Managing blood sugar levels is crucial for individuals with diabetes, and one key marker that healthcare providers use to assess long-term blood sugar control is the A1C level. A high A1C level indicates poor blood sugar management, while a lower A1C level suggests better control. Along with medication and exercise, diet plays a vital role in lowering A1C levels.
Ask your healthcare provider about your daily water needs and about how much to drink if you have a spike in blood sugars. Physical activity is the fastest way to lower your blood sugar without medication. Exercise lowers insulin resistance and helps your body convert glucose into energy. Slow-acting insulin, such as NPH, does not lower blood sugars quickly. Therefore, it’s not an appropriate treatment when you urgently need to bring down your BGL. 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.
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. Foods with fiber can help slow the release of blood sugar and thus are helpful when blood sugar is high. The hemoglobin A1C is a simple, one-time blood test that measures your average blood glucose levels over a period of up to three months. 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.
Whereas cardio will lower blood sugar during exercise and potentially up to about 48 hours after exercise, resistance training can increase insulin sensitivity for much longer. As an example, people react very differently to carbs like oats or sweet potatoes. Some people can eat oats with only a small increase in blood sugar, while others see a quick spike. What you choose to eat and drink can have a major impact on your waistline, mood, and well-being, as well as your blood sugar levels. Identifying patterns like that makes it possible to pinpoint areas of potential improvement so you can start making a plan for how to limit your high and low blood sugars. The only real way of doing this is by tracking your blood sugars very closely.
Here are a few tactics to try, in addition to taking any medications your doctor prescribes. “The most critical thing is being able to stick to whichever diet you pick, so it’s important to find something that works for your lifestyle, your tastes and your preferences,” Zumpano says. “Don’t skip meals, or you’ll get hungry and tend to overeat later,” Zumpano advises. “If you’re going to drink, choose spirits with a no-calorie mixer, or an option like light beer, seltzer or dry wine,” Zumpano says. If you have cardiovascular disease, limit red meat and stick with skinless poultry and fish. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being.
Foods to Include in Your Diet
Incorporating certain foods into your daily meals can help lower your A1C level. **Fiber**-rich foods such as fruits, vegetables, whole grains, and legumes can slow down the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. **Healthy fats** like avocados, nuts, seeds, and fatty fish can also aid in blood sugar regulation. Additionally, foods rich in **antioxidants** such as berries, spinach, and kale can help reduce inflammation and improve insulin sensitivity.
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. The test provides information about a person’s average levels of blood sugar over a 2- to 3-month period before the test. If you have diabetes, it can give doctors a picture of whether treatment is working and how well you’re managing the condition.
For example, you might find that you are running high from 1 a.m. Every night, every morning (as in the dawn phenomenon, an early-morning increase in glucose level), or every day after meals. It’s not an “even average,” but rather a weighted average, where your blood sugar levels over the last few weeks count a little more than your blood sugar levels from 2 to 3 months ago. Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes (62, 63).
In addition to the Mediterranean diet, you may want to consider intermittent fasting or the ketogenic (keto) diet. Alcoholic beverages are a form of carbohydrate and should be consumed in moderation — in general, and especially if you’ve been diagnosed with prediabetes. Your blood sugar is the amount of sugar currently circulating in your bloodstream. When you have prediabetes, your blood sugar is higher than it should be, but not yet high enough to be Type 2 diabetes. Making small changes to your diet can have a big impact on your A1C levels.
Avoiding Foods that Spike Blood Sugar
To keep your blood sugar levels stable, it’s important to avoid foods that can cause drastic spikes in blood sugar. **Simple carbohydrates** like white bread, sugary drinks, pastries, and candies are quickly broken down into sugar by the body, leading to rapid increases in blood glucose levels. Limiting these types of foods in your diet can help prevent sharp rises in blood sugar and ultimately lower your A1C level.
By making smart food choices and following a balanced diet, you can effectively lower your A1C level and improve your overall health as a diabetic individual. Consult with a healthcare provider or a registered dietitian to create a personalized meal plan that suits your specific needs and goals.
