When it comes to assessing foods based on how they raise blood sugar, there is a tool called the glycemic index. The glycemic index assigns a number value to foods based on how quickly and how high they raise blood sugar. Fruit- or spice-infused water or carbonated water with no added sugar will keep you hydrated without causing problems with your blood sugar. Tea is also a zero-sugar beverage with antioxidants, which have been shown to help regulate blood sugar levels. Try adding fruit to water to make a naturally sweetened, refreshing beverage. Carbonated waters with no added sugar are also a better option for satisfying that craving for a carbonated beverage without the excess sugar.
And if you need to lose weight, you can tailor the plan to your specific goals. For most people with type 2 diabetes, weight loss also can make it easier to control blood sugar. If you need to lose weight, a healthy-eating plan provides a well-organized, nutritious way to reach your goal safely. When you eat extra calories and carbohydrates, your blood sugar levels rise.
Managing your A1C levels is crucial for individuals with diabetes or prediabetes. One of the most effective ways to lower your A1C is by making healthy food choices. Here are some dietary recommendations to help you lower your A1C:
A person with prediabetes has a good chance of reversing their high blood sugar levels and preventing diabetes from developing. 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. If a person’s A1C levels are too high, it suggests their blood sugar levels are too high. When blood sugar levels are too high for a long period of time, this can result in health complications. There’s solid science to support how much working out helps you whittle down your A1c level.
1. Focus on Complex Carbohydrates
Eating complex carbohydrates like whole grains, fruits, and vegetables can help stabilize your blood sugar levels. These foods are high in fiber, which slows down the absorption of sugar into your bloodstream.
2. Choose Lean Proteins
Opt for lean protein sources such as chicken, turkey, fish, tofu, and legumes. Protein helps keep you full and satisfied, without causing spikes in blood sugar levels.
To see why time-in-range is important, take a look at the three lines in the graph below. By using a CGM, you can now get a very accurate picture of not only your average blood sugar, but your blood sugar fluctuations as well. In that case, focusing on increasing time-in-range is much more important than further lowering your A1c. In fact, you may even benefit from a slightly higher A1c with fewer blood sugar fluctuations.
Broccoli sprouts are concentrated sources of glucosinolates such as glucoraphanin. Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (8, 9). A1C test results represent how well the body is maintaining blood glucose levels by showing the average percentage of sugar-bound hemoglobin in a blood sample. A higher A1C level suggests a higher risk of diabetes and its complications. Other healthy ways to reduce both blood sugar and cholesterol levels include increasing physical activity and losing excess body fat (13, 14). The foods you can eat may vary based on whether you have prediabetes, type 1 diabetes, or type 2 diabetes.
3. Limit Added Sugars
Avoid foods and drinks that are high in added sugars, such as sodas, candies, and baked goods. These can cause rapid spikes in blood sugar levels, leading to increased A1C levels over time.
4. Include Healthy Fats
Incorporate healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These fats can help improve insulin sensitivity and lower A1C levels.
5. Monitor Portion Sizes
Be mindful of your portion sizes to prevent overeating. Balancing your meals with the right proportions of carbohydrates, proteins, and fats can help regulate your blood sugar levels.
Frequently Asked Questions
Q: Can I still eat sweets if I have high A1C levels?
A: It’s best to limit your intake of sweets and opt for healthier alternatives like fruits or dark chocolate in moderation.
Q: How can I incorporate more fiber into my diet?
A: You can increase your fiber intake by choosing whole grains, legumes, fruits, and vegetables as part of your meals and snacks.
By following these dietary guidelines and making lifestyle changes, you can effectively lower your A1C levels and improve your overall health. Consult with a healthcare professional or a registered dietitian for personalized advice and support.
