If you have been diagnosed with diabetes, you may be wondering what foods can help lower your A1C levels. A1C is a measure of your average blood sugar levels over the past three months, and it is an important indicator of how well you are managing your diabetes.
That said, there’s no single prescribed diet that will reverse prediabetes, so you can try to adopt overall healthier eating habits or experiment with specific diets. In addition to the Mediterranean diet, you may want to consider intermittent fasting or the ketogenic (keto) diet. Here’s a rundown of foods to avoid, what to eat instead, what to enjoy in moderation and, importantly, how to successfully make these changes to your diet and lifestyle. Although she has a Masters degree in Marketing from New York University, Vanessa’s first true love is science. Always inquisitive, she sought out the help of a Registered Dietitian in 2004 in order to understand the role food plays in one’s overall health and build a better relationship with food.
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are packed with nutrients and can help lower your A1C levels. These vegetables are low in calories and carbohydrates but high in fiber, vitamins, and minerals. Incorporating more leafy greens into your diet can improve your blood sugar control and overall health.
For more information, you can read about the best diets for diabetes, and the best snacks for diabetics. In fact, scientists are still studying the effects that particular bacteria in the gut may have on the development and treatment of diabetes. Avoid fried fish and fish with high levels of mercury, such as cod.
Cutting carbs is not an easy process for most people so often this means you have to start slow. The food philosophy we have here at DMP is to eat as natural as you can, eat whole foods that come directly from nature. The important thing to understand here is what is raising the A1c level, it’s sugar/ carbohydrate in the bloodstream. By getting your A1c levels to a healthy normal range and keeping them there, you will stay in good health long term.
Whole Grains
But if you follow the medication plan that your doctor recommends and go to every appointment, your blood sugar should stay under control — and your lower A1c number will reflect that. If your goal is to cut down on, or even stop needing, your meds, tell your doctor that you want to work toward that. It’s true that carbohydrates affect your blood sugar more than other nutrients you eat.
Tests have shown that people who consume dark chocolate consume less fat and carbohydrates. Having high blood sugar can increase your risk of developing diabetes and other complications, but it can be effectively managed by making healthy food choices. Tree nuts are also a rich source of magnesium, a mineral that helps regulate the ability of insulin to uptake glucose from the bloodstream to decrease blood sugar.
Whole grains like quinoa, brown rice, and oats are rich in fiber, which can help regulate blood sugar levels and lower your A1C. These grains are also digested more slowly than refined grains, leading to a gradual rise in blood sugar instead of a sudden spike.
Lean Proteins
Choosing lean proteins such as skinless poultry, fish, tofu, and legumes can also help lower your A1C levels. Protein-rich foods can help you feel full and satisfied, reducing the likelihood of overeating or consuming too many carbohydrates.
Berries
Berries like blueberries, strawberries, and raspberries are not only delicious but also beneficial for lowering A1C levels. These fruits are low in calories and carbohydrates but high in antioxidants and fiber, making them an excellent choice for managing diabetes.
Nuts and Seeds
Nuts and seeds like almonds, chia seeds, and flaxseeds are nutrient-dense snacks that can help stabilize blood sugar levels and lower your A1C. These foods are high in healthy fats, protein, and fiber, making them a great addition to a diabetes-friendly diet.
By incorporating these foods into your meals and snacks, you can take control of your diabetes and work towards lowering your A1C levels. Remember to consult with a healthcare provider or registered dietitian before making significant changes to your diet to ensure that you are meeting your nutritional needs while managing your condition.
