Adding these foods to your diet will help keep your blood sugar from spiking or plunging and help you maintain steady energy levels throughout the day. Olive oil is not only part of a heart-healthy diet but has been shown to lower levels of A1C—an average of blood sugar over the last two months. It also lowers fasting blood sugar in patients with diabetes, according to a meta-analysis of 29 studies in Nutrition & Diabetes. For those who didn’t have diabetes, consuming olive oil was linked to a 16% lower risk of developing the disease, as the antioxidants in the oil may have a beneficial effect on glucose metabolism. When blood sugar is high, it is best to avoid foods that will add to the problem, like simple carbohydrates or refined sugars. Stick to foods with a low glycemic load, like non-starchy vegetables, whole grains, and foods with more healthy fat and protein.
“The reduction in A1C was greater in participants who were white compared to Black, which is important to know,” Dr. Romeo says. “By including a large number of Black participants, the study helps us to understand whether the response to a low-carb diet is comparable across race. In this trial, it did not seem to be.” Limiting certain foods and drinks may help you manage your condition and reduce your risk of complications. Your body does need fat, so it’s essential to include these in your diet. You can eat most foods when living with prediabetes or diabetes, but some are particularly healthy. Read on to learn about five types of foods and drinks you can eat while living with diabetes and five you may want to avoid.
This refreshing version of traditional fish tacos features a lively raspberry-pineapple salsa and a yogurt-lime cream sauce. The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon. Bean patties have less saturated fat and more fiber than beef patties. They’re also cheaper and easier to cook indoors–and we promise they’re just as satisfying, especially with the mouthwatering creamy slaw on top.
In fact, this type of diet is the best eating plan for most everyone. If you have diabetes, paying close attention to what you eat — especially the types and number of carbohydrates you include — is advisable to help manage your blood glucose levels. One 2-ounce serving of regular spaghetti has about 42 grams of carbohydrates, 7 grams of protein and 3 grams of fiber.
High A1C levels can be cause for concern—and a key indicator of Type 2 diabetes. “Adopting a well-balanced diet, staying active, controlling your weight can put you in control, enabling you to arrest or even reverse the process,” she says. “If you’ve been diagnosed with prediabetes, progressing to diabetes is not a given,” Seymour emphasizes. To steer away from type 2 diabetes, Seymour says men and women should try to achieve and maintain a body mass index of 25 or lower.
Managing blood sugar levels is crucial for individuals with diabetes. One key marker of long-term blood sugar control is the A1C level. A high A1C level indicates poor blood sugar management, which can lead to serious health complications. Fortunately, certain foods can help lower A1C levels naturally.
1. Leafy Greens
The ability to adjust your medication is an important tool in your diabetes toolbox and something you should always discuss with your medical team. It’s also very possible that you simply are running your blood sugar a little too high all the time and could benefit from adjusting your diabetes medication. In fact, lowering your A1c too much may not be a good idea if it means that you increase how often you experience hypoglycemia (low blood sugar).
Leafy greens like spinach, kale, and collard greens are packed with nutrients and fiber. They have a low glycemic index, meaning they won’t cause a spike in blood sugar levels. Incorporating more leafy greens into your diet can help improve blood sugar control and lower your A1C level.
2. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and fiber. They have been shown to help regulate blood sugar levels and reduce inflammation in the body. Adding berries to your meals or snacks can be a delicious way to lower your A1C level.
3. Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, and fiber. They can help slow down the absorption of sugar into the bloodstream, preventing blood sugar spikes. Incorporating nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds into your diet can support better blood sugar control.
4. Whole Grains
Whole grains like quinoa, brown rice, oats, and barley contain complex carbohydrates that are digested more slowly than refined grains. This means they have a smaller impact on blood sugar levels. Switching to whole grains instead of processed grains can help lower your A1C level over time.
5. Lean Protein
Lean protein sources like chicken, turkey, fish, tofu, and legumes can help stabilize blood sugar levels and promote satiety. Including adequate protein in your meals can prevent blood sugar spikes and support overall blood sugar management. Aim to include lean protein in every meal to help lower your A1C level.
By incorporating these foods into your diet and making other healthy lifestyle choices like staying active and managing stress, you can effectively lower your A1C levels and improve your overall health. Consult with a healthcare provider or a registered dietitian for personalized advice on managing your blood sugar levels.
