Introduction
Instead of the high carb foods mentioned above, fill your plate with a big selection of fresh vegetables – these are carbohydrates but the good kind you can eat ample portions of. Essentially you lower your A1c the same as you lower your blood glucose, through diet, exercise, and lifestyle. 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.
If you are looking to lower your A1C levels, one of the most effective ways to do so is by making changes to your diet. By incorporating certain foods into your daily meals, you can help regulate your blood sugar levels and improve your overall health.
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are excellent choices for lowering A1C levels. These vegetables are high in fiber and low in carbohydrates, making them ideal for managing blood sugar levels. Incorporating leafy greens into your diet can help improve insulin sensitivity and reduce the risk of complications associated with high A1C levels.
Another way to assess whether a product is overly high in sugar is to read the nutrition label. “For example, for someone on a 2,000-calorie daily diet, if they are following the 10% guideline, they would limit sugar calories to about 50 grams, which is about 12 teaspoons. For the 5%, they would stick to 25 grams, or about six teaspoons.
Cauliflower is also super filling because of its high water content. Its neutral flavor adapts to pretty much any ingredient you pair it with, so you get all the delicious pizza flavor without having to worry about it spiking your blood sugar. Cauliflower is all the rage right now for a reason—it’s delicious, super versatile, and a fabulous substitution for pasta if you’re keeping an eye out for your blood sugar. Mac and cheese is a comfort food staple, but unfortunately it’s also very high in calories.
Whole Grains
Whole grains like brown rice, quinoa, and whole wheat bread are also beneficial for lowering A1C levels. These foods are rich in fiber, vitamins, and minerals that can help stabilize blood sugar levels and improve overall glucose control. By replacing refined grains with whole grains in your diet, you can effectively lower your A1C levels over time.
But cutting even some carbs might lead to blood sugar and weight control benefits, Dr. Romeo says. It’s impossible to tell how much low-carb participants’ weight loss counted toward better blood sugar control, Dr. Romeo says. “That means your body will respond more effectively to the action of the insulin you make,” he says.
Lean Protein
It’s a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. In fact, this type of diet is the best eating plan for most everyone. In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels (21).
Including lean protein sources such as chicken, turkey, fish, and tofu in your meals can also help lower A1C levels. Protein-rich foods can slow down the absorption of sugar into the bloodstream and promote satiety, which can prevent spikes in blood sugar levels. By incorporating lean protein into your diet, you can better manage your A1C levels and improve your overall health.
By Barbie Cervoni, RDCervoni is a New York-based registered dietitian and certified diabetes care and education specialist. Alcoholic beverages are a form of carbohydrate and should be consumed in moderation — in general, and especially if you’ve been diagnosed with prediabetes. Fruit is a natural source of sugar that you can enjoy in moderation. “Limit portion size to one cup or less at a time,” Zumpano says. And choose lower-sugar fruits, like berries and kiwi, most often.
People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications. The foods you eat directly impact blood sugar, meaning food choices are essential in blood sugar regulation. Choosing low-glycemic foods, such as those with whole grains and fiber, helps keep blood sugar under control. Fat helps slow digestion, which delays the absorption of carbohydrates into the blood.
