If you have been diagnosed with diabetes, you are probably familiar with the term A1c. A1c is a blood test that measures average blood sugar levels over the past three months and is an important indicator of how well your diabetes is being managed. One way to help lower your A1c levels is by making smart food choices. Let’s explore what foods can help lower A1c and improve your overall health.
Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues. Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes (31, 32). Reduce or eliminate bread, pasta, rice, potatoes, sweet potatoes, corn, noodles and grain-based foods like crackers and breakfast cereals. Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium. 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.
Without a doubt, knowing how to reduce A1c is incredibly important to your health. Not only are these delicious food options low cost and easy-to-find, but they also provide essential nutrients to support your energy, circulation, and much more. Experts advise filling about half your plate with vegetables that are low in starch, such as carrots, greens, zucchini, or tomatoes.
You use extra virgin olive oil in place of butter or other oils. You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar. Reducing sugar and other simple carbohydrates in your diet plays a vital role in keeping blood sugar levels down, which can slow the progression of the disease and stave off such complications.
1. Fiber-Rich Foods
Fiber is essential for regulating blood sugar levels as it slows down the absorption of sugar in the bloodstream. Include plenty of fiber-rich foods like whole grains, fruits, vegetables, and legumes in your diet to help lower your A1c.
But if you are, you may not need to drop as much as you think to make a difference in your A1c level. There aren’t any foods that are completely off-limits, although you may need to adjust your plan so you eat less of your favorites or have them only occasionally as a special treat. If you have diabetes, the best types of dairy products are low-fat and nonfat options. Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia.
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. A small 2018 study with 40 participants found that consuming 2 oz (65 g) of pumpkin seeds reduced postmeal blood sugar by up to 35% compared with a control group (20). Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management (18, 19). These nutrients can help improve insulin sensitivity and lower A1C levels.
Factors such as life expectancy, treatment response, and medical history also have an impact. Monitoring carbohydrate intake can help a person manage their glucose levels. When it comes to an A1C target range, there is no one-size-fits-all solution.
Pumpernickel bread and 100% stone-ground whole wheat bread have low GI scores. They have lower GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals. People who are looking to manage their blood sugar levels may want to consider foods with low or medium GI scores. People can also pair foods with low and high GI scores to ensure that a meal is balanced.
2. Lean Proteins
Proteins are essential for building and repairing tissues in the body. Opt for lean sources of protein such as poultry, fish, tofu, and legumes to help manage blood sugar levels and lower your A1c.
3. Healthy Fats
Healthy fats like those found in avocados, nuts, seeds, and olive oil can help improve insulin sensitivity and lower A1c levels. Incorporate these foods into your diet in moderation to reap their benefits.
Frequently Asked Questions
- Can I still enjoy sweets if I have diabetes?
- Are there any foods I should avoid to lower my A1c?
While it’s okay to indulge in sweets occasionally, it’s important to do so in moderation and balance it with healthy food choices.
Avoid processed foods, sugary beverages, and foods high in saturated fats as they can spike blood sugar levels and negatively impact your A1c.
By incorporating these foods that can help lower A1c into your diet, you can take control of your diabetes management and improve your overall health. Remember to consult with a healthcare professional or a registered dietitian to create a personalized meal plan that suits your specific dietary needs and goals.
