If you have been diagnosed with diabetes, one key factor in managing your condition is controlling your A1C levels. A1C is a measurement of your average blood sugar levels over the past two to three months. By following a healthy diet, you can help lower your A1C levels and better manage your diabetes.
When choosing high GI foods, limit portions and pair them with sources of protein or healthy fats to reduce their effect on blood sugar and feel fuller for longer. If you need help understanding exactly what you should and shouldn’t eat, take a close look at a Mediterranean-style diet. This type of eating plan is especially likely to help get your blood sugar levels back on track.
“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. The key is to understand how different types of exercise affect your blood sugar levels and, if you use insulin, to learn your formula for balancing insulin and food around workouts. In the body, red blood cells are constantly forming and dying, but typically they live for about three months. Thus, the A1c test reflects the average of a person’s blood glucose levels over the past three months. Salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which may help lower A1C levels.
Include More Whole Foods in Your Diet
People who are older, have severe lows, or have other serious health problems may have a higher goal. Some of these things are out of your control — for example, some health conditions can cause high blood sugar (hyperglycemia), or you might have a genetic disposition to develop high blood sugar. Eating foods that help keep blood sugar, insulin, and inflammation in check can dramatically reduce your risk of complications. Apple cider vinegar may have many other healthful properties, including helping improve blood sugar spikes and insulin sensitivity.
One of the best ways to improve your A1C levels is to focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains. These foods are rich in nutrients and fiber, which can help stabilize blood sugar levels.
Avoid Processed Foods and Sugary Drinks
Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Several factors come into play, such as your age, how advanced the diabetes is, and whether you have any other health conditions. A dietitian may recommend you choose specific foods to help plan meals and snacks.
It is very important to realize that we all react differently to carbs, so you have to find the diet and foods that are right for you. However, you don’t have to follow a low-carb diet if it doesn’t work for you — physically or mentally. Or, if you run high every day after meals, your insulin-to-carb ratio might be off, and adjusting that could be what sets you on a path toward a lower A1c. Until you collect the data and do the analysis, you have no way of knowing this. For example, some people (regardless of their type of diabetes) are prescribed metformin to help with the dawn phenomenon.
Processed foods and sugary drinks can cause spikes in blood sugar levels, leading to higher A1C readings. It’s important to limit your intake of these items and opt for healthier alternatives like water, unsweetened tea, or sparkling water.
Exercise is also one of the best things you can do for your overall health, mood and metabolic rate. Asterino-McGeean explains which lifestyle changes can help lower blood sugar without medication — and when you’ll need to turn to your healthcare provider for help. When diabetes is not well managed, it increases your risk of several serious conditions. If you use this method, stick to foods with a low or medium GI whenever possible, and limit your intake of foods that have a high GI. To get started, simply fill half your plate with nonstarchy vegetables, such as leafy greens, broccoli, squash, or cauliflower. Here are a few foods to consider limiting or avoiding if you have diabetes.
- Avoid sugary cereals, pastries, and desserts
- Opt for whole fruits instead of fruit juices
- Choose whole grain breads and pasta over refined grains
Manage Portion Sizes
Another important aspect of controlling your A1C levels is managing your portion sizes. Eating large portions of food, even if they are healthy choices, can still impact your blood sugar levels. By watching your portions, you can better control your blood sugar and A1C levels.
FAQs about Lowering A1C through Diet
- Can I still enjoy sweets on a diabetic diet?
- What are some good snack options for controlling blood sugar?
While it’s okay to indulge in sweets occasionally, it’s best to limit your intake and opt for healthier dessert options like fruit or dark chocolate.
Healthy snacks like nuts, seeds, yogurt, and vegetables with hummus are great choices for keeping blood sugar levels stable.
