If you have been diagnosed with high A1C levels, making dietary changes can help you manage your blood sugar levels effectively. By incorporating certain foods into your diet, you can lower your A1C levels and improve your overall health.
My A1c number doesn’t reflect what’s been going on in my life for the last 3 months. It doesn’t tell me how much effort I’ve put into managing my diabetes and it does not define me as a person. However, they also agree that the actual time spent in range needs to be individualized. For athletes, too many lows can limit performance, for someone who is pregnant it should be less than 6.0 percent, for an older person the target should be higher. This does NOT mean that you need an A1c of less than 5.7% if you’re living with diabetes.
For example, pregnant women should eat multiple servings of fresh green vegetables and foods rich in omega-3 fatty acids. Approximately 30.3 million Americans have diabetes — that’s about 9 percent of the U.S. population. Another 84.1 million American adults have prediabetes, meaning they’re at risk of developing diabetes without medical intervention and lifestyle changes.
1. Leafy Greens
Stick to foods with a low glycemic load, like non-starchy vegetables, whole grains, and foods with more healthy fat and protein. Foods with fiber can help slow the release of blood sugar and thus are helpful when blood sugar is high. Whether you are managing diabetes or trying to keep your blood glucose levels more stable in general, many people seek foods that won’t spike blood sugar levels.
Physical activity can help prevent diabetes while boosting heart health. Seymour recommends that people with prediabetes try to get at least 150 minutes per week of moderate to vigorous exercise or aim for 10,000 daily steps. Be sure to check with your doctor before starting exercise or leveling up your current physical activity. “Opt for balanced meals that incorporate lean protein, low fat dairy and plenty of fiber,” Seymour advises. “Try cereals with at least five grams of fiber per serving, whole fruits, vegetables and whole grains.
Eating leafy greens like spinach, kale, and Swiss chard can help lower your A1C levels. These vegetables are low in calories and carbohydrates but high in fiber, vitamins, and minerals. Incorporating them into your meals can help regulate blood sugar levels.
2. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and fiber, making them an excellent choice for managing blood sugar levels. They have a low glycemic index, which means they won’t cause a spike in blood sugar levels.
3. Whole Grains
When you take steps to get your A1c in a healthy range, you lower your risk of complications such as nerve damage, eye problems, and heart disease. If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight and control heart disease risk factors. One of the golden rules of diabetes prevention and care is constant monitoring of blood glucose levels through diagnostic tests. Finding out your HbA1c levels is particularly important when you’re trying out a new diet, workout regime, or medication.
Legumes are high in fiber and plant protein, which can delay stomach emptying and slow the release of sugar from the gut. These blood sugar-friendly foods also contain resistant starch — meaning some of the carbohydrate resists digestion — which helps explain the blunted blood sugar rise after meals. It’s no secret that vegetables are a component of a healthy diet, and this is especially true for people with diabetes. Not only are most vegetables relatively low in carbohydrates, they are also a good source of fiber, rich in nutrients — and their inclusion in the diet can help reduce A1c. Beans and legumes, like black beans and lentils, are a great source of fiber and protein.
Your doctor will also want to keep a close watch on your A1C level to ensure your current treatment plan is keeping your condition under control. Choosing healthy proteins and fats and non-starchy vegetables can help manage hyperglycemia. Carbohydrates that are lower in sugar and contain fiber are less likely to spike blood sugar compared to refined carbs. Cardio, such as brisk walking, jogging, swimming, biking, or dancing, are all excellent types of exercise.
Whole grains like quinoa, brown rice, and oats are complex carbohydrates that are slowly digested, leading to a gradual increase in blood sugar levels. They also contain fiber, which helps control blood sugar spikes.
4. Lean Proteins
Adding lean proteins like chicken, turkey, fish, and tofu to your meals can help stabilize your blood sugar levels. Protein-rich foods can slow down the absorption of glucose in the bloodstream, preventing sudden spikes.
5. Nuts and Seeds
Nuts and seeds are packed with healthy fats, protein, and fiber, making them an excellent snack option for managing blood sugar levels. Almonds, walnuts, chia seeds, and flaxseeds are particularly beneficial for lowering A1C levels.
FAQs
Q: Can I still eat fruit if I have high A1C levels?
A: Yes, you can still enjoy fruits in moderation, especially low-glycemic options like berries and apples. Just be mindful of portion sizes and monitor your blood sugar levels.
Q: Are there any foods I should avoid to lower my A1C levels?
A: It’s best to limit your intake of sugary beverages, processed foods, white bread, and pastries, as these can cause blood sugar spikes. Opt for whole, unprocessed foods instead.
By incorporating these foods into your diet and making healthy lifestyle choices, you can effectively lower your A1C levels and improve your overall well-being. Remember to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
