Foods to Help Lower A1C Levels

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In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes. Introducing a variety of leafy greens into your diet may be an important step toward lowering your A1C levels. Also, adding leafy greens to smoothies, juices, salads, soups, and stir-fries is an easy way to boost your nutrient intake. Keeping the A1C level within a healthy range can help to reduce the likelihood of complications. People with more advanced diabetes will have higher A1C targets than healthy adults without diabetes.

Probiotics are friendly bacteria that offer numerous health benefits, including improved blood sugar regulation (65, 66, 67, 68). Eating foods rich in chromium and magnesium can help prevent deficiencies and reduce the risk of blood sugar problems. In contrast, low magnesium levels may lead to insulin resistance and decreased glucose tolerance in people with diabetes (47, 48, 49).

People with diabetes can work with a healthcare professional to develop a personalized nutrition plan. People with diabetes may wish to avoid or limit processed foods, fried foods, foods high in saturated or trans fat, very salty foods, and foods or drinks with added sugar. The ADA recommends limiting the sodium intake to under 2,300 milligrams (mg) per day, regardless of a person’s diabetes status.


For individuals struggling with high A1C levels, making changes to their diet can be a powerful way to manage their condition. Certain foods have been shown to help lower A1C levels and improve overall blood sugar control. By incorporating these foods into your daily meals, you can make positive strides towards better health.

All were overweight (average BMI 35); nearly three-quarters were women and 59% were Black. Over the course of six months, half were randomly assigned to a low-carb diet and frequent dietary counseling, while the other half continued eating their usual diet. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively.

Cauliflower is also super filling because of its high water content. Its neutral flavor adapts to pretty much any ingredient you pair it with, so you get all the delicious pizza flavor without having to worry about it spiking your blood sugar. Having diabetes doesn\’t mean that you need to give up your favorite comfort foods.

A person should consider choosing a plain variety with no added sugar. Probiotic yogurt contains live, active cultures such as Lactobacillus and Bifidobacterium, which it may advertise on the label. Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. Processed and packaged foods are just junk and they don’t do your metabolism any favors. In fact, diet can lower A1c as much, if not more than diabetes medications.

Top Foods to Lower A1C Levels

1. Leafy Greens

Eating leafy greens such as spinach, kale, and collard greens can significantly impact your A1C levels. These vegetables are low in calories but high in fiber, which can help regulate blood sugar levels over time.

2. Berries

Berries like blueberries, strawberries, and blackberries are packed with antioxidants and fiber, making them an excellent choice for those looking to lower their A1C levels. They are also low in carbohydrates, making them a great option for managing blood sugar spikes.

3. Nuts and Seeds

Nuts and seeds are rich in healthy fats, protein, and fiber, which can all contribute to improved blood sugar control. Almonds, walnuts, chia seeds, and flaxseeds are great options to incorporate into your diet.


  • Q: Can I eat fruit if I have high A1C levels?
  • A: Yes, you can still enjoy fruit in moderation. Opt for lower-sugar fruits like berries and watch your portion sizes.
  • Q: Are there any specific foods I should avoid?
  • A: Foods high in refined sugars and carbohydrates should be limited, as they can cause blood sugar spikes.

By incorporating these foods into your diet and making other healthy lifestyle choices, you can work towards lowering your A1C levels and improving your overall health.

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