An A1C level of 6.5% or more indicates that a person may have diabetes. People with diabetes can be active, even if they take insulin or use technology such as insulin pumps. “The most critical thing is being able to stick to whichever diet you pick, so it’s important to find something that works for your lifestyle, your tastes and your preferences,” Zumpano says.
Last, eating a high carbohydrate breakfast such as a bagel, or large bowl of cereal may actually cause more carbohydrate cravings throughout the day, resulting in higher blood sugars. But in certain cases, your daily health habits can also play a role in your blood sugar levels. “For some people, managing your nutrition, activity level and weight can make a difference,” says diabetes educator Megan Asterino-McGeean, BSN, RN, CDCES.
Managing your A1C levels is crucial for individuals with diabetes. One way to help lower your A1C is by making healthy food choices. But what exactly should you be eating to achieve this?
Focus on Foods with Low Glycemic Index
My patients and I make a plan together to find the proper diet, exercise, and medicine to keep A1C levels healthy. Apart from incorporating the above-mentioned foods into your diet, be sure to keep up with your exercise regime. In addition to this, make sure to limit your portion sizes and avoid overeating. The number of carbs you should eat for each meal and snack can vary quite a bit depending on factors like your age, size, and activity level. It involves tracking the grams of carbs in the foods you eat daily. In some cases, you may also need to adjust your insulin dosage based on the amount of carbs you consume.
Foods with a low glycemic index (GI) are digested and absorbed slowly, leading to a gradual rise in blood sugar levels. This can help prevent spikes in your A1C. Opt for whole grains, legumes, non-starchy vegetables, and fruits like berries.
Legumes are high in fiber and plant protein, which can delay stomach emptying and slow the release of sugar from the gut. These blood sugar-friendly foods also contain resistant starch — meaning some of the carbohydrate resists digestion — which helps explain the blunted blood sugar rise after meals. It’s no secret that vegetables are a component of a healthy diet, and this is especially true for people with diabetes. Not only are most vegetables relatively low in carbohydrates, they are also a good source of fiber, rich in nutrients — and their inclusion in the diet can help reduce A1c. However, when you have type 2 diabetes, which makes up 90–95% of diabetes cases, your body cannot efficiently remove glucose from your bloodstream.
Salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which may help lower A1C levels. These healthy fats may help to lower inflammation and improve insulin sensitivity. Pregnant people with gestational diabetes can work with a healthcare professional to create a meal plan that helps them and the fetus stay safe and healthy. Three areas may help someone with diabetes keep their blood glucose levels in the desired range. When choosing high GI foods, limit portions and pair them with sources of protein or healthy fats to reduce their effect on blood sugar and feel fuller for longer. This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much.
This method divides a 9-inch plate into the following three sections to help you choose the types and amounts of foods to eat for each meal. While the group who ate the larger, lower carbohydrate, higher protein/higher fat breakfast achieved lower blood pressure and reduced their reliance on medications, it wasn’t because they lost more weight. Use a glucometer (blood sugar monitor) to make sure you’re in the targeted range your healthcare provider recommends. Asterino-McGeean says to check with your insurance to see if these monitors are covered.
Talk with your health care team about your alcohol-drinking habits. Certain fats, such as saturated and trans fats, may increase insulin resistance and contribute to reduced blood sugar management in people with diabetes. Many fried and processed foods, including fries, chips, and baked goods, contain these types of fats.
Include Protein-Rich Foods in Your Diet
Protein can help stabilize blood sugar levels and reduce the impact of carbohydrates on your A1C. Incorporate lean sources of protein such as chicken, fish, tofu, and beans into your meals.
Don’t Forget Healthy Fats
Healthy fats like avocados, nuts, seeds, and olive oil can improve insulin sensitivity and lower your A1C. Include these fats in moderation as part of a balanced diet.
Avoid Sugary and Processed Foods
Sugary and processed foods can cause sharp increases in blood sugar levels, making it harder to control your A1C. Limit your intake of foods high in added sugars, refined carbs, and unhealthy fats.
Stay Hydrated with Water
Drinking plenty of water throughout the day can help regulate blood sugar levels and support overall health. Aim to stay hydrated by consuming at least 8-10 cups of water daily.
By focusing on foods with a low GI, incorporating protein-rich foods, including healthy fats, avoiding sugary and processed foods, and staying hydrated, you can make positive changes to help lower your A1C levels. Consult with a healthcare provider or a registered dietitian for personalized guidance on managing your A1C through nutrition.
