Whether you are managing diabetes or trying to keep your blood glucose levels more stable in general, many people seek foods that won’t spike blood sugar levels. In the Ornish diet, you focus on vegetables, fruits, whole grains, and nonfat dairy in small amounts. You avoid eating simple carbs (such as sweets), saturated fats, and most meat-based protein. The diet can be hard for some people to follow for a long time because it’s very low-fat (less than 10% of your daily calories), but you can find some meal plans with a bit more flexibility.
When it comes to managing diabetes, one important factor to consider is the A1C level. A1C is a blood test that measures average blood sugar levels over the past three months. Lowering your A1C can reduce the risk of complications from diabetes and improve overall health. One way to lower A1C is through diet. Certain foods have been shown to help lower blood sugar levels and improve insulin sensitivity.
A doctor can use the A1C test to not only help diagnose diabetes but also to determine how well a person with diabetes is managing the condition. In this article, we will discuss why it is important to maintain healthy A1C levels. The A1c test is a way for you and your healthcare team to see the big picture of how your diabetes is doing. It’s important to know what your A1c goal is, as well as ways to help lower it if it’s too high. If you are just starting out with a physical activity plan, it’s a smart idea to check with your healthcare provider first. However, more research is needed to determine how whole pumpkins may benefit blood sugar.
Glycemic load accounts for the glycemic index and the quantity of carbohydrates in a serving. While eating low-glycemic foods to manage blood sugar is generally best, glycemic load might be a better indicator when making food choices. For example, while watermelon is considered a high-glycemic food, it is low on glycemic load. Nuts are full of unsaturated fats (monounsaturated and polyunsaturated fats), which are generally considered healthy fats.
Foods That Can Help Lower A1C
1. Leafy Greens
Leafy greens such as spinach, kale, and collard greens are high in fiber and low in carbohydrates. They also contain antioxidants and other nutrients that can help regulate blood sugar levels.
If your goal is to cut down on, or even stop needing, your meds, tell your doctor that you want to work toward that. There’s solid science to support how much working out helps you whittle down your A1c level. Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, you’ll see a downward trend in your A1c numbers.
You can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats. It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels. Greek-style yogurt and unsweetened yogurt can be healthy alternatives. The authors of a 2021 meta-analysis of 103 trials looked at how beta-glucan affects blood sugar levels after a meal. They found evidence to suggest that carbohydrate-based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan. Below are some of the best foods for people who are looking to maintain healthy blood sugar levels.
2. Berries
Avocados may offer significant benefits for blood sugar regulation. They’re rich in healthy fats, fiber, vitamins, and minerals, and adding them to meals may improve blood sugar management. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. Diagnosis of diabetes leads to lots of complications and sugar test and blood glucose monitoring have to be done regularly. Diabetic research shows that normal blood sugar levels or Blood glucose level should be monitored closely as it can be damaging for you.
Berries like blueberries, raspberries, and strawberries are packed with antioxidants and fiber. They have a low glycemic index, meaning they won’t cause a rapid spike in blood sugar levels.
3. Whole Grains
Whole grains like quinoa, brown rice, and oatmeal are rich in fiber and nutrients. They can help stabilize blood sugar levels and improve insulin sensitivity.
FAQs About Lowering A1C Through Diet
- Can I still eat carbs if I have diabetes?
- Are there any foods I should avoid to lower A1C?
Yes, but it’s important to choose complex carbohydrates like whole grains, fruits, and vegetables instead of simple sugars.
Avoid sugary drinks, processed foods, and foods high in saturated fats, as these can lead to blood sugar spikes.
By incorporating these foods into your diet and making healthy choices, you can help lower your A1C and better manage your diabetes. It’s always best to consult with a healthcare provider or a registered dietitian for personalized recommendations.
