Best Foods to Lower A1C Levels

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Eating protein at every meal can help you feel full and reduce the urge to snack. However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys (7, 8, 9). The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100. A1C is a test that measures your average blood sugar level over the past 3 months.

The glycemic index can be a helpful measurement to determine which foods to eat, but it\’s important to remember that everyone reacts to foods differently. More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking. And some, like turmeric, may provide other benefits, including fighting inflammation and helping to prevent cancer. Though all fruits supply nutrients, dried fruit and fruit juice have more concentrated sources of natural sugars. When possible, choose whole forms of fruit, such as fresh or frozen.

It’s also very possible that you simply are running your blood sugar a little too high all the time and could benefit from adjusting your diabetes medication. In fact, lowering your A1c too much may not be a good idea if it means that you increase how often you experience hypoglycemia (low blood sugar). Achieving an A1c in the recommended range is, therefore, one of the most important things you can do to improve your long-term health when you live with diabetes. Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia.

Managing your A1C levels is crucial for individuals with diabetes or those at risk of developing the condition. One effective way to control blood sugar levels is by incorporating certain foods into your diet that can help lower A1C levels naturally.

Or, if you run high every day after meals, your insulin-to-carb ratio might be off, and adjusting that could be what sets you on a path toward a lower A1c. Until you collect the data and do the analysis, you have no way of knowing this. For example, some people (regardless of their type of diabetes) are prescribed metformin to help with the dawn phenomenon. Others may need adjustments to insulin dosing or other medications.

However, watermelon also has a low carb content, containing under 8 grams of carbs per 100 grams. In fact, a typical serving of watermelon has a low GL of 4–5 and a minimal effect on blood sugar levels (27). Berries are packed with antioxidants, which may help to lower your A1C levels.

If you’ve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes. Because stress impacts blood sugar, it’s important to find ways to cope, such as hobbies, exercise or talk therapy. And steer clear of coping mechanisms that negatively affect your blood sugar, like overeating or drinking alcohol.

Foods high in fiber:

Eating foods rich in fiber can slow down the absorption of sugar and improve blood sugar control. Incorporate whole grains, fruits, vegetables, legumes, and nuts into your meals to help stabilize blood sugar levels.

Lean protein sources:

Protein-rich foods such as lean meats, poultry, fish, tofu, and eggs can help regulate blood sugar levels and reduce insulin resistance. Including these foods in your diet can also promote satiety and prevent overeating.

Healthy fats:

Opt for healthy fats like avocados, olive oil, nuts, and seeds to improve insulin sensitivity and lower inflammation in the body. These fats can also help reduce the risk of heart disease, a common complication of diabetes.


What are the best snacks to lower A1C?

  • Nuts and seeds
  • Greek yogurt
  • Vegetable sticks with hummus

Can I still enjoy sweets while trying to lower my A1C levels?

While it\’s important to limit sugary treats, you can opt for dark chocolate, fruit sorbet, or homemade desserts using natural sweeteners as occasional indulgences.

By making mindful food choices and incorporating these nutrient-dense options into your diet, you can effectively lower your A1C levels and improve overall health.

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