But if you are, you may not need to drop as much as you think to make a difference in your A1c level. Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber (52). Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties.
If you are looking to improve your A1C levels, incorporating the right foods into your diet can be beneficial. Here are some foods that can help lower A1C levels:
The A1C test refers to a blood test that measures a person’s average blood glucose levels over the past 3 months. It shows the average percentage of sugar-bound hemoglobin in a blood sample. Tips for lowering A1C levels include dietary choices and exercise, as well as monitoring blood glucose regularly and following the treatment plan agreed with a doctor.
Most fruits naturally have a low glycemic index because of the fructose and fiber they contain. Apples, pears, oranges, berries, and grapefruit are some examples. Mix these fruits into oatmeal for a hearty breakfast or Greek yogurt for a satisfying snack.
Some of these things are out of your control — for example, some health conditions can cause high blood sugar (hyperglycemia), or you might have a genetic disposition to develop high blood sugar. Serve with a side salad instead of fries, and some healthy toppings like sautéed onions, mushrooms, lettuce, tomato, red onions and avocado. As I mentioned earlier, cauliflower is lower in carbohydrates compared to white flour and has more nutrients like vitamin C and fiber. Cauliflower is also super filling because of its high water content. Its neutral flavor adapts to pretty much any ingredient you pair it with, so you get all the delicious pizza flavor without having to worry about it spiking your blood sugar. What’s more, cauliflower packs a stronger nutritional punch than pasta.
A pescatarian diet allows fish and seafood along with otherwise vegetarian eating habits. Fish are a great source of lean protein, omega-3 fatty acids, and several key vitamins and minerals. The pescatarian diet relies on whole, plant-based foods, vegetables, fruits, whole grains, nuts, seeds, and fish. These food categories are a staple for most eating patterns experts recommend for general health and disease prevention. Flaxseeds are super healthy food.It helps decrease heart disease risk and it also improves blood sugar control.
1. Leafy Greens
Leafy greens such as spinach, kale, and collard greens are packed with nutrients and low in carbohydrates. They are also high in fiber, which can help regulate blood sugar levels.
Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation. These nutrients are more available when following a pescatarian diet than a vegetarian or vegan diet but only with select types of fish and seafood. For pescatarians, consuming fish and seafood will add to their protein intake. Again, there are no studies specific to a pescatarian diet, but a vegan diet (compared to a meat-eating diet) can reduce CRP and fibrinogen levels. Adding omega-3 fatty acids to the diet from eating fish could also contribute to anti-inflammatory properties.
2. Berries
Berries like blueberries, strawberries, and raspberries are rich in antioxidants and low in sugar. They can satisfy your sweet cravings without causing a spike in blood sugar.
3. Nuts and Seeds
Nuts and seeds are great sources of healthy fats, protein, and fiber. They can help stabilize blood sugar levels and keep you feeling full for longer.
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. Any decrease in blood sugar tends to be related to the body’s own insulin action, from exercise, or due to the effect of diabetes medications. Both A1C results and eAG refer to a person’s average 3-month blood glucose levels.
4. Whole Grains
Whole grains like quinoa, brown rice, and oats are rich in fiber and nutrients. They have a lower glycemic index compared to refined grains, which can help prevent spikes in blood sugar.
5. Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These fats can help reduce inflammation and improve insulin sensitivity.
FAQs
Q: Are there any foods I should avoid?
A: Yes, it is best to limit your intake of processed foods, sugary beverages, and foods high in saturated fats.
Q: How quickly will these foods lower my A1C levels?
A: It varies from person to person, but incorporating these foods into your diet consistently can lead to improvements in your A1C levels over time.
By including these nutrient-dense foods in your diet, you can work towards lowering your A1C levels and improving your overall health.
