Carb foods provide essential nutrients that you won’t get from other foods. Instead, at the start of each week, pencil in a rough plan for what foods you’ll eat at each meal and what groceries you’ll need. This way, you’ll be prepared with plenty of choices that limit post-meal blood sugar spikes. A Mediterranean diet, which is low in saturated fat and high in vegetables and fruit, reliably lowers A1c numbers. The guidelines for what to put on your plate give you a lot of flexibility. But even though it sounds simple, you’ll probably be better off if you plan your meals.
Try spicing your foods with garlic powder or adding some crushed-up garlic cloves when you’re cooking. You should consult your doctor, however, if you plan to consume lots of garlic, since it can also contribute to gas, nausea, and heartburn (plus, bad breath). Studies show that higher consumption of whole grains, such as oatmeal, is also linked to lower diabetes risk. This is likely due to their low glycemic index and fiber, magnesium, antioxidants, and phytochemical content.
If you have diabetes, managing your blood sugar levels is crucial to your overall health. One way to help lower your A1C levels is through your diet. Including certain foods in your meals can make a difference in controlling your blood sugar and reducing your A1C.
Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber (52). However, more research is needed to determine how whole pumpkins may benefit blood sugar.
For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone (30). Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes (2, 26, 27, 59). In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain (36, 37, 38). Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (1). Broccoli and other cruciferous vegetables also contain glucosinolates, which improve insulin sensitivity and reduce triglyceride and blood sugar levels.
It shows the average percentage of sugar-bound hemoglobin in a blood sample. If you are experiencing hyperglycemia, a doctor or healthcare professional may recommend using fast-acting insulin to lower your blood glucose levels. They may also recommend an appointment with your healthcare team.
Fermented foods, such as Greek yogurt, contain probiotic bacteria, which can help keep your gut healthy. Probiotics can improve insulin resistance in individuals with diabetes by reducing inflammation and oxidative stress. Legumes, such as beans and lentils, are a low glycemic index (GI) food, which means they are digested and absorbed slowly and are less likely to impact blood sugar levels. Regularly enjoying a handful of nuts may help manage your weight and reduce your risk for type 2 diabetes and heart disease.
Vegetables
And some, like turmeric, may provide other benefits, including fighting inflammation and helping to prevent cancer. Soy products, like tofu, are a plant-based source of protein that may have a preventative effect against Type 2 diabetes. Soy contains isoflavones, a plant compound with antioxidant and anti-inflammatory properties. Scientists say these isoflavones seem to play a role in diabetes prevention. This gluten-free grain is high in fiber and when compared to rice or wheat, millet has a lower glycemic index.
Vegetables are an excellent choice for lowering your A1C. They are low in calories and high in fiber, which helps regulate blood sugar levels. Some vegetables that are particularly beneficial for those with diabetes include leafy greens (such as spinach and kale), broccoli, carrots, and bell peppers.
Whole Grains
Whole grains are another great option for lowering your A1C. Foods like brown rice, quinoa, and whole wheat bread provide complex carbohydrates that are digested more slowly, preventing spikes in blood sugar. These whole grains also contain fiber and nutrients that are essential for overall health.
Lean Proteins
Lean proteins such as chicken, fish, and tofu can help stabilize blood sugar levels and lower your A1C. Protein-rich foods can slow down the absorption of sugar into the bloodstream, preventing sudden spikes. Incorporating lean proteins into your meals can also help you feel full and satisfied longer.
Healthy Fats
Eating healthy fats like avocados, nuts, and olive oil can also contribute to lowering your A1C. These fats help improve insulin sensitivity and reduce inflammation in the body, promoting better blood sugar control. Including small portions of healthy fats in your diet can have a positive impact on your A1C levels.
