Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. You want ones that have a lot of fiber and nutrients, more than those that just serve up starch. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet. A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. The dietitian also can talk with you about how to improve your eating habits. Options include choosing portion sizes that suit the needs for your size and activity level.
According to the American Diabetes Association, there is not a one-size-fits-all diet for diabetes. A variety of eating patterns are considered acceptable, although nutrient-dense and high fiber foods are encouraged. Seek a personalized approach to your diabetes management by working with your doctor and diabetes team, including a registered dietitian who specializes in diabetes management. Also, when a high fiber diet is consumed, the gut environment is actually modified as the intestinal bacteria ferment this fiber.
Managing your blood sugar levels is crucial for overall health, especially if you have diabetes. One of the key measurements used to assess long-term blood sugar control is the A1C level. If your A1C levels are high, it’s important to make changes to your diet to bring them down. Fortunately, there are several foods you can incorporate into your diet to help lower your A1C levels.
Leafy Greens
Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes (54, 55, 56, 57). While some foods, including those high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health (3, 4). The best way is to monitor your daily blood sugar levels, especially your after meal (postpriandial) levels, aiming for under 140 mg/dL or 7.8 mmol/L two hours after a meal. These include berberine, made up of extracts from a variety of plants, and coenzyme Q10 (CoQ10), an antioxidant that reduces inflammation in your body.
By Emily Brown, MPHEmily is a health communication consultant, writer, and editor at EVR Creative, specializing in public health research and health promotion. With a scientific background and a passion for creative writing, her work illustrates the value of evidence-based information and creativity in advancing public health. However, more research is needed to determine how whole pumpkins may benefit blood sugar. 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. While more research is necessary, some evidence suggests a potential link between mercury and T2DM.
Leafy greens such as spinach, kale, and collard greens are excellent choices for lowering A1C levels. These vegetables are low in carbohydrates and packed with essential nutrients like fiber, vitamins, and minerals. Fiber helps slow down the absorption of sugar in the bloodstream, which can lead to more stable blood sugar levels over time.
Whole Grains
Switching from refined grains to whole grains like brown rice, quinoa, and oats can also help lower A1C levels. Whole grains contain more fiber and nutrients than their processed counterparts, making them a better choice for managing blood sugar levels. Additionally, the slower digestion of whole grains can prevent spikes in blood sugar after meals.
Experts advise filling about half your plate with vegetables that are low in starch, such as carrots, greens, zucchini, or tomatoes. One-quarter of your plate should be a lean protein like chicken or tofu, and the last quarter should be whole grains like brown rice or quinoa. A randomized, controlled trial demonstrated an average A1c reduction — from 7.4 to 6.9 percent — with the daily addition of 1 cup of cooked beans, chickpeas or lentils.
Legumes are an excellent source of protein and essential nutrients, making them a perfect food for those looking to lower their A1C levels. A1C is a test that measures your average blood sugar level over the past 3 months. The A1C test can be used by doctors to diagnose diabetes and prediabetes.
You can get an even greater blood sugar lowering effect from eating chili if you add some protein from ground meat or plain Greek yogurt and healthy fats like guacamole. It’s also important to keep in mind that being overly restrictive about your food choices can sometimes do more harm than good, even if you are managing blood sugar levels. Avoiding entire food groups increases the risk of nutrient deficiencies. Too much restriction can also trigger disordered eating, including overeating, binge eating and, in more extreme cases, eating disorders like bulimia and anorexia nervosa.
Lean Protein
Choosing lean sources of protein such as skinless chicken, fish, and tofu can benefit your A1C levels. Protein-rich foods help keep you full and satisfied, reducing the likelihood of overeating and blood sugar spikes. Be mindful of portion sizes and avoid fried or breaded proteins that can add unnecessary calories and carbohydrates.
Berries
Berries like blueberries, strawberries, and raspberries are not only delicious but also beneficial for lowering A1C levels. Berries are rich in antioxidants, vitamins, and fiber, making them a great choice for managing blood sugar. Their natural sweetness can satisfy your sweet tooth without causing significant blood sugar spikes.
By incorporating these foods into your diet and making other healthy lifestyle choices like exercising regularly and monitoring your blood sugar levels, you can effectively lower your A1C levels and improve your overall health. Consult with a healthcare provider or nutritionist for personalized advice on managing your blood sugar levels through diet and lifestyle modifications.
