5 Proven Ways to Modify Your Diet to Lower A1c Levels
If you’re diabetic, maintaining healthy blood sugar levels is crucial to avoid complications. The A1c test is a commonly used diagnostic test that measures your average blood glucose levels over the past three months. A1c levels above 7% indicate poor blood sugar control and an increased risk of complications. Fortunately, modifying your diet can help you lower your A1c levels and improve your overall health. Here are five proven ways to modify your diet to lower A1c levels.
1. Increase your Fiber Intake
Fiber is an essential nutrient that slows down the absorption of carbohydrates and reduces blood glucose levels. Fiber-rich foods also keep you feeling full for longer, preventing overeating and weight gain. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your daily diet to get your daily recommended fiber intake of 25-30 grams per day.
2. Cut Back on Simple Carbohydrates
Simple carbohydrates are quickly broken down into glucose, leading to a rapid spike in blood sugar levels. This includes foods like sugary drinks, candies, pastries, and white bread. When consumed frequently, these foods can significantly increase your A1c levels. Replace simple carbohydrates with complex carbohydrates like whole grains, vegetables, and fruits to help stabilize your blood sugar levels.
3. Limit Your Intake of Processed Foods
Processed foods often contain high amounts of added sugars, unhealthy fats, and sodium, which can contribute to high blood sugar levels and weight gain. Opt for whole, unprocessed foods as much as possible, which are more nutrient-dense and easier on your blood sugar levels. When buying processed foods, read the labels carefully and avoid those with added sugars, hydrogenated oils, and high sodium levels.
4. Increase Your Intake of Healthy Fats
While it’s essential to limit unhealthy fats like saturated and trans fats, healthy fats like monounsaturated and polyunsaturated fats can help reduce inflammation and lower blood sugar levels. Sources of healthy fats include olive oil, avocados, nuts, and fatty fish like salmon. However, make sure to consume healthy fats in moderation as they are high in calories.
5. Eat Regular, Balanced Meals
Skipping meals or eating irregularly can lead to fluctuations in blood sugar levels, making it harder to control A1c levels. Eating regular, balanced meals can help stabilize your blood sugar levels and prevent overeating. Aim to consume three meals and two snacks evenly spaced throughout the day, and make sure to include a combination of carbohydrates, proteins, and healthy fats in each meal.
Conclusion
Modifying your diet is an essential step in managing your blood sugar levels and improving your overall health. Increasing your fiber intake, cutting back on simple carbohydrates, limiting your intake of processed foods, increasing your intake of healthy fats, and eating regular, balanced meals are all proven ways to lower A1c levels. However, always consult your healthcare provider to determine the best treatment plan for your individual needs.
