If you are looking to improve your A1C levels, making adjustments to your diet is a great place to start. Certain foods can help lower your A1C and manage your blood sugar levels effectively. Here are some key foods that can make a positive impact on your A1C:
Carbonated waters with no added sugar are also a better option for satisfying that craving for a carbonated beverage without the excess sugar. While it is becoming increasingly known that sugar-sweetened beverages are unhealthy, they are particularly unhealthful for people trying to manage blood sugar. Unlike the naturally occurring sugars in fruit, the sugar in sugar-sweetened beverages is refined sugar, which causes immediate blood sugar spikes. A study of 417 Japanese men linked daily intake of 1 cup of vegetables and 1/2 cup of green vegetables to reduced A1c levels. Vegetables are extremely versatile, and can be easily incorporated into the diet — whether raw, steamed, roasted, grilled, fermented or stewed. A person with prediabetes has a good chance of reversing their high blood sugar levels and preventing diabetes from developing.
Berries are packed with antioxidants, which may help to lower your A1C levels. Also, compared to processed snacks, berries are low in sugar and calories, making them a healthy way to satisfy your sweet tooth without raising your blood sugar levels. When it comes to an A1C target range, there is no one-size-fits-all solution. Many factors, including the type of diabetes and general health, can impact an A1C goal.
Factors such as life expectancy, treatment response, and medical history also have an impact. If more glucose is present in the blood, that means more is available to attach to hemoglobin. A high percentage of glycosylated hemoglobin indicates a person had high blood sugar during the past 3 months.
Fruits and Vegetables
**Fruits** and **vegetables** are excellent choices for managing A1C levels. They are high in fiber, vitamins, and minerals, and are generally low in calories. **Berries**, **cherries**, **leafy greens**, and **broccoli** are particularly beneficial due to their low glycemic index.
Whole Grains
Two cups of spaghetti squash contains about 15% of the daily recommended amount of vitamin C and about 25% of the daily recommended amount of vitamin B6. A dietitian can teach you how to measure food portions and become an educated reader of food labels. You also can learn how to pay special attention to serving size and carbohydrate content. Introducing a variety of leafy greens into your diet may be an important step toward lowering your A1C levels. Also, adding leafy greens to smoothies, juices, salads, soups, and stir-fries is an easy way to boost your nutrient intake. Keeping the A1C level within a healthy range can help to reduce the likelihood of complications.
For example, the starch, fruits and milk list includes choices that are all between 12 and 15 grams of carbohydrates. A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. The dietitian also can talk with you about how to improve your eating habits. Options include choosing portion sizes that suit the needs for your size and activity level. High fiber foods, particularly choices high in soluble fiber, are also linked to improved A1c levels. The soluble fiber found in oats, legumes, barley and many fruits and vegetables forms a gel in the gut and slows the release of glucose into the bloodstream.
This helps improve glycemic control and regulation of insulin release to keep blood sugar levels regulated. Probiotic yogurt is a great choice for managing blood sugar levels and in one study was shown to lower fasting blood sugar and hemoglobin A1C among those with type 2 diabetes. It’s full of good bacteria to maintain a healthy gut and contains protein to help manage hunger and maintain muscle — factors that can indirectly contribute to managing your blood sugar. Choose unsweetened Greek yogurt for low sugar content and high protein. Beans are one of the best sources of fiber, with the average 1-cup serving containing about 15 grams of fiber. Since beans are the main ingredient in chili, it’s a great option for a high-fiber comfort food.
If you miss doses regularly, your blood sugar numbers may creep up and cause your A1c to rise. But if you follow the medication plan that your doctor recommends and go to every appointment, your blood sugar should stay under control — and your lower A1c number will reflect that. If your goal is to cut down on, or even stop needing, your meds, tell your doctor that you want to work toward that. Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties (49). Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. Fermented foods such as sauerkraut, fermented cabbage, or fermented seaweed can help regulate blood sugar levels through the beneficial effects of probiotics.
**Whole grains** like **quinoa**, **brown rice**, and **oats** are great sources of complex carbohydrates that can help stabilize blood sugar levels. They also provide essential nutrients and fiber that are beneficial for overall health.
Lean Proteins
**Lean proteins** such as **chicken**, **fish**, **tofu**, and **legumes** can help manage blood sugar levels and reduce the risk of spikes. They are also important for maintaining muscle mass and promoting satiety.
Healthy Fats
Incorporating **healthy fats** like **avocado**, **nuts**, and **olive oil** into your diet can help lower your A1C levels. These fats are known to improve insulin sensitivity and reduce inflammation in the body.
Conclusion
By incorporating these foods into your diet, you can effectively lower your A1C levels and improve your overall health. Remember to consult with a healthcare provider or nutritionist before making any significant changes to your diet to ensure it aligns with your individual needs and health goals.
