“The goal is to reduce your carbohydrate intake by choosing more complex carbs and exercising to burn them off,” she says. The less you move, the higher your blood sugar tends to be, says Asterino-McGeean. Exercise is also one of the best things you can do for your overall health, mood and metabolic rate. This results in chronic inflammation and metabolism dysfunction and increases the risk of developing obesity, metabolic syndrome, and type 2 diabetes. This gluten-free grain is high in fiber and when compared to rice or wheat, millet has a lower glycemic index. It’s a very versatile grain and can be used similarly to how you would prepare a rice dish.
But if you are, you may not need to drop as much as you think to make a difference in your A1c level. Insulin, a hormone produced by your pancreas, helps transport glucose from your bloodstream to your body’s cells, where the glucose can be used for energy. Ultra-processed foods also contain ingredients you would not add to your food, such as high fructose corn syrup. Eating these foods significantly increases the chance of developing type 2 diabetes. Eating lean protein can help fill you up and provide important muscle energy.
If you have been diagnosed with high A1C levels, making dietary changes can be crucial in managing your blood sugar levels. The foods you eat play a significant role in controlling your A1C levels. Here are some **foods you should include** in your diet to lower your A1C:
For this reason, your doctor may occasionally administer a blood test that measures your average blood sugar level over the past three months. Called hemoglobin A1C, or A1C, this test can show you how well your type 2 diabetes management plan is working. Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet may help lower your blood sugar levels.
It shows the average percentage of sugar-bound hemoglobin in a blood sample. By incorporating lifestyle behaviors, such as regular exercise, a varied eating plan, and following their diabetes treatment plan, a person may lower their blood sugar. This will lower their A1C percentage and reduce the likelihood of potential health problems. Consuming fatty fish can help lower inflammation throughout the body through the beneficial effects of omega-3 fatty acids. Decreased inflammation and oxidative stress help prevent disruption in blood sugar levels and insulin resistance.
Adding healthy fats to your meals not only helps you stay fuller longer but also keeps blood sugar from spiking. This article talks about the importance of food choices in diabetes management. It also provides a list of 10 foods that won’t spike blood sugar and adds how you can incorporate them into your diet. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation.
Use healthy foods, portion control and a schedule to manage your blood sugar level. If you don’t follow your prescribed diet, you run the risk of blood sugar levels that change often and more-serious complications. Fruits and vegetables are examples of healthy carbohydrates that are rich in fiber. Probiotic yogurt is a great choice for managing blood sugar levels and in one study was shown to lower fasting blood sugar and hemoglobin A1C among those with type 2 diabetes. It’s full of good bacteria to maintain a healthy gut and contains protein to help manage hunger and maintain muscle — factors that can indirectly contribute to managing your blood sugar.
1. High-Fiber Foods
One of the most effective ways to lower your A1C levels is by incorporating **high-fiber foods** into your diet. Fiber helps slow down the absorption of sugar in the bloodstream, preventing spikes in blood sugar levels. Include foods such as **whole grains, fruits, vegetables, and legumes** in your meals to help regulate your blood sugar.
2. Lean Protein Sources
**Lean protein sources** like chicken, fish, tofu, and legumes can help stabilize blood sugar levels and reduce insulin resistance. Including these foods in your diet can help improve your A1C levels over time.
3. Healthy Fats
Consuming **healthy fats** such as avocados, nuts, seeds, and olive oil can help lower your A1C levels. These fats can improve insulin sensitivity and help manage blood sugar levels effectively.
4. Foods Rich in Omega-3 Fatty Acids
**Omega-3 fatty acids** found in fatty fish like salmon, mackerel, and sardines can help reduce inflammation and improve blood sugar control. Including these foods in your diet can be beneficial for lowering your A1C levels.
5. Low-Glycemic Index Foods
**Low-glycemic index foods** like sweet potatoes, quinoa, and berries can help prevent spikes in blood sugar levels. These foods are digested more slowly, leading to better blood sugar management.
By incorporating these **nutrient-dense foods** into your diet, you can effectively lower your A1C levels and improve your overall health. Remember to work closely with your healthcare provider or a dietitian to create a personalized meal plan that suits your specific needs and goals.
