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. There’s solid science to support how much working out helps you whittle down your A1c level. Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal.
By using a CGM, you can now get a very accurate picture of not only your average blood sugar, but your blood sugar fluctuations as well. If you rely on manual blood sugar monitoring, it’s a little trickier, since most people don’t monitor every five minutes. In this case, you might try increasing how often you check for a while, and maybe even checking during the night if you wake up anyway.
That being said, you can easily make your own low-carbohydrate version of these burgers by swapping white flour for almond flour or whole-wheat flour. By replacing the pasta with spaghetti squash, we’re getting less than a quarter of the carbohydrates than we would be getting from regular spaghetti. Two cups of spaghetti squash contains about 15% of the daily recommended amount of vitamin C and about 25% of the daily recommended amount of vitamin B6. Although she has a Masters degree in Marketing from New York University, Vanessa’s first true love is science.
Not only is that very frustrating, scary, and annoying, but it can also affect your A1c and time-in-range negatively. It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels. Greek-style yogurt and unsweetened yogurt can be healthy alternatives. The authors of a 2021 meta-analysis of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan.
The glycemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycemic index food will cause blood sugar to rise slowly, whereas a high glycemic index food will cause blood sugar to rise fast. Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories. One study suggested that the changes in intestinal bacteria by probiotics can be effective in preventing and managing type 1 and type 2 diabetes.
If you have been diagnosed with high A1C levels, making changes to your diet can help lower this number and improve your overall health. Incorporating certain foods into your meals can have a positive impact on your blood sugar levels and contribute to better management of diabetes.
Foods that Can Help Lower A1C
A doctor can use this measurement to monitor and diagnose diabetes. Monitoring carbohydrate intake can help a person manage their glucose levels. If more glucose is present in the blood, that means more is available to attach to hemoglobin. A high percentage of glycosylated hemoglobin indicates a person had high blood sugar during the past 3 months.
1. Leafy Greens:
Eating leafy greens like spinach, kale, and collard greens can be beneficial for lowering A1C levels. These vegetables are low in calories and carbs while being rich in vitamins, minerals, and antioxidants that promote good health.
2. Berries:
Blueberries, strawberries, and raspberries are packed with fiber and antioxidants, which can help stabilize blood sugar levels and reduce inflammation. Including these fruits in your diet can be a tasty way to lower your A1C.
3. Whole Grains:
Opting for whole grains like quinoa, brown rice, and oats over refined grains can help regulate blood sugar levels. Whole grains are high in fiber, which slows down the absorption of glucose and prevents spikes in blood sugar.
Frequently Asked Questions
- Q: Can nuts help lower A1C levels?
- A: Yes, nuts like almonds, walnuts, and pistachios can be a good addition to your diet. They are high in healthy fats, protein, and fiber, which can help control blood sugar levels.
- Q: Is it important to monitor portion sizes when trying to lower A1C?
- A: Yes, portion control is key when managing blood sugar levels. Eating balanced meals with the right amount of carbs, proteins, and fats can prevent spikes in blood sugar.
By incorporating these good foods into your diet and making healthy lifestyle choices, you can effectively lower your A1C levels and improve your overall well-being. Consult with a healthcare provider or a nutritionist for personalized advice on managing your blood sugar levels.
