Managing your A1C levels is crucial for maintaining overall health, especially if you have diabetes. While medication plays a significant role in controlling blood sugar levels, incorporating the right foods into your diet can also make a big difference. Here are some foods that are known to be beneficial for managing A1C:
1. Leafy Greens
With type two diabetes, organized A1C ranges have proven to lower indicators involving the smaller nerves and arteries within your body. But if your doctor has prescribed medication, such as metformin, miglitol, or insulin, it’s important to take them exactly as prescribed. 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. There’s solid science to support how much working out helps you whittle down your A1c level.
What’s more, soluble fiber, found in foods like beans, apples, and oatmeal, helps lower LDL cholesterol and keep blood glucose levels steady. Chia seeds are suitable for people with diabetes since they have a lot of fiber and healthy omega-3 fatty acids yet are low in digestible carbs. Digestible carbs are those that your body can use, and they raise blood sugar levels. Simply understanding the concept of glycemic load is incredibly useful when approaching foods that do tend to raise blood sugar levels. “Glycemic load shows that all foods can truly fit within a diet when you’re keeping an eye toward moderation and portion size,” Dr. Thomas says. All these factors play a role in setting a food’s glycemic index (GI), a ranking of how drastically it raises blood sugar levels compared to straight glucose, which has a GI of 100.
Within the 5.7% to 6.4% prediabetes range, the higher your A1C, the greater your risk is for developing type 2 diabetes. If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive.
Eating plenty of leafy greens such as spinach, kale, and collard greens can help lower your A1C levels. These vegetables are rich in fiber, vitamins, and minerals, making them an excellent choice for keeping blood sugar in check.
Adding healthy fats to your meals not only helps you stay fuller longer but also keeps blood sugar from spiking. This article talks about the importance of food choices in diabetes management. It also provides a list of 10 foods that won’t spike blood sugar and adds how you can incorporate them into your diet.
You may be tempted to pick up an A1C home testing kit, but Dodell says having your A1C checked by your doctor every three to six months is sufficient. He recommends checking your “time in range” to see if you are at the optimal level. For many people that is 70 to 180 milligrams per deciliter (3.9 to 10 millimoles per liter), according to ADA guidelines.
But a great rule of thumb is to fill half of your plate with veggies, a quarter with protein, and a quarter with whole grains, says Turkel. If you like fruit, limit your portion to a small cup, eaten with a little protein or lean fat to help you digest the carbohydrates in a way that is less likely to spike your blood sugar. Nuts are full of unsaturated fats (monounsaturated and polyunsaturated fats), which are generally considered healthy fats. Research has shown that unsaturated fatty acids may help control blood sugar through reduced insulin resistance.
2. Berries
Blueberries, strawberries, and raspberries are packed with antioxidants and fiber, which can help stabilize blood sugar levels. Berries are also low in calories and high in flavor, making them a delicious and nutritious snack option.
3. 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 digested more slowly, preventing spikes in blood sugar after meals.
4. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are all excellent choices for managing A1C. These foods are high in healthy fats, protein, and fiber, which can help regulate blood sugar levels and promote overall heart health.
5. Legumes
Beans, lentils, and chickpeas are all great sources of protein and fiber, making them ideal for stabilizing blood sugar levels. Adding legumes to your meals can help you feel fuller for longer and prevent sudden spikes in blood sugar.
Conclusion
By incorporating these foods into your diet, you can naturally lower your A1C levels and improve your overall health. Remember to consult with your healthcare provider or a nutritionist before making any significant changes to your diet. With the right food choices and lifestyle modifications, you can take control of your blood sugar and live a healthier life.
