The only real way of doing this is by tracking your blood sugars very closely. While it is becoming increasingly known that sugar-sweetened beverages are unhealthy, they are particularly unhealthful for people trying to manage blood sugar. Unlike the naturally occurring sugars in fruit, the sugar in sugar-sweetened beverages is refined sugar, which causes immediate blood sugar spikes.
If you have been diagnosed with diabetes or are at risk of developing it, managing your blood sugar levels is crucial. One way to improve your A1C levels is by incorporating certain foods into your diet. These foods can help lower your A1C and reduce the risk of complications associated with diabetes.
Fish has also been credited with reducing the odds of having a stroke by 3 %. Both A1C results and eAG refer to a person’s average 3-month blood glucose levels. People can use a simple calculator to help them convert their results from one measurement to the other. Everyone, especially people with diabetes, can benefit from a healthful diet that includes plenty of fresh fruit and vegetables and whole foods and is low in sugar, salt, and fat. The A1C test estimates the average blood glucose level over the past 3 months.
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are excellent choices for lowering your A1C. They are low in carbohydrates and high in fiber, which can help stabilize blood sugar levels. Additionally, they are rich in vitamins and minerals that support overall health.
Oatmeal, on the other hand, is a champ at keeping blood sugar steady and a great breakfast option for people with diabetes. Ideally, you want to keep blood sugar from spiking or plunging to maintain steady energy throughout the day. While blood sugar that’s too low—known as hypoglycemia—can be life-threatening for people with diabetes.
Anything above 5.7% is considered above normal, so steps should be taken to lower it. “We essentially want to avoid any rapid uptake of sugar into the bloodstream,” says Baumohl. Greek yogurt is one of the most chosen diary product by diabetics.
High fiber foods, particularly choices high in soluble fiber, are also linked to improved A1c levels. The soluble fiber found in oats, legumes, barley and many fruits and vegetables forms a gel in the gut and slows the release of glucose into the bloodstream. It shows the blood sugar levels of a particular time frame instead of just one single time. There’s no specific timing for this test is can be done at any moment in the day. A1C test measures how effectively your system is currently holding blood sugar levels.
Whole Grains
Opt for whole grains like brown rice, quinoa, and oats instead of refined grains. Whole grains contain more fiber and nutrients, which can help regulate blood sugar levels. They also provide a steady source of energy without causing spikes in blood sugar.
Legumes
Beans, lentils, and chickpeas are great options for lowering your A1C. These legumes are high in fiber and protein, which can help control blood sugar levels. They also have a low glycemic index, meaning they are digested slowly and do not cause rapid increases in blood sugar.
Berries
Include berries such as blueberries, strawberries, and raspberries in your diet to lower your A1C. Berries are packed with antioxidants and fiber, which can help improve insulin sensitivity and lower blood sugar levels. They make a delicious and nutritious snack or addition to smoothies and salads.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to lower A1C levels. Omega-3s can reduce inflammation, improve insulin sensitivity, and lower the risk of heart disease in individuals with diabetes. Include fatty fish in your diet at least twice a week for maximum benefits.
Overall, making healthy food choices is key to managing your A1C levels and promoting overall well-being. Incorporate these foods into your diet along with regular physical activity and monitoring of blood sugar levels to effectively lower your A1C and reduce the risk of complications associated with diabetes.
