Exercise helps your body use insulin better, which can lower your blood sugar level. However, exercise, especially weight-lifting or high-intensity interval training, can temporarily raise your blood sugar. If your blood sugar goes too high, your body may start to make chemicals called ketones. A lot of ketones in your body can make you go into a potentially life-threatening condition called ketoacidosis. You can buy ketone testing strips to test your pee for ketones before you work out. Following a healthy meal plan is one of the most important steps you can take to help keep your blood sugar in your target range.
If you have been diagnosed with diabetes, you may be looking for ways to lower your A1C levels. While medication and lifestyle changes are important, incorporating certain foods into your diet can also help manage your blood sugar levels. Here are some foods that can help lower your A1C:
Fiber-Rich Foods
Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. While some foods, including those high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health (3, 4). It shows the blood sugar levels of a particular time frame instead of just one single time. There’s no specific timing for this test is can be done at any moment in the day. Carbohydrates function sugar molecules which require extended time to break up and absorbed, impacting blood sugar levels evenly as time passes.
“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. “Don’t skip meals, or you’ll get hungry and tend to overeat later,” Zumpano advises. “If you’re going to drink, choose spirits with a no-calorie mixer, or an option like light beer, seltzer or dry wine,” Zumpano says. If you have cardiovascular disease, limit red meat and stick with skinless poultry and fish. Let your doctor know if any of these factors apply to you, and ask if you need additional tests to find out. “Adopting a well-balanced diet, staying active, controlling your weight can put you in control, enabling you to arrest or even reverse the process,” she says.
Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help lower your A1C levels. Fiber slows down the absorption of sugar in the bloodstream, preventing spikes in blood sugar levels. Aim to include a variety of fiber-rich foods in your meals to help manage your diabetes.
Healthy Fats
I will get back to what a “normal A1c level” is for people living with diabetes below. While the tips below are some great general guidelines, she stresses that every person is unique and has their own individual requirements. “No two people are the same size and age with the same activity levels and metabolic needs,” she notes. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being.
I recommend engaging in regular movement for at least 30 minutes per day such as brisk walking, swimming, yoga or cycling. Additionally, incorporating more whole foods and reducing intake of processed foods and simple carbohydrates can help regulate daily blood sugar levels and improve glycemic control. It should go without saying but adequate sleep and stress management are also vital for maintaining healthy blood sugars. Following a healthy meal plan and tracking your blood sugar are two of the most important steps you can take to help keep your blood sugar in your target range. No one diet or eating pattern will work for everyone with diabetes, but no foods are completely off-limits.
Healthy fats found in foods like avocados, nuts, seeds, and olive oil can also help lower your A1C levels. These fats can improve insulin sensitivity and reduce inflammation in the body, which can help regulate blood sugar levels. Incorporating these foods into your diet in moderation can be beneficial for managing diabetes.
Lean Proteins
Lean proteins such as chicken, turkey, fish, and tofu are great options for lowering your A1C levels. Protein helps stabilize blood sugar levels and can keep you feeling full longer, preventing overeating and blood sugar spikes. Including lean proteins in your meals can help you manage your diabetes more effectively.
If you’ve lived with type 2 diabetes for a while, you might be a pro at managing your blood sugar levels. You may know that it’s a good idea to limit carbs, exercise regularly, check other medications for possible interactions, and avoid drinking alcohol on an empty stomach. Balancing your carbohydrate intake with protein and fat will help your body get the nutrients and achieve glycemic control. Working with a dietitian can help you determine your best eating plan. Get ready for a healthy dose of protein when adding Greek yogurt to your meals.
