whole grains like quinoa, brown rice, and oats can have a positive impact on your A1C levels. Whole grains are rich in fiber, which slows down the absorption of sugar in the bloodstream and helps prevent spikes in blood sugar levels. They also provide long-lasting energy and can keep you feeling full and satisfied.
Lean Proteins
Including lean proteins such as chicken, turkey, fish, and tofu in your diet can help stabilize your blood sugar levels and lower your A1C. Protein-rich foods are digested more slowly than carbohydrates, which can help prevent sudden rises in blood sugar. Additionally, protein can help build and repair tissue, support muscle health, and promote weight loss.
Healthy Fats
Healthy fats like avocado, nuts, seeds, and olive oil can also play a role in managing your A1C levels. These foods are rich in monounsaturated and polyunsaturated fats, which can help improve insulin sensitivity and reduce inflammation in the body. Including healthy fats in your diet can help you feel satisfied and curb cravings for sugary and processed foods.
Berries
Berries such as strawberries, blueberries, and raspberries are not only delicious but also beneficial for lowering your A1C levels. Berries are low in calories and high in fiber, antioxidants, and vitamins. They have a low glycemic index, which means they won’t cause a rapid spike in blood sugar levels. Adding berries to your meals or snacks can satisfy your sweet tooth without causing fluctuations in your blood sugar.
