If you have been diagnosed with diabetes, one important measure of your blood sugar control is your A1C level. A1C, also known as hemoglobin A1C, reflects your average blood sugar levels over the past 2-3 months. Maintaining a healthy A1C level is crucial in managing diabetes and reducing the risk of complications.
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. If you treat your diabetes with insulin, you will have to manage your insulin levels so you don’t experience exercise-induced hypoglycemia. This comes down to reducing your insulin significantly or consuming carbs before your workout. While I don’t believe your diabetes management should completely dictate how you live your life and which diet you choose to follow, it can be worth evaluating which food choices make life easier for you.
These 10 picks can help you manage blood sugar levels and keep your numbers in check. In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels (21). If you’ve lived with type 2 diabetes for a while, you might be a pro at managing your blood sugar levels. You may know that it’s a good idea to limit carbs, exercise regularly, check other medications for possible interactions, and avoid drinking alcohol on an empty stomach.
Dehydration causes the blood to be concentrated, which raises blood glucose concentration. It’s also important to note that lowering your A1c below the generally recommended range of 6.0 to 7.0 percent hasn’t been proven to provide any health benefits. However, if you often experience hypoglycemia, that will result in an “artificially” low A1c reading because your hypoglycemia events are lowering your blood sugar average. As described above, the answer to this question depends almost entirely on how often you experience hypoglycemia. If you (almost) never experience hypoglycemia and your A1c is at target, this would suggest that your diabetes management is effective. Since the A1c test shows your glucose over the previous 2 to 3 months, it will take at least a few weeks of consistent dietary and exercise changes to see the results reflected in your A1c level.
Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies (16, 17). Creating a meal plan can be a useful tool to help a person manage their blood sugar. Additionally, people can try following the ADA’s Diabetes Plate Method.
These medications include sitagliptin (Januvia), repaglinide (Prandin), and others. While they don’t significantly improve fasting glucose values, they still help lower your A1C level because of the decrease in post-meal glucose spikes. A healthcare professional will advise each person on their dietary needs, including the number of carbs they should consume. This will depend on individual factors, including the person’s exercise levels and treatment plan.
Healthy Diet for Lowering A1C
As opposed to eating a high-fat breakfast, aim to eat modified fat especially if you are trying to lose weight. Fat is an important nutrient but has more than double the calories per gram than carbohydrate and protein. An A1C test is a diagnostic tool that measures blood sugar levels over the last 3 months. It can help doctors identify people at risk of developing diabetes and monitor the effectiveness of treatments in those living with the condition. An A1C test result reflects your average blood sugar level for the past two to three months. Specifically, the A1C test measures what percentage of hemoglobin proteins in your blood are coated with sugar (glycated).
Eating a balanced and nutritious diet is key to keeping your blood sugar levels in check and lowering your A1C. Focus on incorporating plenty of vegetables, fruits, whole grains, and lean proteins into your meals. These foods are rich in fiber and nutrients that can help stabilize blood sugar levels.
Specific Foods to Include
Leafy greens such as spinach, kale, and collard greens are excellent choices for managing blood sugar levels due to their high fiber content and low glycemic index.
Legumes like beans, lentils, and chickpeas are also great options as they are packed with fiber, protein, and complex carbohydrates that are digested slowly, preventing spikes in blood sugar.
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to improve insulin sensitivity and reduce inflammation in the body.
By making smart food choices and focusing on a balanced diet, you can effectively lower your A1C levels and better manage your diabetes. Remember to consult with a healthcare provider or a registered dietitian for personalized dietary recommendations based on your individual needs and preferences.
